| Time | Typical | Modified |
|---|---|---|
| Calories : 3127 Carbohydrate : 445 grams (56%) Protein : 141 grams (18%) Fat : 87 grams (25%) |
Calories : 1852 Carbohydrate : 270 grams (58%) Protein : 98 grams (21%) Fat : 39 grams (19%) | |
| Breakfast (7:30 AM) |
1 cup tea with whole milk and
sugar 1 cup farsan (puffed rice) upama |
1 cup tea with skim milk (or 1% fat milk) and with no sugar (preferable). 2 slices of whole wheat roti/ bread toast. 2 table spoon of chutney 2 tsp margarine |
| Snack (10:30 AM) |
3 graham crackers | |
| Lunch (12:00 noon) |
3 cups of cooked rice 2 oz of meat or fish 1 cup of dhal 1 cup of stir-fried vegetables 2 table spoon of tomato/dhania chutney ghee, pickles |
1 ½ cups of cooked brown rice ½ cup of dhal 1 cup of stir-fried vegetables 2 oz of fish (low fat) or meat (white, lean) 1 cup low fat yogurt 2 table spoon of tomato or dhania chutney (fresh) |
| Afternoon tea
and snacks (3:30 PM) |
2 cups of Mudhi (puffed rice) and mixture (fried nuts and legumes) | 1 fresh fruit |
| Dinner (7:00 PM) |
3 cups of cooked rice 1 cup of dhal 3 oz of meat or fish 1 cup of stir-fried vegetables 1 cup of curry (mixed vegetable and chickpeas). pickles |
½ cup cooked brown rice 1 roti 1 cup stir-fried vegetables 2 oz of chicken or fish 1 cup raw salad |
| Snack (9:00 PM) |
1 cup of skim milk |
| Time | Typical | Modified |
|---|---|---|
| Total Calories : 3585 CHO : 525 gm (59%) Protein : 128 gm (14%) Fat : 107 gm (27%) |
Total Calories : 1905 CHO : 269 gm (55%) Protein : 88 gm (18%) Fat : 58 gm (27%) | |
| Breakfast (7:30 AM) |
1 cup coffee with whole milk 3 Idlis or 1plate of Upuma 2 tbsp. of coconut chutney |
1 cup of coffee with ½ cup fat free or 1%
milk 2 Slices of whole wheat or multi grain toast 2 tsp. of Margarine OR 2 small Idlis OR 1 cup of cracked wheat upuma with 2 Tbsp. of tomato /veg or dhal chutney |
| Snack (10:30 AM) |
None | 1 Fresh fruit (a small apple) 8 oz. diluted buttermilk (½ cup lowfat yogurt and ½ cup water) |
| Lunch (12:00 noon) |
3 cups of White rice 1 cup Sambhar 1 cup Rasam 1 cup green plantain curry 1 cup mixed veg. koottu 1 cup curds/whole milk yogurt 1 or 2 fried papadums or potato chips 2 tsp ghee, Pickles |
1 ½ cups of Brown rice OR 2 small rotis with ½ cup of brown rice 1 cup Sambhar or dhal 1 Cup Rasam 1 cup green beans curry Shredded Carrot Salad with lemon juice ½ cup fat free yogurt 1 small roasted pappad/appalam 2 tsp oil in cooking |
| Afternoon tea
and snacks (3:30 PM) |
2 murukkus/chaklis (pretzel like fried) Coffee with whole milk |
½ cup dry cereal mix (made with puffed
rice, puffed wheat and ~6 peanuts or ~4
cashews) 1 Cup coffee with fat free milk |
| Dinner (7:00 PM) |
3 cups of cooked white rice 3 oz. of fish, chicken, or lamb (Non vegetarians) 1 cup sambhar or dhal based vegetables 1 cup fried vegetables such as Potato or Bhendi 1 cup whole milk yogurt Pickles/pappads etc |
1 cup cooked brown rice or cracked
wheat 3 oz fish or white meat chicken (Non vegetarians) OR 1 cup whole gram dhal or chick peas sundal 1 cup spinach curry (dry or wet) 1 cup Raita with grated cucumber (½ cup low fat yogurt and ½ cup cucumber) 2 tsp oil in cooking |
| Snack (9:00 PM) |
1 fresh fruit 1 cup ice cream |
1 Kiwi or small orange 4 walnuts or 12 peanuts |
| Time | Typical | Modified |
|---|---|---|
| Calories : 3402 Carbohydrate : 462 grams (54%) Protein : 114 grams (13%) Fat : 130 grams (33%) |
Calories : 2048 Carbohydrate : 326 grams (64%) Protein : 102 grams (19%) Fat : 40 grams (17%) | |
| Breakfast (8:30 AM) |
1 cup chaha (tea) with whole milk and
sugar. 1 bowl pohe. 1 banana |
1 cup chaha made out of skimmed
milk and sweetener. 1 cup of pohe. 1 apple. |
| Lunch (12:30 noon) |
2 cups white rice 2 chappatis with oil or ghee 1 cup umpti (toor dal with jaggery and tamarind) ½ cup batata chi bhaji (Potato curry). ¼ cup cucumber koshimbir (salad) with peanut powder and phodni. 1 cup yogurt or buttermilk. |
½ cup brown rice 2 phulkas without oil or ghee 1 cup varan (toor dal without jaggery). ½ cup string beans bhaji or 1 cup methi chi bhaji (fenugreek curry). ¼ cup cucumber koshimbir without peanut powder or phodni. ½ cup non-fat yogurt or buttermilk. |
| Afternoon tea
and snacks (4:00 PM) |
1 cup chaha (tea) with whole milk and sugar. | 1 cup chaha made out of skimmed
milk and sweetener. 2 whole wheat crackers. ½ cup watermelon. |
| Dinner (8:00 PM) |
1 cup white rice. 2 chappatis with oil or ghee. 1 cup mooga chi usal (mung dal) with fresh grated cocunut. 1 serving of fried fish. 1 cup kokum kadi (kokum fruit in coconut milk) |
½ cup brown rice. 2 phulkas without oil or ghee. 1 cup mooga chi usal (mung dal) without coconut. 1 serving barbecued fish (with very little oil). 1 cup kokum juice without coconut milk or ¼ cup kokum kadi with coconut milk. |
| Time | Typical | Modified |
|---|---|---|
| Calories : 4244 Carbohydrate : 606 grams (57%) Protein : 99 grams (9%) Fat : 161 grams (35%) |
Calories : 1531 Carbohydrate : 247 grams (65%) Protein : 70 grams (18%) Fat : 37 grams (22%) | |
| Breakfast (7:30 AM) |
1 cup Chai (Tea) with whole milk
4 tsp regular sugar 2 –3 Theplas |
1 cup Chai with 1% milk 1 package – no calorie sweetner 1 Thepla or 2 plain Khakhras ¾ cup 1% Milk 1 cup Water |
| Snack (10:30 AM) |
30 Salted Peanuts | 10 unsalted roasted peanuts 1 cup Water |
| Lunch (12:00 noon) |
4 Rotlis with 4 teaspoons ½ cup Toor Dal with sugar 1 cup Black eye peas with sugar 1 cup Bhat (rice) ¼ cup Yam ¼ cup Dahi (yogurt) 1 cup regular soda 1 tsp vegetable oil in cooking |
½ cup Salad with lemon and vinegar 1 Sooki Rotli – no ghee ½ cup Toor Dhal no sugar ¼ cup Black eye peas no sugar ¼ cup Bhinda nu Shak (Okra veg.) ¼ cup Bhat (cooked rice) ½ cup Dahi (1% milk) 1 small apple 1 cup Water ½ tsp olive oil in cooking |
| Afternoon tea
and snacks (3:30 PM) |
1-2 cup Chai with 1 oz whole milk 4 tsp regular sugar 1 cup Fried Chevda 1 ½” x 1 ½” Mohanthal (sweet) |
1 cup Chai with 1oz 1% milk 1 pkg – no calorie sweetener ¾ cup homemade high fiber high protein or high fiber cereal Chevda 1 cup Water |
| Dinner (7:00 PM) |
1 Fried Papad 3 Parathas with 6 tsp oil 1 cup Batata nu shak (Potato veg.) 1 cup Chhash (Buttermilk) 2 1” Mug-ni dal ni Kachori with Amali-ni chutney 2 Tbsp Chhunda (mango pickle) |
½ cup Salad with Balsamic vinegar 1 Paratha with ½ tsp oil– use non-Stick pan. ½ cup Palak with 1% lowfat Paneer or Extra firm silken Tofu ½ cup 1% Dahi (yogurt) 1 medium Orange 1 cup Water |
| Snack (9:00 PM) |
6 Khajur (Dried Dates) 1 oz bag Potato chips 1 cup water |
3 Khajur (Dried Dates) 6 Almonds 1 cup Water |
| Meal/Time | Meal Plan Number of Food Choices Group | Menu Ideas for the Vegetarian Indian | Menu Ideas for the Non-Vegetarian Indian |
|---|---|---|---|
| Breakfast 8am | 1-2 Protein as desired Vegetables 1 Starch as desired Fat |
1 cup paneer jalfrezi with 1 cup bell peppers, onions, 1 roti or chapati | 1 egg omelet 1 cup non
starchy vegetables 1 roti or chapati |
| Snack 11 am | 1 Protein 1 Starch as desired Vegetables as desired Fat |
1oz soy nuts ½ cup moong beans sprout |
1 oz string cheese ¾ oz whole wheat crackers |
| Lunch 1pm | 3-4 Protein as desired Vegetables 2 Starch 1 Milk as desired Fat |
1 cup of tofu curry 1 cup spinach sabji 2 rotis or chapati ¾ cup non fat yogurt/curd |
1 cup chicken curry 1 cup okra sabji 2 rotis or chapati 1 cup non fat milk |
| Snack 4pm | 1 Protein 1 Starch 1 Fruit As desired Fat |
1oz mixed nuts 1 ½ cup puffed rice 1 small mango |
20 small peanuts 1 cup poha (rice flakes) 1 small pear |
| Dinner 7pm | 3-4 Protein as desired Vegetables 3 Starch as desired Fat |
1 cup ground soy curry 1 cup cabbage sabji 2 rotis or chapati + ½ cup dhal |
1 cup mutton curry 1 cup cauliflower sabji 3 rotis or chapati |
| Snack 10pm | 1 Milk 1 Fruit or Starch 1 Protein |
1 cup non fat milk 1 small apple or 6 saltine crackers 1Tbsp peanut/almond butter |
1 cup plain lassi (no sugar
added) 1 ¼ cup strawberries or ¾ oz pretzels ¼ cup cottage cheese |