2000 CALORIES

Morning(Papaya) Papita 100g

Breakfast 1 egg bhurjee and 1.5 non fried whole grain flour paratha or methi thepla (use mixed grains flour and besan for dough)

3 phulkas /3 whole grain small slices of bread or 2 pav

Lapsi 3 tablespoon in 1 cup milk or

Muthiya (dumplings), using mixed flours or unpolished rice 4 small tablespoon with corriander mint chutney 1 tablespoon or

1/2 cupful of chana sabji, or 30g paneer and 1 non fried whole grain flour paneer paratha/3 whole grain small slices of bread paneer or ½ cup sprouted moong sandwich or

3 thin pancakes (use 1 egg and 3 tablespoons whole wheat or millet flour) or

3 Sanna (fluffy bread made with unpolished rice flour) or

2 small dhebra (multigrain flour, spinach or methi leaves and curd); total 1.5 tsp oil

Midmeal1 cup vegetable soup or

Thin chaas (1/4th cup dahi), buttermilk without sugar or

1 glass coconut water

Lunch 3 multigrain/jowar/bajra/nachni roti 6" diameter/2 whole grain pav

3/4th cup bhendi or bhinda ki sabji (ladyfinger) vegetable or 1 cup kohlu/lal bhopla (red pumpkin vegetable)

1 egg curry or 1 - 4" inch slice of fish curry (Mackerel reacheado) or 1 big cup dal palak, medium thick moong dal with 1/4th cup palak or 1 cup paneer matar masala (paneer green peas curry) or 1/4th cup dahi (curd) and 1 tablespoon besan (chickpeas flour), dahi ni kadhi (total 2 teaspoon oil)

DIET WEST ZONE - NON VEG

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DIET SOUTH ZONE - NON VEG

Evening snack Tea 1 cup, 50ml milk, no sugar

6 nos dhoklas (steamed savoury made with chickpea/ besan flour) with red chutney, 1 teaspoon oil

Fruit Apple (seb) or bel fruit, 1 small, 100g

Dinner 2 mixed flour roti 6” diameter or 2 small cups single pounded/brown or red rice/2 tandadachi bhakri thin 6” diameter (rice flour flat bread)

1 cup guar sing (cluster beans vegetable) or 1 cup Tere (elephants ears vegetable) or tambdi bhaji (green amaranth vegetable)

100g chicken cafreal or 1 cup tomato gravy with 30 gms low fat paneer or 1 cup dal, or Khekri dal using 1 cup dal and 50g kantola; 2 teaspoon oil

Bedtime150ml (turmeric milk) haldiwala doodh

Disclaimer: The diet plan provided is a sample plan which is solely intended to provide assistance to you in your personal healthy eating efforts. The information is not intended as a substitute for consultation, evaluation or treatment by a medical professional and/or registered dietitian or nutritionist. The diet plans and guidelines are not intended to be, and should not be construed as a substitute for medical advice nor can they be represented as a guarantee of improvement of specific conditions, blood sugar control or weight loss.

2000 CALORIES

DIET WEST- NON VEG | Size: A4 | Back

BETTER HEALTH, OUR MISSION

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IND

AC

IN18

4792

07

Dec

201

8