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DIET Jfhfhjeoej

The document outlines a 7-day meal plan with daily calorie counts ranging from 900 to 1150 kcal, focusing on key nutrients such as protein, iron, and fiber. Each day includes specific meals for morning, breakfast, mid-morning, lunch, evening snack, and dinner, featuring a variety of plant-based foods and beverages. The plan emphasizes healthy eating habits and nutrient diversity to support overall wellness.

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vaishnavi.madikanti4
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20 views7 pages

DIET Jfhfhjeoej

The document outlines a 7-day meal plan with daily calorie counts ranging from 900 to 1150 kcal, focusing on key nutrients such as protein, iron, and fiber. Each day includes specific meals for morning, breakfast, mid-morning, lunch, evening snack, and dinner, featuring a variety of plant-based foods and beverages. The plan emphasizes healthy eating habits and nutrient diversity to support overall wellness.

Uploaded by

vaishnavi.madikanti4
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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Day 2 – ~1000 kcal

Key Nutrients: Iron, Protein, Calcium, Fiber, Vitamin A, Magnesium

Morning:

●​ 1 glass methi water​

●​ 1 walnut + 3 almonds​

Breakfast:

●​ 1 small bowl vegetable upma (approx. 1 cup)​

●​ 1 cup herbal tea​

Mid-morning:

●​ 1 regional fruit​

Lunch:

●​ 1 cup palak tofu curry​

●​ 1 small jowar roti (approx. 50g)​

●​ 1/2 cup cucumber salad​

Evening Snack:

●​ 1 cup green tea + 1 tbsp roasted sunflower seeds​

Dinner:
●​ 1 cup vegetable soup with lentils​

●​ 1 medium guava/ apple​

Day 3 – ~1150 kcal

Key Nutrients: Omega-3, Iron, Folate, Protein, Fiber, Potassium

Morning:

●​ 1 glass cinnamon water​

●​ 3 almonds + 1 walnut​

Breakfast:

●​ 1 bowl oats porridge (made with 1/2 cup oats, 1 cup almond milk)​

●​ 1 tbsp flaxseeds​

●​ 1 small chopped apple​

Mid-morning:

●​ 1 cup coconut water​

Lunch:

●​ 1 cup mixed vegetable dal​

●​ 1 small bowl (approx. 1/2 cup) brown rice​

●​ 1/2 cup stir-fried greens​

Evening Snack:

●​ 1 date + 10 peanuts​
Dinner:

●​ 100g grilled tofu tikka​

●​ 1/2 cup sautéed broccoli, 1/2 cup sautéed capsicum​

Day 4 – ~1050 kcal

Key Nutrients: Fiber, Calcium, Iron, Zinc, Vitamins A and C

Morning:

●​ 1 glass jeera water​

●​ 4 soaked almonds​

Breakfast:

●​ 1 besan chillas (medium-sized) with spinach & methi​

●​ 1 tbsp mint chutney​

Mid-morning:

●​ 1 medium apple​

Lunch:

●​ 1 cup rajma​

●​ 1 small bowl (approx. 1/2 cup) white rice​

●​ 1/2 cup salad with lemon juice​

Evening Snack:

●​ 1 cup green tea + 30g roasted foxnuts​


Dinner:

●​ 1 cup mixed veg soup​

●​ 1 slice whole wheat toast (approx. 30g)​

●​ 1/2 cup plain curd​

Day 5 – ~900 kcal

Key Nutrients: Iron, Vitamin B6, Omega-3, Fiber, Protein

Morning:

●​ 1 glass warm lemon water​

●​ 1 walnut + 3 almonds​

Breakfast:

●​ Smoothie (1/2 cup spinach, 1/2 banana, 1 cup almond milk, 1 tbsp
flaxseed)​

Mid-morning:

●​ chia seeds water with lemon​

Lunch:

●​ 1 whole wheat chapati (approx. 50g)​

●​ 1 cup bhindi sabzi​

●​ 1/2 cup plain curd​

Evening Snack:

●​ 1 cup buttermilk + 1 tbsp pumpkin seeds​


Dinner:

●​ 1 bowl vegetable khichdi (made with 1/2 cup dalia, 1/4 cup moong dal)​

●​ 1/2 cup cabbage salad with some protien​

Day 6 – ~1150 kcal

Key Nutrients: Protein, Calcium, Fiber, Vitamin E, Zinc

Morning:

●​ 1 cup tulsi ginger tea​

●​ 4 soaked almonds​

Breakfast:

●​ 1 small bowl sprouts salad (approx. 1 cup)​

●​ 1 multigrain toast (approx. 30g)​

Mid-morning:

●​ 1 regional fruit​

Lunch:

●​ 1 cup tofu bhurji​

●​ 1 small millet roti (approx. 50g)​

●​ 1/2 cup cucumber raita​

Evening Snack:

●​ 1 cup herbal tea + 30g roasted makhana​


Day 7 – ~1050 kcal

Key Nutrients: Protein, Iron, Vitamin C, Potassium, Omega-3, Fiber

Morning:

●​ 1 glass ginger lemon water​

●​ 1 walnut + 3 almonds​

Breakfast:

●​ 1 bowl dalia porridge (made with 1/4 cup dalia, 1/2 apple, and 1 tsp chia
seeds)​

Mid-morning:

●​ 1 medium guava​

Lunch:

●​ 1 cup mixed veg sambar​

●​ 1 small ragi dosa​

●​ 1/2 cup cabbage carrot salad​

Evening Snack:

●​ 1 cup buttermilk + 1 tbsp sunflower seeds​

Dinner:

●​ 1 cup moong dal soup​

●​ 1/2 cup sautéed vegetables​


●​ 1 tbsp pumpkin seeds

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