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Diet Chart

This document provides sample weekly meal plans, listing breakfast, lunch, snack and dinner options for each day of the week. The meals focus on whole grains, proteins like eggs, chicken, fish and paneer, lentils, vegetables and fruits. Breakfast options include oatmeal, poha, besan cheela and eggs. Lunches feature rice or chapatis with curries and snacks include fruits, nuts, soups and homemade snacks. Dinners vary between dishes like dal, pasta, quinoa and pulao served with rotis, rice or chapatis.

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shubham kumar
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173 views2 pages

Diet Chart

This document provides sample weekly meal plans, listing breakfast, lunch, snack and dinner options for each day of the week. The meals focus on whole grains, proteins like eggs, chicken, fish and paneer, lentils, vegetables and fruits. Breakfast options include oatmeal, poha, besan cheela and eggs. Lunches feature rice or chapatis with curries and snacks include fruits, nuts, soups and homemade snacks. Dinners vary between dishes like dal, pasta, quinoa and pulao served with rotis, rice or chapatis.

Uploaded by

shubham kumar
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

Monday

Breakfast: A bowl of oatmeal along with dry nuts like almonds or walnuts. It is better to
use low-fat milk. Oat is rich in fibre and helps to curb diabetes.
Lunch: 1 roti or a cup of brown rice. Add a bowl of chicken or paneer and one bowl of
curd.
Snack: One apple or a mixed fruit bowl of berries and cherries.
Dinner: 1-2 roti along with a bowl of lentil or daal, a bowl of sauteed vegetables like
cauliflowers, mushroom, broccoli, etc.

Tuesday
Breakfast: Scrambled eggs or 2 egg whites with brown or whole wheat bread. Add fruit
like orange or guava to your meal.
Lunch: one cup of brown rice or 1 chapati along with fried fish or fried vegetables and
curd.
Snack: One bowl of sprouts or some boiled corn.
Dinner: 1 bowl of dal with 1-2 chapatis. Add a bowl of vegetable salad

Wednesday
Breakfast: A bowl of poha or one Besan ka cheela or sooji cheela. One omelette and
bread toasts are also an option. Add one orange.
Lunch: A cup of brown rice with chicken or paneer and a bowl of curd.
Snack: Have some dates or roasted nuts or makhanas.
Dinner: Whole grain pasta for dinner tossed with some green vegetables.

Thursday
Breakfast: Vegetable stuffed paratha with a fruit orange or guava.
Lunch: Rice with spinach or egg curry
Snack: Vegetable soup or chicken-coriander soup
Dinner: A bowl of quinoa and a bowl of dal

Friday
Breakfast: Egg poach with a brown bread sandwich and an apple
Lunch: Rice or 1 chapati with chicken stew and curd
Snack: Roasted makhana or soup
Dinner: 1 chapati with boiled vegetables or suated mushroom

Saturday
Breakfast: Upma, poha or idli with fruit or fresh orange juice
Lunch: Rice or chapati with fried fish or egg curry along with vegetable salad
Snack: High protein paneer cutlets or masala chaat with corn and chana
Dinner: Paratha and chana masala

Sunday
Breakfast: Plain dosa or moong cheela or Dalia with fresh fruit juice
Lunch: Rice or chapati with dal makhani and a bowl of salad
Snack: Karela or banana chips
Dinner: Vegetable pulao or egg pulao

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