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Sample Diet Plan
Date 03/05/11/12/21  Author Maulishree Jhawer  Hits 3361  Language Global

Sample Diet Plan from Infrosoft Health which is more suitable for common man.


NOTE:
* K- Katori /Bowl-200 ml,    1 Cup/glass – 200 ml
Total Oil permissible / day – 3 tsp / day
Total sugar permissible- 2tsp/day 

 

Meal Type / Time

Menu

Morning

 

Before exercise

2 almonds+ 2 walnuts 
Flaxseed roasted and powdered – 2 tbsp

[Gradually increase the quantity of flaxseed in your diet upto 2 tbsp/day]

Fruit- 1 (any medium sized fruit or heap bowl of  papaya, watermelon etc) + Skimmed Milk- 1 glass 
OR
Brown Bread Egg white Sandwich -2 slice (with 3 egg whites)

 

Jogging 35-40 minutes with weight training on alternate days

Breakfast

 

 

Brown Bread Egg white Sandwich -2 slice (with 3 egg whites)
OR
Musselli- 2 tbsp +Skimmed Milk- ½  glass
 OR
Vegetable Upma -1 K + Skimmed Milk – ½  glass
OR
Poha with sprouts- 1 K Skimmed Milk – ½  glass

Pre Lunch

Fruit- 1 (any medium sized fruit or heap bowl of  papaya, watermelon etc)
OR
Chicken Soup- 1 bowl (home made with no corn flour, cheese, butter)

Lunch

Chapatti- 4 (no oil or Ghee) (with soya added )+ Sprouts or Dal- 1 K + Green Vegetable- 1 K + Assorted Vegetable Salad – 1 K + Curd- 1 K
OR
Chapatti- 4 (no oil or Ghee) (with soya and bran added ) + chicken 2-3 pcs + Vegetable- 1 K + Assorted Vegetable Salad – 1 K + Curd- 1 K
OR
Chapatti- 2 (no oil or Ghee) (with soya and bran added ) + Brown Rice – 1  KSprouts or Dal- 1 K + Vegetable- 1 K + Assorted Vegetable Salad – 1 K +Curd- 1K

Evening snack

 

Tea- 1 cup ( ½ cup milk+ 1 tsp sugar) + Chana Chat – 1 K 
OR
Tea- 1 cup ( ½ cup milk+ 1 tsp sugar) + Soya Biscuits- 2-3
OR
Tea- 1 cup ( ½ cup milk+ 1 tsp sugar) + Sprout Salad- 1 K

Mid Evening

Fruit- 1 (any medium sized fruit or heap bowl of  papaya, watermelon etc)+Buttermilk- 1 glass

Dinner

Chapatti- 3 (no oil or Ghee) (with soya and bran added ) + chicken 2-3 pcs + Vegetable- 1 K + Assorted Vegetable Salad – 1 K + Curd- 1 K
OR
Chapatti- 3 (no oil or Ghee) (with soya added )+ Sprouts or Dal- 1 K + Vegetable- 1 K + Assorted Vegetable Salad – 1 K + Curd- 1 K
OR
Chapatti- 3 (no oil or Ghee) (with soya added )+ Kadhi with vegetables – 1 ½ K + Sprouts dry- 1 K + Assorted Vegetable Salad –    1 K

Bed Time

Milk – 1 glass+Fruit-1

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