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Priya Updated Dietplan

The document outlines a detailed diet plan for a 30-year-old woman named Priya, with a daily calorie budget of 1300-1400 Kcal. It includes specific meal options for breakfast, lunch, dinner, and snacks, along with guidelines for portion sizes and dietary practices. Key recommendations emphasize hydration, meal timing, and the importance of not skipping meals for better metabolism and hormonal balance.

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Priya
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108 views4 pages

Priya Updated Dietplan

The document outlines a detailed diet plan for a 30-year-old woman named Priya, with a daily calorie budget of 1300-1400 Kcal. It includes specific meal options for breakfast, lunch, dinner, and snacks, along with guidelines for portion sizes and dietary practices. Key recommendations emphasize hydration, meal timing, and the importance of not skipping meals for better metabolism and hormonal balance.

Uploaded by

Priya
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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DIET PLAN

NAME :PRIYA
AGE :30
BMI :29.7
CALORIE BUDGET : 1300 – 1400Kcal/day

6:00 AM MORNING DRINK


Jeera water (1 glass)
OR
Ajwain water (1 glass)
OR
Fenugreek water (1 glass)
OR
Turmeric tea

8:00AM BREAKFAST
Over night oats+ Boiled egg white -3no.
OR
Wheat Dosa (1 nos. -small) + sambar (1 katori) + Boiled egg white -3 no.
OR
Ragi Puttu (1 piece) + Kadala curry (1 katori) + Boiled egg white - 2no.
OR
Oats smoothie+3 egg white

Arya Consultant Nutritionist


OR
Chapathi+paneer+veggies wrap+2 egg white

11:00AM MID DAY MEAL


Orange( 1 medium)
OR
Guava (1 medium)
OR
Pomegranate (0.5 cup)
OR
Apple (1no. small)
OR
Butter milk with ginger

1:00PM LUNCH
Chapathi(2) + Fish curry -(0.5cup ) + Veg Salad (1 cup)+ beans thoran -0.5 katori
OR
Cooked rice (1 katori) + Sambar (0.5 cup) + Veg salad (1 cup) + vanpayar thoran(1
katori)+chicken curry
OR
Quinoa (1/2 cup boiled)+ Cheera parippu thoran (1 katori) + Sambar -1 katori+veg salad
OR
Cooked rice (1 katori) + Parippu curry (1 katori) + Green salad (1 cup)+ Curd (0.5 katori)
OR
Millet upma(1/2 cup)+chicken curry(4 ps small)+veg salad

4:00PM EVENING SNACK


Hand full pea nut

Arya Consultant Nutritionist


OR
Roasted Makhana (0.5 cup)
OR
2 arrow root biscuit
OR
Roasted Chana (2 tbsp)

7:00pm DINNER
Chicken grilled 1ps medium+ Vegetable salad (1 cup)
OR
Chapathi(1)+grilled chicken+Sprouts+veggies salad
OR
Chapathi (1)+Grilled fish + Vegetable salad (1 cup)
OR
Mixed salad(vegetables,chicken,egg)
OR
Mixed soup(1 cup) + Vegetable salad (1 cup)

10:00PM BED TIME


Walnut(3 ps)

QUANTITY HELP

KATORI SMALL BOWL BOWL TEA CUP CUP GLASS

150ml 150ml 350ml 180ml 250ml 250ml

DIETARY GUILDELINES:

Arya Consultant Nutritionist


• Remember that you have a multi - option diet plan, which can be used interchangeably.
• You may have 1 portion of a cereal instead of another. You can interchange one fruit
with another, one dal with another or even one vegetable with another.
• Make sure you stick to the portion sizes as mentioned. You may check the volumes of
the measurements used, towards the end of the PDF file.
• Make sure you consume not more than 500 ml of total visible fats (oil/ghee) in a month.
You can use a mix of oils.
• Salads have been added in all of your meals so that you meet the fiber requirements
well. Try having salads prior to the major meal . Cucumber, carrot, tomato, capsicum,
lettuce etc can be included in the veg salad.
• Pulses, lentils, non veg foods and curd/paneer also have been provided to meet the
protein needs.
• Hydrate yourself throughout the day. Make sure you drinkat least 8- 10 glasses of water
a day. Sip throughout the day, do not gulp down all at once.
• Sleep only after 2 hours of dinner, for better digestion of food and to improve the
quality of sleep.
• Following a time gap of not more than 2 - 3 hours between your meals is important for
better metabolism.
• Kindly ensure 7-8 hrs of sleep which is necessary to improve hormonal balancing.
• Never skip any meal, as it might make you crave for food more and cause more
deficiencies in your body as well.

Arya Consultant Nutritionist

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