Designed By

Avani Shah
BSC, MSC - Clinical Nutrition and Dietetics

Non Vegetarian
diet cha rt

Arijit Pal
User Id : 1384417
Date of Purchase: Jun 26 2018

Table of Content

Monday

Tuesday

Wednesday

Thursday
 Friday

Saturday

Sunday

1 . M O N D A Y 1725 Calories, 41 protein, 17 fat

early morning, 6:00 AM 90 Calories

Tea 1tsp sugar 2 Marie Biscuits

breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat

namkeen oats / Idli 2 pc / boiled egg / chicken sausage

Milk (1 Glass)

mid morning, 11 AM 65 Calories

Fruit guvava (1)

lunch, 12.30 PM 600 Calories, 16 protein, 8 fat

Phulka 2 / Rice (1/2 B) Veg cabbage (1B)

Dal / chicken / sambhar (1B) Salad (1B) Curd (1B)

evening, 4.30 PM 90 Calories, 2 protein

Tea / coffee / lemon water 2 marie biscuits

 late evening, 6.30 PM 55 Calories

Palak soup / chicken soup

dinner, 7.30 PM 475 Calories, 11 protein, 7 fat

Phulka (2) Dal / rassam (1B) / fish 1-2 pc

Lauki Veg (1B) Salad (1B)

bed time 125 Calories, 5 protein

Skimmed Milk (1 glass)

2 . T U E S D A Y 1725 Calories, 41 protein, 17 fat

early morning, 6:00 AM 90 Calories

Tea 1tsp sugar 2 Marie Biscuits

breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat

Upma 1 bowl / baked egg / chicken grilled

Milk (1 Glass)

mid morning, 11 AM 65 Calories

Fruit Papaya (1B)

lunch, 12.30 PM 600 Calories, 16 protein, 8 fat

 Phulka 2 / Rice (1/2 B) Veg peas (1B)
Dal / chicken / rassam (1B) Salad (1B) Curd (1B)

evening, 4.30 PM 90 Calories, 2 protein

Tea / coffee / lemon water 2 marie biscuits

late evening, 6.30 PM 55 Calories, 5 ptotein, 5 fat

4 almonds 1 walnut / chicken grilled 2 pcs

dinner, 7.30 PM 475 Calories, 11 protein, 7 fat

Phulka (2) Dal / sambhar (1B) / chicken 1-2 pc

Tinda veg (1B) Salad (1B)

bed time 125 Calories, 5 protein

Skimmed Milk (1 glass)

3 . W E D N E S D A Y 1725 Calories, 41 protein, 17 fat

early morning, 6:00 AM 90 Calories

Tea 1tsp sugar 2 Marie Biscuits

breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat

Sewai upma / Uttapam 2 pc / boiled egg / chicken

sausage
 Milk (1 Glass)

mid morning, 11 AM 65 Calories

Fruit apple (1)

lunch, 12.30 PM 600 Calories, 16 protein, 8 fat

Phulka 2 / Rice (1/2 B) Veg methi (1B) Dal (1B)

Salad / chicken / sambhar (1B) Curd (1B)

evening, 4.30 PM 90 Calories, 2 protein

Tea / coffee / lemon water 2 marie biscuits

late evening, 6.30 PM 55 Calories

Tomato soup / chicken soup

dinner, 7.30 PM 475 Calories, 11 protein, 7 fat

Phulka (2) Carrot capsicum Veg (1B)

Dal / rassam (1B) / fish 1-2 pc Salad (1B)

bed time 125 Calories, 5 protein

Skimmed Milk (1 glass)

4 . T H U R S D A Y 1725 Calories, 41 protein, 17 fat

 early morning, 6:00 AM 90 Calories

Tea 1tsp sugar 2 Marie Biscuits

breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat

Idli 2 pc/ baked egg / chicken grilled Milk (1 Glass)

mid morning, 11 AM 65 Calories

Fruit orange (1B)

lunch, 12.30 PM 600 Calories, 16 protein, 8 fat

Phulka 1 / Rice (1B) Veg bhindi (1B) Dal (1B)

Salad / chicken (1B) Curd (1B)

evening, 4.30 PM 90 Calories, 2 protein

Tea / coffee / lemon water 2 marie biscuits

late evening, 6.30 PM 55 Calories, 5 ptotein, 5 fat

4 almonds 1 walnut / chicken grileed 2 pcs

dinner, 7.30 PM 475 Calories, 11 protein, 7 fat

Phulka (2nos) Turai Veg (1B)

Dal (1B) / chicken 1-2 pc Salad (1B)

bed time 125 Calories, 5 protein

Skimmed Milk (1 glass)

5 . F R I D A Y 1725 Calories, 41 protein, 17 fat

early morning, 6:00 AM 90 Calories

Tea 1tsp sugar 2 Marie Biscuits

breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat

Dosa 2 / boiled egg / chicken sausage Milk (1 Glass)

mid morning, 11 AM 65 Calories

Fruit Guvava (1)

lunch, 12.30 PM 600 Calories, 16 protein, 8 fat

Phulka 2 / Rice (1/2 B) Veg paneer (1B)

Dal / chicken / rassam (1B) Salad(1B) Curd (1B)

evening, 4.30 PM 90 Calories, 2 protein

Tea / coffee / lemon water 2 marie biscuits

late evening, 6.30 PM 55 Calories

Lemon cirraibder soup / chicken soup

dinner, 7.30 PM 475 Calories, 11 protein, 7 fat

Phulka (2nos) mix Veg (1B)

 Dal / sambhar (1B) / fish 1-2 pc Salad (1B)

bed time 125 Calories, 5 protein

Skimmed Milk (1 glass)

6 . S A T U R D A Y 1725 Calories, 41 protein, 17 fat

early morning, 6:00 AM 90 Calories

Tea 1tsp sugar 2 Marie Biscuits

breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat

namkeen oats / upma / baked egg /chicken grilled

Milk (1 Glass)

mid morning, 11 AM 65 Calories

Fruit Papaya (1B)

lunch, 12.30 PM 600 Calories, 16 protein, 8 fat

Phulka 2 / Rice (1/2 B) Veg lauki (1B)

Dal / chicken / sambhar (1B) Salad(1B) Curd (1B)

evening, 4.30 PM 90 Calories, 2 protein

Tea / coffee / lemon water 2 marie biscuits

 late evening, 6.30 PM 55 Calories, 5 ptotein, 5 fat

4 almonds 1 walnut / chicken grilled 2 pcs

dinner, 7.30 PM 475 Calories, 11 protein, 7 fat

Phulka (2nos) Cauliflower Veg (1B)

Dal / rassam (1B) / chicken 1-2 pc Salad (1B)

bed time 125 Calories, 5 protein

Skimmed Milk (1 glass)

7 . S U N D A Y 1725 Calories, 41 protein, 17 fat

early morning, 6:00 AM 90 Calories

Tea 1tsp sugar 2 Marie Biscuits

breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat

Medu vada1 pc / boiled egg / chicken sausage

Milk (1 Glass)

mid morning, 11 AM 65 Calories

Fruit pineapple (2 pc)

lunch, 12.30 PM 600 Calories, 16 protein, 8 fat

Phulka 2 / Rice (1/2 B) Veg palak (1B)

 Dal / chicken / rassam (1B) Salad(1B) Curd (1B)

evening, 4.30 PM 90 Calories, 2 protein

Tea / coffee / lemon water 2 marie biscuits

late evening, 6.30 PM 55 Calories

Minted peas soup / chicken soup

dinner, 7.30 PM 475 Calories, 11 protein, 7 fat

Phulka (2nos) Corn Veg (1B))

Dal / sambhar (1B) / fish 1-2 pc Salad (1B)

bed time 125 Calories, 5 protein

Skimmed Milk (1 glass)

D I E T A R Y G U I D E L I N E S

No chiwda chakli papad pickle Walk 40-45 mins daily

No smoking or alcohol

Non fried foods

Vegetable options: You can have your local vegetables

except potato and sweet potato.
(Dudhi, Spinach, Gavar, Brinjal, Methi,
French beans, capsicum, bhendi etc)
Tip: Try to add dals or soyabean to the vegetables
Limit your sugar intake (1tsp / day)

Salad Allowed list

cucumber tomato carrot beetroot radish lettiuce

cabbage brocoli capsicum (green, red, yellow)
french beans Soup- Any

General tips:

Consume small frequent meal

Consume whole fruits with skin to increase fibre
Eat slowly, chew the food properly.
Use nonstick pots and pans for cooking.
Eat more whole foods, natural products that
have not been processed/preserved.
Recommended oil intake : 500ml / person/month
Include lots of leafy vegetables and salad in the diet
Drink 3-4 liters of water per day

Non veg should be grilled

tikka or roasted not fried

Chicken grilled or tikka is usually normal tandoor

practice Chicken sausage are boiled chicken sandwhiches
kind of.

COMMON CALORIE CONTENTS

0-150 Calories >150 Calories

Coke/soft drinks 1 can - 150 Chips - 1 packet lets normal

calories small packet - 160 calories
Chocolate - for 1 small bar - 130 Burger Macdonald's veg - 240
calories
Biscuits - Marie small packet of 6
- 150 calories
1 tea spoon of sugar - 15 calories
1 tablespoon of oil used in cooking
~ 83 calories
1 glass of coffee & tea - 45
calories
Fried onion pakodas - small
portion - 120 calories
1 Phulka - 65 calories
1 banana medium sized - 90
calories
1 apple medium sized - 52
calories
info@docsapp.in www.docsapp.in
calories
Slice of pizza - 300 calories
French fries - one small portion
245 calories
1 Parantha - 265 calories
Masala Dosa - 210 calories
Veg 300 calories /Chicken 450
calories /Mutton 750 calories
Biryani - 1 Bowl
1B of Rice - 250 calories
Small Bowl unsalted Cashews
30 g - 200 calories
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