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  • Vegetarian Vegetarian: Diet Chart Diet Chart

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    gauravbimtech
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    This document provides a weekly vegetarian diet chart and meal plan designed by Dr. Ruchita Chandra. It includes details of the daily meals, snacks, and calorie breakdown for each item for a total of 2400 calories per day. The chart also lists dos and don'ts for lifestyle choices like exercising daily and avoiding processed foods. Common calorie contents of various foods are provided at the end for reference.

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    Diet Chart

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    This document provides a weekly vegetarian diet chart and meal plan designed by Dr. Ruchita Chandra. It includes details of the daily meals, snacks, and calorie breakdown for each item for a total of 2400 calories per day. The chart also lists dos and don'ts for lifestyle choices like exercising daily and avoiding processed foods. Common calorie contents of various foods are provided at the end for reference.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    29 views12 pages

    Vegetarian Vegetarian: Diet Chart Diet Chart

    Uploaded by

    gauravbimtech
    This document provides a weekly vegetarian diet chart and meal plan designed by Dr. Ruchita Chandra. It includes details of the daily meals, snacks, and calorie breakdown for each item for a total of 2400 calories per day. The chart also lists dos and don'ts for lifestyle choices like exercising daily and avoiding processed foods. Common calorie contents of various foods are provided at the end for reference.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 12

    Designed By

    Dr. Ruchita Chandra


    Diploma in Nutrition, ND, Cosmetologist(Australia)

    Veg eta ria n


    diet cha rt

    Gaurav
    User Id : 255315
    Date of Purchase: May 08 2017

    Tabl e of Content

    Monday

    Tuesday

    Wednesday

    Thursday
    Friday

    Saturday

    Sunday

    1 . M O N D A Y 2400 Calories, 63 protein, 24 fat

    early morning 165 Calories

    Milk 1tsp sugar 2 Marie Biscuits

    breakfast 225 Calories, 7 protein, 2 fat

    Idli (2 pc )with coconut chutney

    mid morning, 11 AM 110 Calories

    Fruit banana(1)

    lunch, 12.30 PM 725 Calories, 19 protein, 10 fat

    Phulka 3 / Rice (1B) Veg cabbage (1B) Dal (1B)


    Salad (1B) Curd (1B)

    evening, 4.30 PM 175 Calories, 5 protein

    Milk / juice 2 marie biscuits


    late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat

    Cheese sandwhich

    dinner, 7.30 PM 600 Calories, 13 protein, 8 fat

    Phulka (2) Rice (1B) Lauki Veg (1B) Dal (1B)


    Salad (1B)

    bed time 225 Calories, 8 protein

    Skimmed Milk no sugar(1 glass) 2 dates

    2 . T U E S D A Y 2400 Calories, 63 protein, 24 fat

    early morning 165 Calories

    Milk 1tsp sugar 2 Marie Biscuits

    breakfast 225 Calories, 7 protein, 2 fat

    Oats Milk honey 1tsp

    mid morning, 11 AM 110 Calories

    Fruit pineapple (4 pc)

    lunch, 12.30 PM 725 Calories, 19 protein, 10 fat

    Phulka 3 / Rice (1B) Veg peas (1B) Dal (1B)


    Salad (1B) Curd (1B)
    evening, 4.30 PM 175 Calories, 5 protein

    Milk / juice 2 marie biscuits

    late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat

    Suji halwa

    dinner, 7.30 PM 600 Calories, 13 protein, 8 fat

    Phulka (2) Rice (1B) Dal (1B) Lauki veg (1B)


    Salad (1B)

    bed time 225 Calories, 8 protein

    Skimmed Milk no sugar(1 glass) 2 dates

    3 . W E D N E S D A Y 2400 Calories, 63 protein, 24 fat

    early morning 165 Calories

    Milk 1tsp sugar 2 Marie Biscuits

    breakfast 225 Calories, 7 protein, 2 fat

    medu (2 pc )with coconut chutney

    mid morning, 11 AM 110 Calories

    Fruit chikoo (3)


    lunch, 12.30 PM 725 Calories, 19 protein, 10 fat

    Phulka 3 / Rice (1B) Veg methi (1B) Dal (1B)


    Salad (1B) Curd (1B)

    evening, 4.30 PM 175 Calories, 5 protein

    Milk / juice 2 marie biscuits

    late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat

    Cheese sandwhich

    dinner, 7.30 PM 600 Calories, 13 protein, 8 fat

    Phulka (2) Lauki Veg (1B) Rice (1B) Dal (1B)


    Salad (1B)

    bed time 225 Calories, 8 protein

    Skimmed Milk no sugar(1 glass) 2 dates

    4 . T H U R S D A Y 2400 Calories, 63 protein, 24 fat

    early morning 165 Calories

    Milk 1tsp sugar 2 Marie Biscuits

    breakfast 225 Calories, 7 protein, 2 fat


    1 Bowl Poha / Dosa 3 Milk honey 1tsp

    mid morning, 11 AM 110 Calories

    Fruit mango (1)

    lunch, 12.30 PM 725 Calories, 19 protein, 10 fat

    Phulka 3 / Rice (1B) Veg bhindi (1B) Dal (1B)


    Salad (1B) Curd (1B)

    evening, 4.30 PM 175 Calories, 5 protein

    Milk / juice 2 marie biscuits

    late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat

    Suji halwa

    dinner, 7.30 PM 600 Calories, 13 protein, 8 fat

    Phulka (2nos) Turai Veg (1B) Dal (1B) Salad (1B)

    bed time 225 Calories, 8 protein

    Skimmed Milk no sugar(1 glass) 2 dates

    5 . F R I D A Y 2400 Calories, 63 protein, 24 fat

    early morning 165 Calories


    Milk 1tsp sugar 2 Marie Biscuits

    breakfast 225 Calories, 7 protein, 2 fat

    Uttapam (3 pc) with coconut chutney

    mid morning, 11 AM 110 Calories

    Fruit banana (1)

    lunch, 12.30 PM 725 Calories, 19 protein, 10 fat

    Phulka 3 / Rice (1B) Veg paneer (1B) Dal (1B)


    Salad(1B) Curd (1B)

    evening, 4.30 PM 175 Calories, 5 protein

    Milk / juice 2 marie biscuits

    late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat

    Cheese sandwhich

    dinner, 7.30 PM 600 Calories, 13 protein, 8 fat

    Phulka (2nos) Lauki Veg (1B) Rice (1B) Dal (1B)


    Salad (1B)

    bed time 225 Calories, 8 protein

    Skimmed Milk no sugar(1 glass) 2 dates


    6 . S A T U R D A Y 2400 Calories, 63 protein, 24 fat

    early morning 165 Calories

    Milk 1tsp sugar 2 Marie Biscuits

    breakfast 225 Calories, 7 protein, 2 fat

    Oats Milk honey 1tsp

    mid morning, 11 AM 110 Calories

    Fruit pineapple (4 pc)

    lunch, 12.30 PM 725 Calories, 19 protein, 10 fat

    Phulka 3 / Rice (1B) Veg lauki (1B) Dal (1B)


    Salad(1B) Curd (1B)

    evening, 4.30 PM 175 Calories, 5 protein

    Milk / juice 2 marie biscuits

    late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat

    Suji halwa

    dinner, 7.30 PM 600 Calories, 13 protein, 8 fat

    Phulka (2nos) Lauki Veg (1B) Rice (1B) Dal (1B)


    Salad (1B)
    bed time 225 Calories, 8 protein

    Skimmed Milk no sugar(1 glass) 2 dates

    7 . S U N D A Y 2400 Calories, 63 protein, 24 fat

    early morning 165 Calories

    Milk 1tsp sugar 2 Marie Biscuits

    breakfast 225 Calories, 7 protein, 2 fat

    Idli (2 pc) with coconut chutney

    mid morning, 11 AM 110 Calories

    Fruit banana (1)

    lunch, 12.30 PM 725 Calories, 19 protein, 10 fat

    Phulka 3 / Rice (1B) Veg palak (1B) Dal (1B)


    Salad(1B) Curd (1B)

    evening, 4.30 PM 175 Calories, 5 protein

    Milk / juice 2 marie biscuits

    late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat

    Cheese sandwhich
    dinner, 7.30 PM 600 Calories, 13 protein, 8 fat

    Phulka (2nos) Rice Veg (1B)) Lauki Veg (1B))


    Dal (1B) Salad (1B)

    bed time 225 Calories, 8 protein

    Skimmed Milk no sugar(1 glass) 2 dates

    D O N ' T S

    D on ' t eat th ese f ood Pr odu cts

    Vegetables & Fr u its


    All vegetables are allowed except Potato Sweet Potato

    L if estyle Ch oices

    No smoking or alcohol

    D O S

    Exer cise
    40-45 minutes walk everyday or
    some sport for 30-45 minutes

    Food
    Salads daily Milk everyday without sugar
    Include lots of leafy vegetables and salad in the diet
    Eat more whole foods, Natural products that
    have not been processed/ preserved
    Consume whole fruits with skin to increase fibre
    Try to add dals or soyabean to the vegetables

    L if estyle Ch oices
    Drink 3-4 liters of water per day
    Consume small frequent meals
    Eat slowly, chew the food properly
    Use nonstick pots and pans for cooking
    Recommended oil intake : 500ml/person/month

    COMMON CALORIE CONTENTS

    0-1 5 0 C alo ries > 1 5 0 C alo ries

    Coke/soft drinks 1 can - 150 Chips - 1 packet lets normal


    calories small packet - 160 calories
    Chocolate - for 1 small bar - 130 Burger Macdonald's veg - 240
    calories calories
    Biscuits - Marie small packet of 6 Slice of pizza - 300 calories
    - 150 calories French fries - one small portion
    1 tea spoon of sugar - 15 calories 245 calories
    1 tablespoon of oil used in 1 Parantha - 265 calories
    cooking ~ 83 calories Masala Dosa - 210 calories
    1 glass of coffee & tea - 45 Veg 300 calories /Chicken 450
    calories calories /Mutton 750 calories
    Fried onion pakodas - small Biryani - 1 Bowl
    portion - 120 calories 1B of Rice - 250 calories
    1 Phulka - 65 calories Small Bowl unsalted Cashews
    1 banana medium sized - 90 30 g - 200 calories

    calories
    1 apple medium sized - 52
    calories

    info@docsapp.in www.docsapp.in (+91) 8039512100

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