Mfine Healthcare,

Salarpuria Sattva Supreme,2nd Floor West Wing,

Marathahalli Sarjapur Outer Ring Road,
Bangalore - 560037

Name: ​Sravan ​Age:​ 27 yrs ​ ​ ​ BMI: ​24.1 kg/m​2​ (​Normal​)

HEALTHY DIET PLAN

MEAL TIME FOOD OPTION with QUANTITY

Early 7:00 am 1 cup warm water

Morning After 15 mins - 5 almonds + 2 walnuts ( soaked )

Breakfast 8:00 am ​2 whole wheat chapati /dosa/idli

+ 1 cup cooked vegetables
+ ​ 1 tsp ​coconut chutney or peanut chutney
+ 1 seasonal fruit
+ 1 cup curd /sprouts/chana/1 egg
+ 2 tsp of unprocessed olive /coconut /mustard oil / or ghee
​Or
1 cup Rice/ Poha/ Sabudana Khichdi/ Upma/millet khichdi
/dalia/vermicelli ( add vegetables like carrot, cabbage,beans,peas,onion,
tomato, cauliflower,coriander or mint )
+ ​ 2 tsp ​coconut chutney or peanut chutney
+ 1 seasonal fruit
+ 1 cup curd/sprouts/chana/1 egg
+ 2 tsp of unprocessed olive /coconut /mustard oil / or ghee

Lunch 1:00 pm ​ 2 whole wheat / jowar/bajra/ragi chapati /1-2 cups of veg

pulao/peas pulao
+ 1 cup of cooked vegetables
+ 1 cup dal /sambar/soya curry/rajma/chole/lobia/paneer
Or egg curry/fish curry/chicken curry
+ 1 cup curd
+ 1 cup salad​ ​ ( cucumber/carrot/onion/tomato/radish/beetroot/ bell
peppers)
+ 2 tsp of unprocessed olive /coconut /mustard oil / or ghee

Snacks 5:00 pm ​1 fruit ( seasonal )

( optional ) Or 1 cup boiled chana /roasted peanut /boiled whole moong dal
Or 2 ​besan cheela /moong dal cheela

Dinner 8:00 pm ​ 2 whole wheat chapatis/ 1-2 cups of veg pulao/peas

Dt. Bhawi Panwar 

M.Sc. Food and Nutrition
 Mfine Healthcare,
Salarpuria Sattva Supreme,2nd Floor West Wing,
Marathahalli Sarjapur Outer Ring Road,
Bangalore - 560037

pulao/daliya/khichdi
+ 1 cup of cooked vegetables
+ 1 cup dal /sambar
+ 1 cup curd
+ 1 cup salad ( cucumber/carrot/onion/tomato/radish/beetroot/ bell
peppers)
+ 2 tsp of unprocessed olive /coconut /mustard oil / or ghee

Bed time 10:00pm 1 cup milk + 1 pinch turmeric

NOTE:​ ​1 cup = 1 glass = 250 ml

½ cup = 1 katori = 1 bowl=125 g
1 tablespoon = 15 g
1 teaspoon = 5 g

Dietary Guidelines:
1. Eat all meals. Don’t Skip any meal.
2. Maintain your meal timings.
3. Include Lots of Green Vegetables, Seasonal Fruits, Salads, Sprouts, Curds in your routine Diet.
4. Include Millets in Diet like- Sorghum (Jowar), Foxtail millet, Finger millet (Ragi), Pearl millet (Bajra).
5. Do Exercise daily (COMPULSORY) ​: 45 minutes of aerobic activity.
(Brisk walking/ Jogging/ Swimming/ Cycling)
6. Drink 9-12 glasses of water everyday.
7. Use only half litre of oil for cooking per person, every month. Avoid Refined Oils. Use Cold Pressed
Oil.
8. Avoid: Bakery Products, Refined Foods (Maida Made), Fried Foods, Sweets, Junk Food, Processed
Foods, Noodles, Cold Drinks, Chinese Foods, Sugary Foods, Excess Tea & Coffee and so on.
9. Maintain a gap of 3 hours in your meal and sleep timings. Sleep for 7 hours daily.
10. Follow- Up : 2 Months.

Dt. Bhawi Panwar 

M.Sc. Food and Nutrition
 Mfine Healthcare,
Salarpuria Sattva Supreme,2nd Floor West Wing,
Marathahalli Sarjapur Outer Ring Road,
Bangalore - 560037

Dt. Bhawi Panwar 

M.Sc. Food and Nutrition