|
Breakfast
|
Mid-morning snack
|
Lunch
|
Evening snack
|
Dinner
|
Monday
|
1 serving of oats porridge with a handful of mixed nuts and seeds
|
1 small bowl of yogurt
|
2 whole-grain rotis, 1 cup of mixed vegetable curry, and ½ cup of brown rice
|
1 small bowl of roasted chana
|
Grilled chicken or fish (100g), 1 cup of sautéed vegetables and ½ cup of salad with quinoa
|
Tuesday
|
1 serving of vegetable poha with added veggies
|
Handful of mixed nuts (about 20g)
|
2 methi (fenugreek) rotis, 1 cup of paneer (cottage cheese) curry, and a small bowl of salad
|
1 small bowl of fruit chaat
|
1 serving of lentil soup, 2 whole-grain rotis, and 1 cup of mixed vegetable stir-fry
|
Wednesday
|
2 scrambled egg whites with 2 slices of whole-grain toast
|
Cucumbers and carrots with 2 tablespoons of hummus
|
A cup of brown rice, a cup of palak (spinach) curry, and a small bowl of curd
|
1 small bowl of roasted makhana
|
Tofu (150g) and stir-fried vegetables with ½ cup of quinoa
|
Thursday
|
2 ragi (finger millet) dosas with a side of coconut chutney
|
1 medium-sized apple
|
2 whole-grain rotis, a small bowl of cucumber salad and 1 cup of chana masala (chickpea curry)
|
3-4 whole-grain crackers with 1 small bowl of low-fat cheese
|
Grilled fish (100g), 1 cup of sautéed veggies, and ½ cup of brown rice
|
Friday
|
1 serving of multigrain upma with added vegetables
|
Handful of almonds (about 20g)
|
1 cup of quinoa pulao with a small bowl of mixed vegetable raita
|
1 small bowl of sprouts chaat
|
1 serving of lentil soup, 2 whole-grain rotis, and a side of salad
|
Saturday
|
2 slices of whole-grain toast with ½ avocado and 1 poached egg
|
1 small bowl of Greek yogurt with 1 tablespoon of flaxseeds
|
2 whole-grain rotis, 1 cup of mixed vegetable curry, and a small bowl of curd
|
Handful of roasted peanuts (about 20g)
|
Tofu (150g) and broccoli stir-fry, ½ cup of quinoa salad
|
Sunday
|
2-egg vegetable omelette with 2 slices of whole-grain toast
|
Small bowl of cottage cheese (paneer) cubes and cherry tomatoes
|
2 whole-grain rotis, a small bowl of cucumber salad and 1 cup of mushroom curry
|
Carrots with 2 tablespoons of hummus
|
Grilled chicken (100g), 1 cup of sautéed spinach, and ½ cup of brown rice
|