Healthy Diets By Madhuri Ruia

VEG (1,200 Calories)

WEEKDAY BREAKFAST MIDMORNING LUNCH SNACK DINNER
2 chapati wraps or rolls + 1/2
3/4th cup oats + 1 cup skimmed 1 glass low fat buttermilk + 2 2 roti + 1/2 cup cauliflower in 1
cup mixed vegetable cauliflower,
MONDAY milk + 1 small apple + 5-6 dried figs or dates or 1 tbsp tsp oil + 1/2 cup dal thick 2 small dhokla
beans, carrot & cabbage, with
almonds black currants + salad or cucumber slices
1cup patli dal

2 multigrain rotis with stuffed

rava upma 3/4th cup + 1cup low 1 glass low fat buttermilk + 2 1 roti & 1/2 cup rice with 1/2
capsicum, 2 pieces, use 1/2 cup
TUESDAY fat yogurt + 1 cup papaya + dried figs or dates or 1 tbsp cup bhindi + 1 cup patli dal 1 khakhra with green chutney
chana dal for stuffing, green
groundnut black currants + kachumber chutney

2 chapatis + 1/2 cup skimmed
WEDNESDAY
paneeer bhurji + 1 orange
1 glass low fat buttermilk + 2 1 cup pulao with mixed veggies 2 small low fat parathas + 1/2
dried figs or dates or 1 tbsp 1/2 cup + 1/2 cup skimmed 1/2 cup diet roasted bhel cupchana masala + 1 cup
black currants paneer + 1/2 cup tomato soup doodhi vegetable

1 glass low fat buttermilk + 2 2 moong dal cheela + 1/2 cup 2 chapati + 1/2 cup paneer + 1/2
3/4 cup muesli + 1 cup milk + 1
THURSDAY dried figs or dates or 1 tbsp mixed vegetable gravy, like 1 slice cheese low fat cup red & yellow capsicum
medium banana
black currants cauliflower, cabbage & beans vegetable masala

1 cup dal soup + 2 small whole

3/4 cup poha + 1 cup skimmed
FRIDAY
yogurt + 1 small pear
1 glass low fat buttermilk + 2
dried figs or dates or 1 tbsp
black currants
1 cup rice + 1/2 cup rajma,
capsicum bhaji, carrot &
cucmber sticks
wheat pav + 1/2 cup masala
sing chana hand ful
bhaji including cauliflower,
cabbage & peas

3/4 cup dalia upma + 1 cup milk 1 glass low fat buttermilk + 2
2 chapatis + 1/2 cup baingan
SATURDAY + fruit of choice. Make this into a dried figs or dates or 1 tbsp 1/4 cup roasted chana roti + palak paneer
raita + 1 cup patli dal
milkshake black currants

1 whole wheat pizza with tomato

2 small paneer parathas 6 inch + 1 cup vegetable biriyani + 1/2 paste + 1/2 cup mixed
50 grams roti + 1/2 cup paneer + cup paneer masala + small vegetables including
Nariyal paani or small tub greek
SUNDAY green chutney + 1 cup mixed roasted papad (if this is the 2 marie biscuits + 12 peanuts mushrooms, 1/2 cup low fat
yogurt
fruit salad or any other meal cheat meal) or else choose from cheese (if this is the cheat meal
from above above choices for the week), else choose from
any of the above choices

Oil 1 tsp for all meals where

OIL 1.5 tsps oil 1.5 tsps cooking oil
required

NON-VEG (1,200 Calories)

WEEKDAY BREAKFAST MIDMORNING LUNCH SNACK DINNER
2 chapati wraps/rolls + 1/2
3 eggwhite bhurji + 2 chapati 1 glass low fat buttermilk + 2 2 roti + 1/2 cup cauliflower Small tub greek yogurt + 6 cup mixed vegetable cauliflower,
MONDAY + low fat green chutney + 1/2 dried figs or dates or 1 tbsp + 60g grilled chicken breast almonds + small apple beans, carrot & cabbage + 60g
cup skimmed milk black currants + salad/cucumber slices
chicken

1 egg + 2 egg whites + masala 2 multigrain rotis with stuffed

omlette + 2 small whole wheat
TUESDAY
pav (or 1 big) + milk coffee using
1/2 cup milk
1 glass low fat buttermilk + 2
dried figs or dates or 1 tbsp
black currants
1 roti & 1/2 cup rice + 1/2 cup
bhindi + 3/4 cup shrimp masala
Banana cinnamon milkshake
capsicum (2 pieces), use 60g
(1 banana + 1 cup skimmed milk
lean chicken mince
+ 1tsp cinnamon)

2 small low fat parathas
WEDNESDAY
+ poached eggs + hot chocolate
(use half cup milk)
1 glass low fat buttermilk + 2 1 cup pulao with 1/2 cup 1/4 cup muesli + 1 cup skimmed 2 small low fat parathas + 3/4
dried figs or dates or 1 tbsp mixed veggies + 60g chicken milk + 1/2 pear cup crab masala + 1 cup
black currants doodhi vegetable
+ cucumber raita

1 cup cooked oats + 3 egg white 2 6” parathas + 60g lean

1 glass low fat buttermilk + 2 1 slice cheese low fat 2 chapati + 60g chicken breast
THURSDAY bhurji + 1 slice low fat cheese dried figs or dates or 1 tbsp chicken mince + 1/2 cup
+ small pear grilled + 1/2 cup red & yellow
+ 1 cup green/black tea black currants spinach vegetable capsicum vegetable masala

1 egg + 2 eggwhites boiled

sandwiched with 2 medium
slices whole wheat/multigrain
FRIDAY
bread grilled with herbs of
choice + milky coffee using half
cup skimmed milk
1 sunny side up egg + 2 egg
whites + 2 chapatis + masala
SATURDAY milky tea with 1/2 cup skimmed
milk
1 glass low fat buttermilk + 2
dried figs or dates or 1 tbsp
black currants
1 glass low fat buttermilk + 2
dried figs or dates or 1 tbsp
black currants
1 cup rice + 1 cup fish curry
tomato based + 2 slices/60g
fish & capsicum bhaji
2 chapatis + bhuna chicken
+ red pepper vegetable
1 cup papaya + 1 glass thick
lassi
1/4 cup cooked oats + 1 cup
skimmed milk + 6 almonds
+ 1/2 cup honeydew melon
smoothie
1 chicken & vegetable soup
+ 2 small whole wheat garlic
breads + saute cauliflower,
cabbage & peas
60g fish/chicken burger patty
(home made) + whole wheat
hamburger buns + mustard
sauce + home made salsa

1 whole wheat pizza with

1 egg + 2 eggwhites + 1 slice 1 cup chicken biryani + onion tomato paste + 1/2 mixed
1 cup mixed fruit + 2 cubes
low fat cheese scrambled raita + small roasted papad vegetables including mushrooms
Nariyal paani or small tub greek cheese + 6 almonds
SUNDAY + 2 multigrrain toasts + 1/2 cup low fat cheese (If this
yogurt
+ espresso coffee is the cheat meal for the week)
or choose from any of the above
choices

Oil 1 tsp for all meals where

OIL 1.5 tsps oil 1.5 tsps cooking oil
required