MEAL

MENU

INGREDIENTS

QTY

PROTEINS      (GM)

CAL
(Kcal)

CHO
(gm)

Fats
(gm)

Na+
(mg)

Morning

Nimbu Pani

½ medium Nimbu

45gm

0.45

25.6

4.99

0.40

-

Breakfast

Bread
(whole wheat) (small)
Or
Sugi Upma Or
2 Idli
Corn Flakes Or
Dalda
Milk (skimmed)

Bread

Corn Flakes
Milk
(skimmed)
Sugar

30 gm
(2slices)

30gm
200ml
(1 cup) 10gm
(1 tsfl )

2.64

1.41
5

0.001

73.5

103
58

39.8

14.7

19.86
9.2

9.94

0.42

1.08 0.2

-

6

4.77
-

-

9.51

299

58.69

2.1

10.77

Mid-morning

Jamun
Or
Melon
Or Watermelon

Jamun
Or
Melon
Or
Watermelon

50(10big)

271
(1/4 medium) 175
(1/4 small)

0.35

31

7

0.35

13.1

0.35

31

7

0.35

13.1

Lunch

Curd
Green gram whole
Or
Arahar
Or
Rajma
Rice

Chappati

Bringal Burtha

Salad

Curd
Green gram
whole
Onion
Tomato
Oil

Rice

Flour

Bringal
Onion
Tomato

(1 Katori )
Oil
Tomato
Onion
Cucumber Capsicum

100gm
30gm
(1 serving) 30gm
30gm
5gm

30gm

(1 serving)

60 gm
(3 medium Chapatis )

60gm
30gm
60gm

5gm
30gm
30gm 25 (1 No.) 25gm

3.1
7.2

0.54
0.27
-

2.04

7.26

0.84
0.54
0.54

-
0.27
0.54
0.1
0.325

0.60 100.2

17.7
6
45

103.5

204.6

14.4 17.7
12

45
6
17.7
6.5
6

3.0 17.0

3.78
1.08
-

23.4

41.64

2.4 3.78 2.16

-
1.08 3.78 0.625 1.075

0.4 0.39

0.03 0.06
5

0.15

1.02

0.18 0.03 0.12

5
0.06
0.03 0.025 0.075

32
8.4

1.2 3.87
-

-

12

1.8 1.2 7.74

-
3.87 1.2 2.55
-

23.5

662.3

104.8

16.17

15.8

Tea

Tea
Marie Biscuit
Or
Fruit Chat
Or
Sandwitch

Milk
Sugar
Marie
Biscuit

50ml 10gm 50gm

1.25
0.01
3.2

14.5 39.8 225

2.3 9.94 35.9

0.05
-
7.6

-
-
37

4.46

279.3

48.1

7.65

37

Dinner

Stewed fish/ Stewed chicken
(1-2 small Pcs ) Stewed Vegetable

Paneer
Dal Soup

Chappati

Stewed fish

Stewed
Capsicum

Paneer
Bengal grain
(clear soup)

Flour

50gm

100gm
(1 katori )

25gm 30gm

60gm
(3
chapp .)

10.7

1.3

4.5
5.13

7.26

43

24

66
108

204.6

-

4.3

0.3 18.27

41.64

-

0.3

5.5 1.59

1.02

-

-

50 11.19

12

28.89

445.6

64.5

8.41

73.19

Before Sleeping

Skimmed milk

Skimmed
Milk
Sugar

250ml
(1 glass) 10gm
(1 teaspoon)

6.25

0.01

72.5

39.8

11.5

9.94

0.25

-

-

-

6.26

112.3

21.4

0.25

-

Total
MRDA

Balance

72.97

5.97

1829.5

304.5

35

149.8

72.97

1800-2000

Table salt can be added if sodium is not restricted.
Don't put ghee in tadka.
Can have egg white, avoid egg yolk.
Mix Besan and atta for chappaties (in equal proportions)