DAY 7
Energy=1598 kcal
Carbohydate=193g
Protein= 68g
Fat=56g
Time |
Menu |
Ingredients |
Amount |
|---|---|---|---|
| Early Morning 6:30 AM | Saunf water | Saunf | 1 small spoon (5g) |
| Soaked almonds | Almonds | 5 pcs | |
| Breakfast 8:30 AM | Vegetable vermicelli | Vermicelli | 2 big spoons (30g) |
| Mixed vegetables (capsicum, onion, carrot) | 1 katori (100g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Milk (no sugar) | Toned milk | 1 glass (250 ml) | |
| Mid-Morning 11:00 AM | Guava | Guava (medium) | 1 piece (100g) |
| Lunch 1:30 PM | Jowar roti | Jowar flour | 2 rotis (40g flour) |
| Kalmi saag dal | Masoor dal | 2 big spoons (30g) | |
| Kalmi saag | 1/2 katori (50g) | ||
| Lauki sabzi | Bottle gourd (lauki) | 1 katori (100g) | |
| Vegetables (onion, tomato) | 1 katori (100g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Salad | Cucumber | ½ small plate (50g) | |
| Curd | Curd | 1 katori (125ml) | |
| Evening Snack 5:00 PM | Roasted chana | Chana | 1 handful (30g) |
| Black tea (no sugar) | Tea leaves | 1 cup (150ml) | |
| Dinner 8:00 PM | Broken wheat pulao | Broken wheat | 2 big spoons (30g) |
| Mixed vegetables (spring onion, tomato, peas, beans) | 1 katori (100 g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Curd | Curd | 1 katori (125ml) | |
| Salad | Mixed salad vegetables (cucumber, tomato, carrot) | 1 small plate (75g) | |
| Post-Dinner 9:30 PM | Warm milk with cinnamon (no sugar) | Toned Milk | 1 glass (250 ml) |
| Cinnamon | Pinch of powder |
Measurements:
1 bowl = 150 g
1 tea cup = 150 ml
DAY 6
Energy=1575 kcal
Carbohydate=203g
Protein= 63g
Fat=51g
Time |
Menu |
Ingredients |
Amount |
|---|---|---|---|
| Early Morning 6:30 AM | Ajwain water | Ajwain seeds (raw) | 1 small spoon (5g) |
| Soaked almonds | Almonds | 5 pieces (10g) | |
| Breakfast 8:30 AM | Vegetable suji chilla | Suji (raw) | 3 big spoons (45g) |
| Curd | 1/2 katori (60ml) | ||
| Mixed vegetables (carrot, capsicum etc.) | 1 katori (100g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Mid-Morning 11:00 AM | Pear | Pear (medium) | 1 piece (100g) |
| Lunch 1:30 PM | Ragi roti | Ragi flour | 2 rotis (40g flour) |
| Moong dal | Moong dal (raw) | 2 big spoons (30g) | |
| Cooking Oil | 1 small spoon (5g) | ||
| Mix vegetable | Carrot | ½ katori (50g) | |
| Beans (chopped & cooked) | 1 katori (100g) | ||
| Paneer | 1/2 katori (50gm) | ||
| Onion | ½ katori (50g) | ||
| Cooking oil | 1 small spoon (5g) | ||
| Salad | Cucumber | ½ small plate (50g) | |
| Plain Buttermilk | Buttermilk | 1 glass (250ml) | |
| Evening Snack 5:00 PM | Chana sprouts chaat | Boiled chana (black gram) | 1 handful (35g) |
| Tomato | 1 small (50g) | ||
| Onion | 1 small (50g) | ||
| Dinner 8:00 PM | Dalia khichdi | Dalia (broken wheat, raw) | 2 big spoons (30g) |
| Moong dal (raw) | 1 big spoon (15g) | ||
| Mixed vegetables (carrot, beans, peas) | 1 katori (100g) | ||
| Cooking oil | 1 small spoon (5g) | ||
| Post-Dinner 9:30 PM | Turmeric milk (no sugar) | Toned milk | 1 glass (250ml) |
| Turmeric root | 1 small piece (crushed or boiled in milk) |
Measurements:
1 bowl = 150 g
1 tea cup = 150 ml
DAY 5
Energy=1600 kcal
Carbohydate=196g
Protein= 64g
Fat=56g
Time |
Menu |
Ingredients |
Amount |
|---|---|---|---|
| Early Morning 6:30 AM | Jeera Ajwain Water | Cumin + carom seeds soaked overnight | 1 glass |
| Soaked peanuts | Peanuts | 1 handful (30g) | |
| Breakfast 8:30 AM | Vegetable Poha | Poha | 2 big spoon (30g) |
| Mixed vegetables (onion, carrot, beans, peas) | 1 katori (100g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Boiled egg | Egg White | 1 egg | |
| Mid-Morning 11:00 AM | Pear | Pear (small) | 1 piece (100g) |
| Lunch 1:30 PM | Jowar Palak roti | Jowar flour | 2 rotis (40g flour) |
| Palak | ½ katori (50g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Urad dal | Urad dal (raw) | 2 big spoons (30g) | |
| Vegetables (onion, tomato) | 1 katori (100g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Lauki sabzi | Bottle gourd (lauki) | 1 katori (100g) | |
| Vegetables (onion, tomato) | 1 katori (100g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Plain Buttermilk | Buttermilk | 1 glass (250 ml) | |
| Salad | Cucumber | ½ small plate (50g) | |
| Evening Snack 5:00 PM | Roasted soybean | Whole soybean (roasted) | 1 handful (30g) |
| Dinner 8:00 PM | Vegetable Dalia | Dalia (broken wheat) | 2 big spoons (30g) |
| Mixed vegetables (bottle gourd, carrot, beans) | 1 katori (100g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Vegetable Raita | Curd | 1 katori (125ml) | |
| Mixed salad vegetables (cucumber, tomato) | 1 small plate (75g) | ||
| Post-Dinner 9:30 PM | Turmeric milk (no sugar) | Toned milk | 1 glass (250 ml) |
| Turmeric root | 1 small piece (crushed or boiled in milk) |
Measurements:
1 bowl = 150 g
1 tea cup = 150 ml
DAY 4
Energy=1620 kcal
Carbohydate=203g
Protein= 65g
Fat=56g
Time |
Menu |
Ingredients |
Amount |
|---|---|---|---|
| Early Morning 6:30 AM | Amla juice (diluted) | Amla juice (unsweetened) | 2 big spoons (30 ml) diluted in 1 small glass water |
| Soaked almonds | Almonds | 6 pcs | |
| Breakfast 8:30 AM | Upma | Suji (semolina) | 3 big spoons (45g) |
| Mixed vegetables (onion, carrot, beans, peas) | 1 katori (100g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Mid-Morning 11:00 AM | Orange | Orange | 1 piece (100g) |
| Lunch 1:30 PM | Bajra roti | Bajra flour | 2 rotis (40g flour) |
| Masoor dal | Masoor dal (raw) | 2 big spoons (30g) | |
| Cooking Oil | 1 small spoon (5g) | ||
| Spring onion sabzi | Spring onion | 2–3 stalks (75g approx.) | |
| Besan | 1.5 big spoon (23g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Salad | Mixed salad vegetables (cucumber, tomato, carrot) | 1 small plate (75g) | |
| Curd | Curd | 1 katori (125ml) | |
| Evening Snack 5:00 PM | Roasted makhana | Makhana | 1 handful (30g) |
| Dinner 8:00 PM | Palak (Spinach) Paratha | Whole wheat flour | 2 small parathas (50g) |
| Palak (in dough) | ½ katori (50g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Curd | Curd | ½ katori (60ml) | |
| Salad | Cucumber | ½ small plate (50g) | |
| Post-Dinner 9:30 PM | Warm milk with cinnamon (no sugar) | Toned Milk | 1 glass (250 ml) |
| Cinnamon | Pinch of powder |
Measurements:
1 bowl = 150 g
1 tea cup = 150 ml
DAY 3
Energy=1620 kcal
Carbohydate=201g
Protein= 72g
Fat=53g
Time |
Menu |
Ingredients |
Amount |
|---|---|---|---|
| Early Morning 6:30 AM | Tulsi water | Tulsi leaves | 4–5 leaves |
| 4 soaked walnuts | Walnuts (halves) | 4 halves (2 whole) | |
| Breakfast 8:30 AM | Veg Omlette | Egg | 1 whole egg+1 egg white |
| Mixed vegetables (onion, tomato, coriander) | 1 katori (100g) | ||
| Cooking Oil | 2 small spoon (5g) | ||
| Whole Wheat Bread | Whole wheat flour | 2 slices | |
| Curd | Curd | 1 katori (125ml) | |
| Mid-Morning 11:00 AM | Papaya | Papaya (chopped) | 1 katori (100g) |
| Lunch 1:30 PM | Bajra Roti | Bajra flour | 2 chapatis (40g) |
| Lauki palak chana dal | Chana dal (raw) | 2 big spoons (30g) | |
| Palak | 1 katori (100g) | ||
| Lauki | 1¼ katori (125g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Salad | Cucumber | ½ small plate (50g) | |
| Curd | Curd | 1 katori (125ml) | |
| Evening Snack 5:00 PM | Khakhra | Whole wheat khakhra | 2 small (40g) |
| Tea (no sugar) | Tea leaves + water | 1 cup (150 ml) | |
| Dinner 8:00 PM | Vegetable Kangni pulao | Kangni | 2 big spoons (30g dry) |
| Mixed vegetables (peas, carrot, capsicum) | 1 katori (100g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Vegetable Raita | Curd | 1 katori (125ml) | |
| Mixed salad vegetables (cucumber, tomato) | 1 small plate (75g) | ||
| Post-Dinner 9:30 PM | Turmeric milk (no sugar) | Toned Milk | 1 glass (250 ml) |
| Turmeric root | 1 small piece (crushed or boiled in milk) |
Measurements:
1 bowl = 150 g
1 tea cup = 150 ml
DAY 2
Energy=1575 kcal
Carbohydate=203g
Protein= 63g
Fat=51g
Time |
Menu |
Ingredients |
Amount |
|---|---|---|---|
| Early Morning 6:30 AM | Boiled jeera water | Jeera seeds | 1 small spoon (5g) |
| Soaked peanuts | Peanuts | 1 handful (30g) | |
| Breakfast 8:30 AM | Vegetable Poha | Poha | 2 big spoons (30g) |
| Mixed vegetables (onion, carrot, peas) | 1 katori (100g) | ||
| Chopped spinach | ½ katori (50g) | ||
| Lemon juice | Few drops | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Milk (no sugar) | Toned milk | 1 glass (250 ml) | |
| Mid-Morning 11:00 AM | Apple | Apple (small) | 1 piece (100g) |
| Lunch 1:30 PM | Jowar roti | Jowar flour | 2 rotis (40g flour) |
| Arhar dal | Arhar dal (raw) | 2 big spoons (30g) | |
| Drumstick sabzi | Drumsticks | 1 katori (100g) | |
| Onion | 1 small (25g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Salad | Cucumber | 1/2 small plate (50g) | |
| Plain buttermilk | Buttermilk | 1 glass (150 ml) | |
| Evening Snack 5:00 PM | Sprouts chaat | Moong sprouts | 1 handful (35g) |
| Onion + Tomato (chopped) | As garnish (15g) | ||
| Guava | Guava | 1 small | |
| Dinner 8:00 PM | Lauki Paratha | Whole wheat flour | 2 small parathas (50g) |
| Grated lauki | ½ katori (50g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Salad | Mixed salad vegetables (cucumber, tomato, carrot) | 1 small plate (75g) | |
| Curd | Curd | 1 katori (125ml) | |
| Post-Dinner 9:30 PM | Warm milk with cinnamon (no sugar) | Toned Milk | 1 glass (250 ml) |
| Cinnamon | Pinch of powder |
Measurements:
1 bowl = 150 g
1 tea cup = 150 ml
DAY 1
Energy=1585 kcal
Carbohydate=196g
Protein= 67g
Fat=52g
Time |
Menu |
Ingredients |
Amount |
|---|---|---|---|
| Early Morning 6:30 AM | Methi water | Methi seeds (raw) | 1 small spoon (5g) |
| Soaked almonds | Almonds | 5 pieces (10g) | |
| Breakfast 8:30 AM | Vegetable Dalia | Dalia (raw) | 2 big spoons (30g) |
| Mixed vegetables (carrot, beans, peas, tomato) | 1 katori (100g) | ||
| Fenugreek leaves (methi) | ½ katori (50g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Boiled Egg | Egg | 1 egg | |
| Milk | Toned milk | 1/2 glass (125ml) | |
| Mid-Morning 11:00 AM | Apple | Apple (medium) | 1 piece (100g) |
| Roasted Chana (unsalted) | Chickpea | 1 handful (30g) | |
| Lunch 1:30 PM | Bajra roti | Bajra flour | 2 rotis (40g flour) |
| Moong dal | Moong dal (raw) | 2 big spoons (30g) | |
| Coriander leaves (dhania) | 2 small spoon (10g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Bhindi sabzi | Bhindi (chopped & cooked) | 1 katori (100g) | |
| Cooking Oil | 1 small spoon (5g) | ||
| Curd | Curd | 1 katori (125ml) | |
| Salad | Cucumber | 1/2 small plate (50g) | |
| Evening Snack 5:00 PM | Guava | Guava (medium) | 1 piece (100g) |
| Roasted chana | Chickpea | 1 handful (30g) | |
| Green tea/ Black Tea (unsweetened) | Green tea bag | 1 cup (no sugar) | |
| Dinner 8:00 PM | Veg oats khichdi | Oats (raw) | 2 big spoons (30g) |
| Moong dal (raw) | 1 big spoon (15g) | ||
| Spinach | 1 katori (100g) | ||
| Mixed vegetables (onion, carrot, spinach) | ¾ katori (75g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Curd | Curd | 1 katori (125ml) | |
| Salad | Mixed salad vegetables (cucumber, tomato, carrot) | 1 small plate (75g) | |
| Post-Dinner 9:30 PM | Turmeric milk (no sugar) | Toned Milk | 1 glass (250 ml) |
| Turmeric root | 1 small piece (crushed or boiled in milk) |
Measurements:
1 bowl = 150 g
1 tea cup = 150 ml
Nutrients
Nutrients |
Requirements/RDA (whichever is appropriate based on the reference) |
||
|---|---|---|---|
| Energy (kcal/d) | 1610 | - | |
| Carbohydrates (g/d) | 50–60% | 50% of 1610= 805 | 805/4 = 200 |
| Protein (g/d) | 20–30% | 20% of 1610=322 | 322/4=80 |
| Fat (g/d) | 30% | 30% of 1610=483 | 483/9=54 |
| Castro-Barquero, S., Ruiz-León, A. M., Sierra-Pérez, M., Estruch, R., & Casas, R. (2020). Dietary Strategies for Metabolic Syndrome: A Comprehensive Review. Nutrients, 12(10), 2983. https://doi.org/10.3390/nu12102983 | |||
Rationale Behind the Diet Plan
- Culturally appropriate and based on familiar Indian foods.
- Gives the recommended amount of energy for people living a sedentary lifestyle
- Includes foods like whole grains, millets, and pulses to keep blood sugar steady.
- High in fiber and antioxidants, which help control blood pressure, cholesterol, and keep the stomach healthy.
- Has a moderate amount of fat, mainly from healthy sources like nuts, seeds, and mustard oil.
- Gives enough protein from plant foods like dal, curd, milk, sprouts, and soy.
- Eggs are added because they are a good, low-cost source of protein that helps build strength and keep the body strong.
- Eggs also give important nutrients that are good for the brain, heart, and blood.
- This plan is helpful for families who mostly eat vegetarian food but are okay with eggs.
Key Micronutrient Highlights
- Calcium: Found in milk, curd, buttermilk, and sesame seeds – helps control blood pressure and keeps bones strong.
- Iron: Found in green leafy vegetables, lentils, and jaggery – prevents weakness (anemia) and helps carry oxygen in the body.In eggs, chicken, and fish – helps the body use iron better.
- Magnesium: Found in whole grains, pulses, and nuts – helps control blood sugar and blood pressure.
- Potassium: Found in orange, spinach, bottle gourd (lauki), and dals – helps keep blood pressure normal.
- Folate & Vitamin B12: Found in leafy greens, pulses, curd, and milk – helps make healthy blood and supports heart health.Eggs, meat, and fish give extra support for people who don’t get enough from plant foods.
- Vitamin D: Found in eggs and fish – keeps bones strong and helps fight infections.
- Vitamin C: Found in amla, lemon, orange, and papaya – helps the body absorb iron better.
- Good Fats (in non-veg diet): Found in fish – keeps heart and brain healthy.
- Fiber: Found in millets, oats, fruits, vegetables, and pulses – helps control sugar, cholesterol, and supports digestion.
General Cooking Tips
- Use minimal oil: Limit to 1 tsp per person per meal.
- Choose healthy cooking methods: Steam, roast, or lightly stir-fry instead of deep frying.
- Soak before using: Soak pulses, almonds, and peanuts overnight to make them easier to digest and more nutritious.
- Use healthy spices: Add turmeric, ginger, and cinnamon – they help reduce swelling and are good for health
- Avoid refined ingredients (white rice, maida, sugar); use whole grains, millets, and unpolished dals.
- Use less salt. Add lemon, coriander, or other herbs for taste.
- Cook vegetables as required: Avoid overcooking to keep their fiber and vitamins. Use the leftover water in dals or soups to preserve nutrients.
- Say no to packaged snacks: Avoid chips, biscuits, and even packed roasted makhana or peanuts. Instead, eat homemade roasted makhana, peanuts, or fresh sprouts.
- Eat on time: Try to eat every 2.5 to 3 hours. This helps control hunger and keeps your sugar levels steady.
Additional Tips
- Drink 6–8 glasses of water per day.
- Engage in atleast 20–30 minutes of daily physical activity like walking.
- Try to track weight, blood sugar, and Blood Pressure weekly.
- Avoid smoking, excessive tea/coffee, and alcohol.