SAMPLE MEAL PLAN

Key Points:

 3meals and 3 healthy snacks

 3meals-Breakfast,Lunch and Dinner
 3 Healthy snacks-Brunch, Evening, Late evening

Keep yourself well hydrated (3-4litres)

Weekly menu plan-3Meals

Day Early Early Breakfast Mid- Lunch Mid Evening Dinner Bedtime
morning Morning 9AM Morning 1:00PM-1:30PM Noon 5:30PM 7:30PM-8:00PM 10:00PM
7 AM 7:30AM 11:00AM 3:30PM
Monday Soaked 1 glass of 2 Idly(plain or mixed with 1 bowl of 2chapathi ,1small Pear 1 small cup of 2-3Ragi 1 glass of
methi milk veggies like tomato bowl white/red rice Poha dosa+mixed milk
seed without carrot/beans)with roasted soup –with ½ cup GLV vetable or chicken without
water sugar and Bengal gram chutney and Or Citrus curry+jeera curry sugar
fistful of sambhar fruits rasam+Mushroom
dry fruits OR Multigrain toast with and capsicum
butter and milk sabzi+ ½ cup curd
Tuesday Soaked 1 glass of 2Dosa(Plain/ragi/oats/ 1 bowl of 2 millet dosa+1 1 Guava 1 small cup of 2-3chapathi+ ½ 1 glass of
methi milk Wheat) with pudina chutney barley soup small bowl upma bowl dhal and ½ milk
seed without and sambhar Or Citrus red/white rice – bowl ridge guard without
water suagr OR stuffed wheat paratha fruits with ½ cup legume sabzi sugar
with curd curry+ ½ cup curd
Wednesday Soaked 1 glass of 2 Millets/Akki/Ragi roti with 1 bowl of Ragi ball+1 small Bowl of Brown bread 1-2akki roti+1/2 1 glass of
methi milk ridge gaurd chutney bottle bowl red/white melons sandwich with bowl dhal khicdi milk
seed without OR multigrain bread omlet gaurd soup rice+ ½ cup egg/vegetable with snake ½ bowl without
water suagr Or Citrus raddish curry+ ½ filling guard sabzi sugar
fruits cup curd
Thursday Soaked 1 glass of Vegetable broken wheat 1 bowl of 2 ragi dosa+1 small 1 apple 2 medium sized 1 bowl millet 1 glass of
methi milk upma -1bowl carrot soup cup red/white rice veg idli with khicdi + ½ GLV milk
seed without OR Oatmeal pancake Or Citrus with ½ cup bendhi green chutney sabzi+ ½ cup curd without
water suagr fruits curry+ ½ cup curd sugar
Friday Soaked 1 glass of Rice flakes poha-1bowl 1 bowl of 2 chapathi with Green 1 small cup of 1 glass of
methi milk OR tofu scramble with veg soup 150gm panner app semiya upma 2 -3Wheat dosa milk
seed without multigrain toast Or Citrus gravy+rasam rice+ +1/2 bowl GLV without
water suagr fruits ½ cup curd curry, egg sugar
burji/panner burji
Saturday Soaked 1 glass of Millet/rice bath-1bowl 1 bowl of 2 Ragi dosa+1 Cup of Veg/egg/ 2-3 chapathi+ ½ 1 glass of
methi milk OR Wheat bran cerals with palak soup bowl of chicken melons chicken roll bowl snake gourd milk
seed without dryfruits Or Citrus /mutton curry+ ½ curry+ fish tawa without
water suagr fruits rasam rice+ ½ curd fry/mushroom tawa sugar
fry
Sunday Soaked 1 glass of Oats/broken wheat upma 1 bowl of 1Bowl of red/white Green 4 pc of 2-3 mixed gain 1 glass of
methi milk with veggies-1 bowl chicken rice with 1 bowl salad multigrain chilla milk
seed without OR multigrain avocado toast clear soup Fish curry+ ½ sandwitch +veg/egg/chicken without
water suagr with egg white Or Citrus beans sabzi+ ½ chiken curry sugar
fruits cup curd
Guidelines:
Food Group Do’s Dont’s
 Do not skip meals, follow meal timings. Cereals Include cereals like red or brown Do not depend only on white rice
 Maintain minimum of two hours between dinner rice/ragi/millets/broken wheat/oats
Fruits Include more of fibrous vegetables, Avoid fruit juices
and bed time.
emphasize on citrus fruit
 Avoid spicy, greasy food. Vegetables Include more of fibrous vegetables like Avoid starchy vegetables like potato, sweet
 Have a 1800kcal, 80gm protein rich diet. gaurds/beans/knol-khol/lady’s finger and potato,brinjal
 Intake of Omega 3 fatty acids ensures optimal green leafy vegetables
brain, immune system development in the new Dairy Include milk and milk products in Avoid consumption of flavoured yoghurt
borns. (sources-Flax seeds,walnuts,fish,chia seeds everyday diet
and fortified foods with omega 3) Non-Veg Include lean meat(chicken/fish),eggs Limit the consumption of red meat and organ
 Avoid caffeine. meat
Fat and Sugars Do not exceed more than 2tsp sugar and oil Avoid deep fried oily foods
 Review in OPD after 4 weeks
(coconut oil/sunflower oil/olive oil) and
 drop a mail in case of any doubts : ghee
nutritionistmwm@cloudninecare.com

NOTE: 1Bowl=240ml/240gms; 1 glass=200ml.