This is a sample diet chart, always try to follow a personalised diet plan from your Nutritionist.
A personalised diet plan takes into account an individual's unique nutritional needs, goals, preferences, and health conditions. Tailored approach can help individuals achieve their desired outcomes, such as weight loss, improved energy levels, or better management of chronic conditions like diabetes or heart disease. On the other hand, a general diet plan may not be suitable for everyone, as it fails to consider individual differences in metabolism, lifestyle, and food preferences. Therefore, a customised diet plan can provide more effective and sustainable results, as it is tailored to meet an individual's specific needs and requirements.
Breakfast:
1 small bowl of vegetable dalia (cracked wheat porridge) made with vegetables, lentils, and minimal oil
1 small cucumber
Lunch:
1 small bowl of mixed vegetable curry (made with non-starchy vegetables like spinach, cauliflower, and bell peppers) with minimal oil
1 small bowl of brown rice
1 small bowl of cucumber salad with yogurt dressing (made with low-fat yogurt)
Dinner:
2 small-sized grilled fish fillets (such as salmon or mackerel)
1 small bowl of sautéed green banana with minimal oil
1 small bowl of boiled quinoa
Snack:
1 small orange
1/4 cup of roasted unsalted peanuts
Breakfast:
2 egg omelette with vegetables (spinach, tomatoes, and onions) cooked with minimal oil
1 small bowl of sprouts salad (made with mung bean sprouts, onions, tomatoes, and lemon juice)
Lunch:
1 small bowl of vegetable curry (made with non-starchy vegetables like bottle gourd, okra, and eggplant) with minimal oil
1 small bowl of whole wheat roti (Indian bread)
1 small bowl of cucumber raita (made with low-fat yogurt)
Dinner:
1 small bowl of grilled chicken breast (marinated with Indian spices)
1 small bowl of mixed vegetable stir-fry (made with non-starchy vegetables like cabbage, carrots, and beans) with minimal oil
1 small bowl of brown rice
Snack:
1 small apple
1/4 cup of roasted unsalted almonds
Breakfast:
1 small bowl of vegetable upma (made with semolina, vegetables, and minimal oil)
1 small bowl of coconut chutney (made with grated coconut, roasted Bengal gram, and minimal oil)
Lunch:
1 small bowl of paneer tikka (grilled cottage cheese cubes marinated with Indian spices)
1 small bowl of mixed vegetable curry (made with non-starchy vegetables like cauliflower, carrots, and peas) with minimal oil
1 small bowl of whole wheat roti
Dinner:
1 small bowl of lentil soup (made with lentils, vegetables, and minimal oil)
1 small bowl of mixed vegetable salad (made with cucumber, carrots, tomatoes, and lemon juice)
Snack:
1 small bowl of low-fat yogurt
1 small bowl of mixed fruit salad (made with seasonal fruits)
Breakfast:
2 small whole wheat parathas stuffed with lightly spiced mashed paneer (cottage cheese) and spinach
1 small bowl of low-fat plain yogurt
Lunch:
1 small bowl of mixed vegetable curry (made with non-starchy vegetables like bottle gourd, okra, and eggplant) with minimal oil
1 small bowl of brown rice
1 small bowl of cucumber raita (made with low-fat yogurt)
Dinner:
1 small bowl of tandoori chicken (grilled chicken marinated with Indian spices and yogurt)
1 small bowl of mixed vegetable stir-fry (made with non-starchy vegetables like bell peppers, beans, and carrots) with minimal oil
1 small bowl of boiled quinoa
Snack:
1 small apple
1/4 cup of roasted unsalted almonds
Breakfast:
1 small bowl of vegetable poha (beaten rice flakes cooked with vegetables, peanuts, and minimal oil)
1 small orange
Lunch:
1 small bowl of chicken curry (made with lean chicken pieces, tomatoes, and minimal oil)
1 small bowl of brown rice
1 small bowl of cucumber raita (made with low-fat yogurt)
Dinner:
1 small bowl of grilled fish fillets (such as tilapia or basa)
1 small bowl of mixed vegetable stir-fry (made with non-starchy vegetables like bottle gourd, beans, and carrots) with minimal oil
1 small bowl of boiled quinoa
Snack:
1 small bowl of roasted chickpeas
1 small apple
Breakfast:
2 small dosas made with brown rice and lentils, served with tomato chutney and sambar (lentil soup with vegetables)
1 small bowl of low-fat plain yogurt
Lunch:
1 small bowl of spinach dal (lentil soup with spinach) with brown rice
1 small bowl of mixed vegetable stir-fry (made with non-starchy vegetables like beans, carrots, and cabbage) with minimal oil
Dinner:
1 small bowl of vegetable stew (made with coconut milk, mixed vegetables, and Indian spices) with brown rice
1 small bowl of cucumber raita (made with low-fat yogurt)
Snack:
1 small apple
1/4 cup of roasted unsalted peanuts
Breakfast:
2 small idlis (steamed rice and lentil cakes) with coconut chutney and sambar
1 small bowl of low-fat plain yogurt
Lunch:
1 small bowl of mixed vegetable curry (made with non-starchy vegetables like bottle gourd, okra, and eggplant) with minimal oil
1 small bowl of brown rice
1 small bowl of cucumber salad with yogurt dressing (made with low-fat yogurt)
Dinner:
1 small bowl of grilled fish fillets (such as tilapia or basa) with Indian spices
1 small bowl of mixed vegetable stir-fry (made with non-starchy vegetables like beans, carrots, and cabbage) with minimal oil
1 small bowl of boiled quinoa
Snack:
1 small bowl of roasted unsalted almonds
1 small orange
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