1800 CALORIES

MorningSapota 100g/ papaya (papita) - 1.5 slice

BreakfastJav / rawa / daliya 2 tablespoons in 1 cup milk or 2 tablespoons of jav/rawa/daliya with 1 cup vegetable upma or

Muthiya (dumplings), using mixed flours or unpolished rice 4 small cups with corriander mint chutney 1 tablespoon or 1/2 cupful of chana sabji, or

30 gms paneer and 1 non fried whole grain flour paneer paratha / 2 whole grain small slices of bread paneer or ½ cup sprouted moong sandwich or 2 chousela (unpolished rice flour puree) with 1/4th cup masala chole (total 1.5 tsp oil)

Midmeal1 cup vegetable soup/ thin lassi (1/4th cup dahi) (buttermilk) without sugar

Lunch2 Multigrain/ jowar/ bajra roti 6" diameter

3/4th cup bhindi ki sabji (ladyfinger) vegetable or 1 cup kaddu ki sabji (red pumpkin vegetable) or ½ cup jimikand/suran ki sabji

1 big cup dal palak, medium thick arhar dal with 1/4th cup palak or 1 cup paneer matar masala (paneer green peas curry) or

1/4th cup dahi (curd) and 1 tablespoon besan (chickpeas flour) dahi kadhi (total 2 teaspoon oil)

Evening snackTea 1 cup, 50 ml milk, no sugar

1 big cup boil chana chaat, 1 teaspoon oil

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Dinner2 mixed flour roti or 2 small cups single pounded /brown or red rice

1 cup guar ki phalli ki sabji (cluster beans vegetable) or 1 cup tinda ki sabji (round gourd)

1 cup tomato gravy with 30 gms low fat paneer or 1 cup arhar dal or 1 cup lobia rasse wali (cowpea) or 1 cupful of dubki kadhi (steamed dumplings made of chana dal), 2 teaspoon oil

Bedtime150 ml haldi wala doodh(turmeric milk)

Disclaimer: The diet plan provided is a sample plan which is solely intended to provide assistance to you in your personal healthy eating efforts. The information is not intended as a substitute for consultation, evaluation or treatment by a medical professional and/or registered dietitian or nutritionist. The diet plans and guidelines are not intended to be, and should not be construed as a substitute for medical advice nor can they be represented as a guarantee of improvement of specific conditions, blood sugar control or weight loss.

1800 CALORIES

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DIET CENTRAL ZONE - VEG (1800 calories) Size: A4 Back

BETTER HEALTH, OUR MISSION

DIET CENTRAL ZONE - VEG

Our Content Partner

IND

AC

IN18

4792

07

Dec

201

8