Meal Plan

North Indian
Meal Plan
North Indian - Vegetarian

Vegetarian Breakfast QTY Lunch QTY Dinner QTY Snacking options

Methi dal combo Roti Palak Dal combo

Kanda Poha 2-3 Pc 1-1.5 Katori
1 - 1.5 Katori Chapati Spinach-with-dal
Poha 1-1.5 katori 2-3 Pc Apple+ walnut + milk
Combo 1 1- 1.5 glass Methi dal Chapati
Milk 1-2 Katori 1-2 Katori smoothie
2- 4 Katori Beans and carrot sabji Baingan ka sabji
Stir fried vegetables 1-2 Katori 1-2 katori
Cucumber salad Cucumber Raita

Millet Pulav
Moong dal ka Rajma Chawal combo
1-1.5 Katori Millet 1-1.5 Katori
Cheela 2- 4 Katori Brown Rice Pomogranete+ sattu
1-1.5 katori Tofu bhurji 1-1.5 katori
Combo 2 Sauteed vegetables 2- 3 Pc Rajma dal drink+ roasted
1-2 Katori Veg Khorma 1-2 Katori
moong dal cheela 1- 1.5 Katori Bhindi sabji flaxseeds
1-2 Katori Onion and tomato 1-2 Katori
sprouts curry Radish and tomato salad
salad

Savoury oat meal Paneer roti Combo Buddha bowl

1-1.5 Katori
Oats 1- 1.5 katori Paneer masala Blackbean 1-1.5 katori Banana shake+ peanut
2-3 Pc
Combo 3 Carrot, peas and 2- 4 Katori Chapati Brown rice 1- 1.5 katori butter + banana for
1-2 katori
beans 1- 1.5 Katori Beans sabji Brocolli, spinach, peas 2-4 Katori shake
1-2 Katori
Paneer Tomato Cucumber Salad and beans

Peanut butter
Bajra roti Combo
sandwiches Rice noodle bowl 1-2 Pc
2- 3 pc 1- 1.5 Katori Bajra roti
WHole grain bread Rice noodles 1-1.5 katori Hummus + apple +
Combo 4 3- 4 Tbsp 1- 1.5 Katori Sprouted moong curry
Peanut butter Tofu 1-2 Katori sunflower seeds
2- 4 Katori 2- 4 Katori Carrot and onion salad
Sprouts, cucumber, Carrot, beans and peas cooked 1-2 Katori
Brinjal sabji
tomato, onion salad

Dal Kadhi & Chawal Combo

Palak ki Paratha 1-1.5 Katori Besan Ka cheela combo
2- 3 Pc Brown Rice 2-4 Katori
Palak Paratha 1-1.5 katori Sauteed vegetables Buttermilk + pumpkin
Combo 5 1- 1.5 katori Dal Kadhi 2-3 Pc
Curd/Yogurt 1-2 Katori Besan cheela seeds + apple
2- 4 Katori Kaddu ki sabji 1-1.5 Katori
Stir fried veggies 1-2 Katori Rajma curry
Radish and tomato salad

Multigrain Paneer
Vegetable Pulav Paneer veg Burrito
sandwich 1- 1.5 Katori
2- 3 Pc Rice Multigrain wrap 1-2 Pc
Multigrain bread 1- 1.5 Katori Milk + banana +
Combo 6 1- 1.5 katori Soya bean chunks Paneer 1-1.5 Katori
Paneer 1- 2 Katori roasted chana
2- 4 Katori Mix veg raita Bell peppers, onion, 2-4 Katori
Cucumber, tomato 1- 2 Katori
Onion tomato slices lettuce, cucumber
and onion salad

Palak Panner Combo

Missi roti Ka combo
Rajma Salad wrap Palak paneer 1-1.5 Katori
Missi roti 2- 3 Pc 1 Pc
Whole wheat chapati/wrap Phulka 2-3 Pc Sattu drink + pear +
Combo 7 Soya sprouts mix 1- 1.5 Katori 1- 1.5 katori
Rajma Beans sabji 1-2 Katori trail mix of nuts
Beetroot Onion 2- 4 Katori 2- 4 Katori
Purple cabbage, onion, cilantro Tomato Cucumber 1-2 katori
salad
Salad
North Indian - Non Vegetarian

Non-
Breakfast QTY Lunch QTY Dinner QTY Snacking options
Vegetarian

Egg Sandwich
Grilled chicken and pulav Paneer veg Burrito
Whole wheat bread 2-3 Pc 1-1.5 katori
Rice Multigrain wrap 1-2 Pc
Omlette 1-2 Pc 1-2 Katori Makhana + Oranges+
Combo 1 Veggies in Pulav Paneer 1-1.5 Katori
cucumber & tomato 1-2 Katori 1- 1.5 Pc sprouts
Grilled chicken Bell peppers, onion, 2-4 Katori
slices 1-2 Katori 1-2 Katori
cucumber and carrot salad lettuce, cucumber
Pudina Chutney

Paratha Combo
Fish and roti combo Chicken pasta salad
Gobi Paratha 2-3 Pc
1-2 Pc Chapati Roasted chicken 1-2 Pc
curd 1-2 Katori Boiled peanuts+ pear+
Combo 2 1-1.5 Katori Veg khorma Pasta 1-1.5 katori
sprouts, cucumber, 1- 1.5 Pc soaked almonds
2-4 Katori Tawa fried fish Brocolli, carrot, beans 2-4 Katori
tomato, and onion 1-2 Katori
Onion, tomato salad and peas salad
salad

Scrambled egg Chicken salad Roti Palak Dal combo

1-1.5 Katori
toast 1-2 Pc Grilled chicken 1-1.5 pc Spinach-with-dal
2-3 Pc Greek yoghurt +
Combo 3 Whole grain bread 1-2 Katori Tomato,lettuce& cucumber 2-4 Katori Chapati
1-2 Katori walnuts + guava
Scrambled egg 2-4 Katori salad 1-1.5 katori Baingan ka sabji
1-2 katori
Boiled veggies Boiled potato Cucumber Raita

Paratha combo
Chapati and chicken curry Quinoa bowl with egg
Mooli Paratha
1-2 Pc combo 1- 2 katori Quinoa 1-1.5 katori Milk smoothie +
curd
Combo 4 1-1.5 Katori Chicken Curry 2- 3 Pc Egg 2-3 Pc pomegranete + roasted
sprouts, cucumber,
2-4 Katori Chapati 2-4 Katori Cauliflower, carrots, 2-4 Katori chana
tomato, and onion
Stir fried vegetables beans
salad

Tuna veg wraps

Sunny side up Salmon thai noodle bowl
Tuna/ Any fish
Multigrain toast 2-3 Pc Salmon 1-1.5 pc 1-1.5 pc Roasted makhana +
Whole wheat wrap
Combo 5 Egg 2-3 Pc Rice noodles 1-2 Katori 1-2 Pc almond milk + flax
Onion, tomato,
Stir fried 2- 4 Katori Cabbage, spring onions, 2-4 Katori 2-4 Katori seeds
cucumber and bell
vegetables carrots and peas
peppers

Multigrain Paneer Palak Panner Combo

sandwich Rice and fish curry combo Palak paneer 1-1.5 Katori
2- 3 Pc 1-1.5 katori Baked chickpea tikki +
Multigrain bread Brown rice Phulka 2-3 Pc
Combo 6 1- 1.5 katori 1-1.5 pc mixed fruit + soaked
Paneer Fish curry Beans sabji 1-2 Katori
2- 4 Katori 2-4 Katori almonds
Cucumber, tomato Carrot and beans sabji Tomato Cucumber 1-2 katori
and onion salad Salad

Tuna veg wraps

Chicken buddha bowl Egg Noodle bowl
Tuna
1-1.5 Pc Brown rice 1-1.5 katori WHole wheat noodles 1-1.5 katori
Whole wheat wrap Buttermilk + coconut
Combo 7 1-2 Pc Cooked Chicken 1- 2 katori Egg 2-3 Pc
Onion, tomato, flesh + pomegranete
2-4 Katori Cauliflower, beans, peas and 2-4 Katori Spring onions, cabbage 2-4 Katori
cucumber and bell
carrot and carrot
peppers
South Indian
Meal Plan
South Indian - Vegetarian

Vegetarian Breakfast qty Lunch QTY Dinner QTY Snacking options

Traditional Idli South Indian Combo Traditional Uttapam

1-1.5 Katori
sambar 2-3 Pc Rice Mix veg Uttapam 1-2 Pc
1-1.5 Katori Makhana + Oranges+
Combo 1 Idli 1-2 katori Karamani kozhumbu Sambar 1-2 Katori
1-2 Katori sprouts
Sambar 2-4 katori Brinjal Kootu Carrot capsicum 2-4 katori
1-2 katori
Stir fried vegetables Cucumber salad peanut salad

Bisibellebath combo Buddha bowl

Pesarattu combo 1-1.5 Katori
2-3 Pc Rice Blackbean 1-1.5 katori
Pesarattu 1-2 Katori Boiled peanuts+ pear+
Combo 2 1-2 katori Cauliflower palya Brown rice 1- 1.5 katori
Soya curry 1-1.5 katori soaked almonds
2-4 katori Sambar/dal in Bisibellebath Brocolli, spinach, peas 2-4 Katori
Tomato, onion salad 1-2 Katori
Capsicum onion salad and beans

Ragi dosa combo

Chapathi khorma
Ragi dosa 2-3 Pc Red rice Thali
1-1.5 katori combo 2-3 Pc
Rajma curry 1-2 katori Red rice Greek yoghurt +
Combo 3 1-1.5 katori Chapati 2-4 Katori
Spinach kootu 1-2 katori Pappu saaru walnuts + guava
2-4 Katori Veg khorma 1-2 Katori
Capsicum and onion 1-2 katori Ladies finger kura
Curd
salad

Traditional Dosa
South Indian Thali Paneer veg Burrito
sambar 2-3 Pc 1-1.5 katori
Rice Multigrain wrap 1-2 Pc Milk smoothie +
Dosa 1-2 Katori 1-1.5 Katori
Combo 4 Broad beans curry Paneer 1-1.5 Katori pomegranete + roasted
Sambar 0.5-1 Katori 1-2 Katori
Brinjal Kootu Bell peppers, onion, 2-4 Katori chana
coconut chutney 2-4 katori 1-2 Katori
Cucumber salad lettuce, cucumber
Sauteed vegetables

Chapathi Keerai kootu

Neer dosa combo Peas pulav
1-1.5 katori combo 1-1.5 Katori
Neer dosa 2- 3 Katori Rice Roasted makhana +
1- 2 Katori Keerai Kootu 2-3 Pc
Combo 5 Cucumber moong 2-4 Katori Peas in Pulav almond milk + flax
1-1.5 katori Chapati 1-2 Katori
dal kosambri 1- 1.5 katori Channa masala seeds
1-2 Katori Brinjal Porial 1-2 katori
Paneer masala Onion and cucumber salad
Cucumber Raita

Vegetable Pulav
Kerala puttu combo Rice noodle bowl 1- 1.5 Katori
1-2 Pc 1- 1.5 Katori Rice Baked chickpea tikki +
Puttu Rice noodles 1- 1.5 Katori
Combo 6 1- 1.5 Katori 1- 1.5 Katori Soya bean chunks mixed fruit + soaked
Black Chana curry Tofu 1- 2 Katori
2-4 Katori 2- 4 Katori Mix veg raita almonds
Vegetable stew Carrot, beans and peas cooked 1- 2 Katori
Onion tomato slices

Paneer Chapathi
Home made upma
Millet Pulav Combo
combo 1-1.5 Katori 1-1.5 Katori
1-1.5 Katori Millet Paneer masala
Millet upma 1-1.5 katori 2-3 Pc Buttermilk + coconut
Combo 7 1-1.5 katori Tofu bhurji Chapati
Yoghurt 1-2 Katori 1-2 katori flesh + pomegranete
2-4 Katori Veg Khorma Beans porial
Carrot and beans 1-2 Katori 1-2 Katori
Onion and tomato salad Tomato Cucumber
porial
Salad
 South Indian - Non Vegetarian

Non-
Breakfast qty Lunch QTY Dinner QTY Snacking options
Vegetarian

Uttapam Combo Fish and roti combo Puliogare chicken

2-3 Pc
Vegetable uttapam 1-2 Pc Chapati combo 1-1.5 katori
1-2 Katori Apple+ walnut + milk
Combo 1 Egg curry 1-2 Katori Veg khorma Puliogare 1-2 Pc
1- 1.5 Pc smoothie
Carrot and 2-4 Katori Tawa fried fish Grilled chicken 2-4 Katori
1-2 Katori
cucumber salad Onion, tomato salad Veg khorma

Traditional Idli Ragi Mudde combo

Bisibellebath combo
sambar 1-1.5 Katori Ragi mudde
2-3 Pc Rice 1-1.5 pc Pomogranete+ sattu
Idli 1-2 Katori Chicken curry
Combo 2 1-2 katori Cauliflower palya 1-2 Katori drink+ roasted
Sambar 1-1.5 katori Sauteed
2-4 katori Sambar/dal in Bisibellebath 2-4 Katori flaxseeds
Stir fried 1-2 Katori capsicum,tomato&
Capsicum onion salad
vegetables carrot salad

Adai combo
Chapathi khorma
Adai dosa 2-3 Pc Rice and fish curry combo
1-1.5 katori combo 2-3 Pc Banana shake+ peanut
Veg khorma 1-2 Katori Brown rice
Combo 3 1-1.5 pc Chapati 2-4 Katori butter + banana for
boiled egg 2-3 Pc Fish curry
2-4 Katori Veg khorma 1-2 Katori shake
Tomato& capsicum 1-2 Katori Carrot and beans porial
Curd
salad

South Indian Thali

Kerala puttu combo 1-1.5 katori Jowar roti combo
1-2 Pc Rice 1-2 Pc
Puttu 1-1.5 Katori Jowar roti Hummus + apple +
Combo 4 1- 1.5 Katori Broad beans curry 1-2 pc
Black Chana curry 1-2 Katori Grilled fish sunflower seeds
2-4 Katori Brinjal Kootu 2-4 Katori
Vegetable stew 1-2 Katori Carrot and bean curry
Cucumber salad

Paneer Chapathi
Chapati and chicken curry Combo
Appam Combo 1-1.5 Katori
2-3 Pc combo 1- 2 katori Paneer masala
Appam 2-3 Pc Buttermilk + pumpkin
Combo 5 2-4 Katori Chicken Curry 2- 3 Pc Chapati
Veg stew 1-2 katori seeds + apple
2-3 Pc Chapati 2-4 Katori Beans porial
Egg omlette 1-2 Katori
Stir fried vegetables Tomato Cucumber
Salad

Millet Pulav Chicken pasta salad

Pesarattu combo 1-1.5 Katori
2-3 Pc Millet Roasted chicken 1-2 Pc
Pesarattu 1-1.5 katori Milk + banana +
Combo 6 1-2 katori Tofu bhurji Pasta 1-1.5 katori
Soya curry 1-2 Katori roasted chana
2-4 katori Veg Khorma Brocolli, carrot, beans 2-4 Katori
Tomato, onion salad 1-2 Katori
Onion and tomato salad and peas salad

Chapathi Keerai kootu

Chitranna combo Chicken salad
combo 1-1.5 Katori
Lemon rice 1-1.5 katori Grilled chicken 1-1.5 pc
Keerai Kootu 2-3 Pc Sattu drink + pear +
Combo 7 Scrambled egg 1-2 Katori Tomato,lettuce& cucumber 2-4 Katori
Chapati 1-2 Katori trail mix of nuts
Stir fried 2-4 Katori salad 1-1.5 katori
Brinjal Porial 1-2 katori
vegetables Boiled potato
Cucumber Raita
Guidelines

Pre Workout
Simple carbohydrates will be the best source of energy as a pre-workout meal since they
are digested easily and can give good amounts of energy right before the activity.Hence
food sources such as apples, bananas or simple fruits or nuts and seeds can be taken 30-60
minutes before the event.

Post-workout
Post workout meals consist basically of Proteins however a combination of proteins and
carbohydrates are proven to aid better recovery.Hence a balanced diet dominating with
amino acids and micro-nutrients can be the best post-workout meal such as sprouts salad,
fruits and nut smoothie etc.,

Portion sizes
The portion sizes in the meal plan are mentioned in ranges. Example 1-2 Katori. This actually
means 1 katori is the bare minimum of the food portion that you should have and 2 is the
maximum you can take if you dont feel full.