Healthy Recipes For Different

Economic Settings
Low, medium and high-cost menus

Department of Nutrition
Medical Research Institute
2022
 Tables
of content
Forward.............................................................

Technical group...............................................

Acknowledgement.........................................

Introduction......................................................

Chapter 1...........................................................

Chapter 2..........................................................

Chapter 3..........................................................

References........................................................
Abbreviations
WFP-World food programme
NCD-Non- communicable disease
MRI- Medical research intake
DRI - Dietary reference intakes
NRI- Nutrient reference intake
RDA- Recommended dietary allowance
AI-Adequate intake
AR-Average requirement
UL- Tolerable upper intake level
SLMNA- Sri Lanka medical nutrition association
NA- Not available
ND-Not detected
tbsp- Tablespoon
tsp-Teaspoon
Forward
Being able to eat a healthy, nutritious diet is one of our most basic human needs. To fulfil
that people, need diverse diet. Most basic reason for not eating a nutritious diet is people
cannot afford to. It is important to teach people the lowest-cost options to meet basic
nutritional requirements. Getting enough calories is important, but it is not sufficient to live
a healthy and productive life. Eating only cereals and starchy foods will leave people
deficient in protein, essential fats and the wide range of micronutrients that the body
need to function optimally.

The Department of Nutrition, Medical Research Institute has taken effort to develop this
publication which provide the many cost options for healthy diets, from lowest to highest,
considering best for long term health. This is a timely publication in the era of ever-rising
cost of commodities.

I hope that all the stakeholders and public will utilize this publication “Healthy recipes for
different economic settings: lo w-, medium- and high-cost menus” to promote the
nutritional wellbeing of Sri Lankans.

Dr. Vijith Gunasekara

Director
Medical Research Institute
Technical group
1. Dr Renuka jayatissa, Consultant Medical Nutritionist, Head of the Nutrition
Department, Medical Research Institute and The President of Sri Lanka
Medical Nutrition Association
2. Dr Wasana Marasinghe, Acting Consultant Clinical Nutrition Physician,
Nutrition Department, Medical Research Institute, Colombo
3. Mr Ranbanda Jayawardana, Ex-Nutrition Assistant, Nutrition Department,
Medical Research Institute, Colombo
4. Dr M.A. Udagedara, Senior Registrar in Clinical Nutrition, National Hospital Sri
Lanka
5. Dr M.P. Gamage, Consultant Nutrition Physician, Lady Ridgeway Hospital,
Colombo
6. Dr A.M.E.I. Abeykoon, Acting Consultant Clinical Nutrition Physician, Teaching
Hospital Peradeniya
7. Dr H.D.V.A Wickramaratne, Senior Registrar in Clinical Nutrition, Lady Ridgeway
Hospital, Colombo
8. Dr M.A.A.S. Munasinghe, Registrar in Clinical Nutrition, National Hospital Sri
Lanka
9. Dr D.G.H. Damayanthi, Senior Registrar in Clinical Nutrition, Colombo South
Teaching Hospital, Kalubowila
10. Dr P.S.I. Jeewanthi Dissanayake, Senior Registrar in Clinical Nutrition, National
Hospital Sri Lanka
11. Dr A.P.N.N. Wijenayaka, Senior Registrar in Clinical Nutrition, National Hospital
Sri Lanka
12. Dr W.U.N. Gamage, Senior Registrar in Clinical Nutrition, National Hospital Sri
Lanka
13. Dr R.M.N.S. Rajakaruna, Senior Registrar in Clinical Nutrition Apeksha Hospital
Maharagama
14. Dr M.A.A.A.P. de Alwis, Senior Registrar in Clinical Nutrition, National Hospital Sri
Lanka
15. Dr W.M.S.K.W. de Alwis, Senior Registrar in Clinical Nutrition, National Hospital
Sri Lanka
16. Dr L.W. Hathurusinghe, Senior Registrar in Clinical Nutrition, Teaching Hospital
Karapitiya
17. Dr A.B. Ranatunga, Senior Registrar in Clinical Nutrition, National Hospital Sri
Lanka
18. Dr W.A.K. Senanayaka, Medical officer in Clinical Nutrition, Teaching Hospital
Rathnapura
19. Dr M.M.J. Marasinghe, Senior Registrar in Clinical Nutrition, Teaching Hospital,
Karapitiya
20. Dr P. Dodangoda, Registrar in Clinical Nutrition, National Hospital Sri Lanka
21. Dr M.K.S.S. Weerasinghe, Registrar in Clinical Nutrition, Lady Ridgeway
Hospital, Colombo
22. Dr A.M.J. Senevirathne, Registrar in Clinical Nutrition, Colombo South Teaching
Hospital Kalubowila
23. Dr M.D.N.D. Pushpakumara, Medical officer in Clinical Nutrition, National
Hospital Sri Lanka
24. Dr U.B.G.N.P. Balasooriya, Senior Registrar in Clinical Nutrition, Apeksha
Hospital Maharagama
25. Dr U.M.T.D. Francis, Registrar in Clinical Nutrition, Lady Ridgeway Hospital,
Colombo
26. Dr S.B.T. Weerasekara, Senior Registrar in Clinical Nutrition, Lady Ridgeway
Hospital, Colombo
27. Dr A.K. Malwatta, Senior Registrar in Clinical Nutrition, National Hospital Sri
Lanka
28. Dr H.S.M. Peiris, Medical officer in Clinical Nutrition, Colombo North Teaching
Hospital, Ragama
29. Dr M.S. Thillekerathne, Medical officer in Clinical Nutrition, Lady Ridgeway
Hospital, Colombo
30. Dr S.P. Ebell, Medical officer in Clinical Nutrition, Teaching Hospital Kuliyapitiya
31. Dr Thulasika Thejani, Medical officer in Clinical Nutrition, District General
Hospital Kaluthara
32. Dr B.A.N.W. Bamunusinghe, Medical officer in Clinical Nutrition, Apeksha
Hospital Maharagama
 Acknowledgement

A diverse, healthy diet is much more expensive than a calories-sufficient

diet. Sri Lanka developed ‘food based dietary guidelines’ which provide
recommendations for a ‘healthy diet’, which is considered best for
long-term health. Due to the global fuel crisis, the food prices are rising,
and many are unable to afford healthy diet. The Nutrition Department
of the Medical Research Institute. initiated this activity to support all Sri
Lankans to reach the healthy diet in an affordable way.

We are grateful to the members of Sri Lanka Medical Nutrition

Association (SLMNA) for the collaboration to bridge the knowledge gap
on low-cost healthy dietary practices. Without them, it would have
been impossible to complete this mission.

Dr. Vijith Gunasekara, Director of the Medical Research Institute (MRI),

and all the staff of Department of Nutrition, MRI generously contributed
their support to the development of this nutritional guide.

A selection of recipes has been compiled according to the cost such as

low-, medium, and high-income cost, considering the households
income with alternative possibilities based on seasonal food
availability, current market prices, and cultural preferences.

As costs make nutritious meals unaffordable, we hope that these menus

will be useful for encourage the public to adopt and to maintain the
good eating habits within their income.

Dr Renuka Jayatissa

Head, Department of Nutrition

Medical Research Institute
 Introduction

Sri Lanka is undergoing the greatest economic crisis in its history, and food production

during the most recent harvest season was almost half of what it was the year before.

Current food inflation exceeded fifty percent, while other essentials, such as fuel for

cooking and transportation, continue to be scarce. Current shortages of fertilizer have a

negative impact on agriculture and food production in Sri Lanka.

According to the World Food Programme's (WFP) most recent assessment of food

insecurity, individuals, particularly low-income families, are uncertain about where their

next meal will come from due to soaring food prices, rising fuel expenses, and

widespread commodity shortages.

More than fifty percent of households regularly employ coping mechanisms tactics to

minimize costs, such as cutting portion sizes and consuming ever less nutritious meals,

due to the high cost of nutritious food.

To tackle the food crisis and its influence on malnutrition and the emergence of future

Non-Communicable Diseases (NCD), the Nutrition Department of the Medical Research

Institute (MRI), in partnership with the Sri Lanka Medical Nutrition Association (SLMNA),

has developed this food guide book for the public.

A collection of recipes has been compiled with low-, medium-, and high-cost

considering the household incomes, as well as alternatives based on local food

availability, seasonal varieties, current market prices, and cultural preferences, etc. Using

Sri Lankan and Indian food composition tables, all meal regimens were nutritionally

evaluated. In the meantime, recommendations included developing simple cooking

techniques that require less fuel to prepare economical meals.

This handbook has twenty-one nutritionally balanced recipes, which fulfil the nutrient

requirements of "sedentary women aged 25 to 50 years" based on Dietary Reference

Intakes of Sri Lankans (DRI). It is globally accepted to use the sedentary women 25-50

years at population level.

 - DRI reference intakes of 25-50-years sedentary female (Mean weight- 57kg)

Nutrient AI AR RDA UL

Energy - 1500-1800 1800 -

Protein - 38 50 -

Carbohydrate - 180 - -

Total fat - 50 - -

Dietary fiber - 25 - -

Vitamin A (RAE) - 490 650 3000

Vitamin D 11 - NA 100

Vitamin E 11 - NA 260

Vitamin K 70 - NA ND

Thiamine (B1) - 0.7 0.8 ND

Vitamin B12 4 - NA ND

Ascorbic acid - 80 95 2000

Calcium - 750 950 2500

Magnesium 300 - NA 250

Potassium 3500 - NA ND

Sodium 2000 - NA NA

Iron - 15 29 ND

Zinc - 8.9 11 25

AI – Adequate Intake; AR – Average Requirement; RDA – Recommended Dietary

Allowances; UL – Upper Level; ND- Not Developed; NA- Not Available
 CHAPTER 1 Low cost recipes and menus for
seven days
When preparing diet plans for this community is to address nutritional
requirements while minimizing the risk of non-communicable diseases. Based on
the income, the spending capacity for a full day's meal per person is considered
as less than 2 Rs. 50 - 350

Consequently, creative options were proposed as means of overcoming this challenge

considering following facts;
Encourage the consumption of locally available foods and seasonal options as much as
possible
Compared to other options such as lentils, bread, noodles, yams, etc., rice-based main
dishes are less costl. In meal plans, rice-based foods are encouraged as the main dish, while
lentils and yams are proposed as a side curry dish.
Low-income populations do not appear to be able to purchase fruits, snacks, or desserts.
Nevertheless, fruits play a crucial role in reaching micronutrient, antioxidant, and
phytochemical goals. As a result, seasonal fruits were always encouraged, as they may have
been farmed in their own backyard gardens.
Using leftovers in the next meal will minimize food waste and fuel costs. e.g: Heel bath,
Diyabath
Simple food preservation techniques, such as pickling, drying, and fermentation, are
encouraged since they extend the shelf life of food, hence minimizing food waste. Examples
include Atukos, Chutney, kos ata, kalupol maluwa.
They are encouraged to conserve energy in the kitchen by minimizing total cooking time and
fuel-intensive cooking methods. Simple dishes, such as one-pot meals, are provided as an
example.
Considering the expense of gasoline for meal preparation, alternatives are implemented
(keep leftovers for the following meal).
All edible food elements are included as ingredients (e.g.: - ash plantain peels, the head
portion of sprats can be used as a powder, coconut water)
Nuts and seeds are excellent sources of heart-healthy lipids, vitamin and minerals, such as
magnesium, calcium, vitamin E, and others. However, nuts that are readily available are not
economical for low-income communities. Therefore, pumpkin seeds, kottamba seeds, and
gingerly seeds, which were locally available but not commonly consumed, were encouraged
in these menus.

01
 MONDAY
Monday Breakfast ingredients
Kurakkan thalapa with freshwater fish Kurakkan flour (50g), freshwater fish (40g), Goraka
Alternatives (1g), turmeric powder (0.5g), Curry powder (0.5g),
Rice flour rotti with Dhal curry or Chili powder (1g), Pepper (1g), Mustard (0.25g), Big
kola kada and banana onion (5g), Garlic (2g) Ramphe, Curry leaves, Salt

Monday Lunch
Rice with freshwater mirisata (from Lunch Ingredients
breakfast leftover)
Nadu rice (80g), Pumpkin (50g), Jack
Pumpkin curry
Kos ata kalu pol curry seeds (50g), Gotukola (20g), Red onions
Gotukola sambol (10g), coconut scraping (30g), , Salt (2g),

Alternatives Lime, Curry leaves, green chilies, Curry

Rice with soya meet curry powder , Chili powder, Fenugreek
Cucumber curry seeds, turmeric powder, Mustard seeds
Polos abula
Mixed green leave mallum

Monday- dinner
Kos kotthu Dinner Ingredients
Freshwater mirisata left over gravy Steam jack(100g), Big onion (10g), Drumstick
Alternatives leaves, Baby shrimps(15g), garlic(2g), Coconut
oil(15g), curry leaves, pepper
Samabala pittu
Kiri hodi

Monday - Snack options

Habala pethi aggala, black tea
Snack ingredients
Seasonal fruit (Nelli, ugurassa, gadu-guda)
Rice flakes(10g), Coconut scraping(10g), Sugar(5g),
Alternatives Black tea(5g), Nelli(20g)
Plain tea with ginger
Nuts Ground nuts, kottamba, pumpkin
seeds)

Nutrient Content DRI % Nutrient Content DRI %

Energy (kcal) 1600 100 BI(mg) 0.5 62
Protein (g) 50 100 B12(µg) 1.6 40
CHO (g) 218 100 Vit C 83 100
Fat (g) 58 100 Ca (mg) 823 100
Fiber (g) 34 100 Mg (mg) 380 100
Vit A (µg) 467 95 Na (mg) 1980 99
Vit D (µg) 43 100 K (mg) 2835 71
Vit E (mg) 3.1 28 Fe (mg) 14 93
Vit K (mg) 154 >100 Zn (mg) 7.5 83
Total cost Rs. 298

02
 Kurakkan Thalapa

PREPARATION METHOD
Bring water to a boil and add a pinch of
salt.
Stir in the kurakkan flour gradually with a
wooden spoon until it forms a single
dough. Remove from heat and roll into
small balls.

Tastes good with any curry that's on hand.

In order to fill the meal's protein gap, a fish/chicken/dry fish/dhal curry is advised.
A seasonal fruit is also recommended in order to meet the vitamin and fiber intake
requirements.

Habala pethi aggala

PREPARATION METHOD
Soak habala pethi in warm water for 15
minutes; drain and squeeze out the
water; then add scraped coconut and
sugar to habala pethi to prepare balls,
as shown in the photo.
As a quick snack, it goes well with a cup
of black tea/coffee.

Increasing your intake of phytochemicals and elevating your mood can both be
accomplished by drinking black tea/coffee.

03
 Jak Kottu (Kos kottu)

PREPARATION METHOD
To begin, steam the "kos madulu."
Meanwhile, warm the oil in a saucepan
and add the garlic, onions, and curry
leaves.
Fry the shrimp until they are golden brown,
about a minute or two.
If you have access to a variety of

vegetables, you may choose to incorporate them into the recipe

(Carrot, Leeks, etc.)
Add pepper, salt and kos slices and mix well
The drumstick leaves are the last touch.
Kos kottu is ready to eat and serve hot.

Jak seed curry (Kos ata kalupol maluwa)

PREPARATION METHOD
Boil the jack seeds and remove the
outer plastic-like skin.
Drain the water and lightly mash it
thereafter.
Scraped coconut and rice should be
roasted and grind into a fine powder
before using them in this cuisine.
Add the jackfruit seeds, coconut & rice

mixture, and other ingredients to a clay pot and stir the mixture.
On a medium heat, add thin coconut milk or water. Afterwards, add the thick
coconut milk.
Simmer till the curry is thick and then test it.

04
 TUESDAY

Tuesday BF
BF ingredients
"Diya batha" Heel bath (rice 80g), Coconut scraping (5g), red
Alternatives onion (2g), green chilli (2g), Lime, Maldives fish(5g),
Polkirikada salt (1g)

Tuesday Lunch Lunch Ingredients

White Rice, Ash plantain curry, Theppili
fish-fried, kalawam melluma
Alternatives
White rice, Kiri ala (yam) curry with added
moringa leaves/ Salaya fried, Pol sambol
White rice (80g), Ash plantain (20g), Theppili fish
(50g), Moringa, Manioc, Mukunuwenna leaves
(30g), Curry powder (0.5g), Chilli powder (0.5g),
Turmeric powder (0.5g), Red onions (5g), Garlic (2g),
Curry leaves, green chilies (4g), coconut scraping
(5g), Coconut oil(5g), Salt (1.5g)

Tuesday- dinner
Dinner Ingredients
White rice
Ash plantain skin tempered with dried White rice (80g), Ash plantain peels (20g), dried
sprats sprats (15g), Raw papaw (40g), Curry powder (1g),
Papaw - curry Chilli powder (2.5g), Turmeric powder (0.5g), Red
onions (2.5g), Big onion (20g), Garlic (2g), Curry
Alternatives leaves, green chilies (2g), coconut oil (5g), coconut
White rice milk (30g), Salt (1g)
Keselmuwa tempered with sprats
Cucumber/pumpkin curry

Tuesday - Snack options

Kurakkan porriage / Woodapple
Kos ata aggala with plaintea Snack ingredients
Millet (15g), Coconut scraping(15g), Jack
Alternatives
seeds(30g), sugar(5g), black tea (5g), salt, pepper
Sago kanji / Other seasonal fruit
Boiled Jack fruit seeds with planetea
Dhanya wade with plaintea

Nutrient Content NRI % Nutrient Content DRI %

Energy (kcal) 1857 100 B1 0.3 57
Protein (g) 60.5 100 B12 4.2 80
CHO (g) 253.4 100 Vit C 42 89
Fat (g) 64.8 100 Ca (mg) 451 84
Fiber (g) 25.5 100 Mg (mg) 289 100
Vit A (µg) 469.1 >100 Na (mg) 1811 95
Vit D (µg) 16.7 100 K (mg) 1875 70
Vit E (mg) 1.9 20 Fe (mg) 14 100
Vit K (mg) 174.4 >100 Zn (mg) 8.1 100
Total cost Rs. 297

05
 Diya Bath

PREPARATION METHOD
If you have leftover rice after dinner, place
it in a clay pot with water and avoid
touching it until the next morning to
prevent it from spoiling.
The next morning, add green chili,
Maldives fish, pieces of panfried dry chili,
and onion and mix well.
Add salt and lemon juice to thick coconut
milk.

Then, drain the water and combine it with the coconut milk mixture.
Delight in an empty stomach.
You may add Gotu kola and moringa leaves to improve nutritional value per your
taste.

Ash plantain peels tempered with dried sprats

PREPARATION METHOD
Soak pieces of ash plantain peels in
diluted turmeric water (to prevent
discoloration)
Drain water and wash and squeeze the
peels. Add chili powder and salt.
Put oil in a pan and heat it up. Add dry
sprats and temper
Then, put in the onion and curry leaves.

Then add peels of Ash plantain.

Stir intermittently until peels are cooked but slightly crunchy
Add salt as required
Tomatoes can be added as desired to increase the flavor.

06
 Jack Seed Aggala

PREPARATION METHOD
Remove the outer coats from the jack
seeds and roast them well.
The roasted jack seeds were then
chopped and mixed with coconut
scrapings, pepper, salt, and sugar as
needed.
Try with a cup of black tea

Kurakkan Porridge

PREPARATION METHOD
Mix kurakkan floor with water in a pan
and cook until it turns dark.
Add salt and coconut milk, and bring to
a rolling boil.
You can add peanuts, raisins, jaggery,

or cashews, depending on what you

have on hand, to make it taste better and make it healthier.

07
 WEDNESDAY

Wednesday BF
Boiled manioc mallum BF ingredients
Linna fish curry mirisata Manioc (240g), Linna fish(30g), Garlic(2g), Red
Scraped coconut onion(10g), Salt(1.5g), coconut scraping(20g), Chili
powder, Goraka, Curry powder, Curry leaves,
Alternatives
Heel bath / Manioc curry Pepper
Linna mirisata

Wednesday Lunch Lunch Ingredients

Kekulu rice / Dhal curry
Tempered plantain flower with sprats
Alternatives
Tempered kankun with sprats
Breadfruit/jack fruit /pumpkin curry
Kekulu rice (100g), Plantain flower (30g), Dhal
(20g), Sprats (15g), Garlic (2g), Big onion
(12.5g), Salt (1g), Coconut scraping (20g), Tomato
(10g), Green chili/Kochchi (2.5g), Chili powder,
Curry powder, Curry leaves

Wednesday - Dinner
Poshana roti added with egg and Dinner Ingredients
vegetables (carrot, cabbage, beans, Wheat flour(80g), egg, Carrot(10g), Beet(10g),
mukunuwenna) Cabbage(10g), mukunuwenna(10g), Coconut
scraping(10g), Big onion(10g), Green chili(2.5g),
Alternatives Salt(1.5g), Dry chili (2g), Lime
Fried rice/ Fried noodles

Wednesday - Snack options

Seasonally available fruit (Avocado)
Bath pori with dried rice, sesame and
Snack ingredients
sugar
Avacado(100g), Rice(5g), sesami(10g), sugar(5g)
Alternatives
Papaw, mango, banana
Plaintea with sesame roll

Nutrient Content DRI % Nutrient Content DRI %

Energy (kcal) 1675 100 B1 0.6 86
Protein (g) 58.4 100 B12 9.1 100
CHO (g) 216.4 100 Vit C 64 >100
Fat (g) 61.6 100 Ca (mg) 605.7 92
Fiber (g) 42.3 100 Mg (mg) 349 100
Vit A (µg) 474.7 >100 Na (mg) 1925 83
Vit D (µg) 51 100 K (mg) 2768 97
Vit E (mg) 3.9 37 Fe (mg) 14.5 100
Vit K (mg) 128 100 Zn (mg) 9 100
Total cost Rs. 262

08
 Manioc malluma

PREPARATION METHOD
Coconut scraping, turmeric powder, green
chili, pepper, salt, and garlic grind well
and mixed with boiled manioc
To compensate for a lack of protein, a
protein-rich curry is suggested. A
seasonal fruit is also recommended as a
dessert to meet the vitamin and fiber
needs.

Tempered keselmuwa with sprats

PREPARATION METHOD
Cut keselmuwa into small, fine pieces

and soak in water with diluted turmeric

(to prevent discoloration).

Heat coconut or palm oil in a pan and

add the sprats. Add garlic, onions, curry

leaves, and green chilies to it.

Add pieces of chilies, turmeric powder, curry powder, and mix well.

Mix in finely cut keselmuwa. Cover the pot and let it cook for a few minutes.

09
 Poshana Roti

PREPARATION METHOD
Cut up vegetables (carrot, beans,

cabbage, etc.), green leaves

(mukunuwenna, etc.), and onions.

Add wheat flour, coconut flakes, an egg,

and a pinch of salt to a container. Add

sufficient water and form a dough:

combine cut veggies, green leaves, and onions.

Form the dough into small balls, which you will then flatten into roti. In a heated pan,
sear both sides.

Bath pori Pani bola

PREPARATION METHOD
Leave the rice out in the sun for 1-2

days to dry. Use coconut oil or palm oil

to fry it in a pan.

Put the sugar in a pan with a little bit of

water and heat it until it turns golden

brown.

Add sesame and rice to the sugar that is already in the pan. It can be the mixture

itself or used to make small balls.

10
 THURSDAY

Thursday BF
Pittu, Kiri hodi BF ingredients
Available fruit (Bael fruit) to balance Rice flour(20g), Kurakkan flour(20g), Corn
micronutrients flour(20g), Coconut scraping (15g) curry leaves,
rampe, green chili(2g), garlic(0.5g), fenugreek
Alternatives (0.5g), onion big(10g), turmeric (0.5g), tamarind,
Polkiri kada cinnamon, Beal fruit(100g), Salt (1.5g)
Seasonal fruit

Thursday Lunch
Rice with Linna curry / Polos ambula
Lunch Ingredients
Dambala curry / Guava
Rice(80g), linno(30g), baby jak(30g), wing
Alternatives beans(30g), curry powder(2g), chilli powder(3g)
Rice with Thilapiya Curry pepper (1g), turmeric (1g), garlic(4g), onion big(10g),
Mango/Abarella chutney curry leaves, rampe, cinnamon(0.5g), mustard (1g),
Mun curry/dhal curry fenugreek(0.5g), goraka(1g), salt(1.5g), guava(80g)
Seasonal fruit (Waraka, Anoda, Veralu)

Thursday - Dinner
Dinner Ingredients
Fried rice (moringa leaves, cabbage, egg, Rice(80g), carrot(30g), Moringa leaves(15g),
leftover dabala from lunch) cabbage(15g), egg(80g), coconut oil(15g), curry
Alternatives leaves, onion big(20g), garlic(2g), rampe,
Fried noodles/ Vegetable & egg roti pepper(0.5g), salt (1.5g), turmeric (0.5g)

Thursday - Snack options

Cow/goat milk
Dhanya aggala with plain tea
Snack ingredients
Seasonal fruit
Cow/goat milk(150g), Soya(5g), rice(10g), coconut
Alternatives scraping(5g), sugar(5g), black tea(2.5g)
Curd or yoghurt
Herbal drinks (Ranawara, Belimal)

Nutrient Content DRI % Nutrient Content DRI %

Energy (kcal) 1691.5 100 B1 0.4 57
Protein (g) 57.2 100 B12 8.6 100
CHO (g) 230.8 100 Vit C 77.9 97
Fat (g) 57.6 100 Ca (mg) 673.8 90
Fiber (g) 38.5 100 Mg (mg) 331.1 100
Vit A (µg) 1179.4 180 Na (mg) 2270.2 65
Vit D (µg) 32.7 100 K (mg) 2106.2 100
Vit E (mg) 3.0 27 Fe (mg) 13.3 87
Vit K (mg) 256.8 >100 Zn (mg) 8.4 94
Total cost Rs. 295

11
 Polos Abula

PREPARATION METHOD
First, mix the red chili powder and curry
powder together and put them in a jar.
Fry curry leaves, a big onion, garlic, pieces
of dry chili, and green chili. After frying,
add already panfried chili powder, curry
powder and fenugreek seeds.
Then add pieces of polos, rampe, turmeric

powder, salt, tomato as needed, and goraka. Keep on heat for 1-2 minutes.
Add the coconut milk and cook until the polos get soft.
To save time and money on cooking fuel, boil polos pieces in a pressure cooker
before adding.

Dhanya aggala with use of leftover rice

PREPARATION METHOD
Take leftover rice, dry it, roast it till
slight browning, and powder it.
Take soya beans, wash and dry them,
roast them, and powder them.
Take sugar/ treacle, heat it, just near to
boil, take off, and let cool a bit.
Mix the roasted powders and coconut

scrape in equal portions and with treacle.

Prepare in the shape of a ball.
If needed, apply a treacle layer on the surface and some sesame seeds over it.

12
 FRIDAY
Friday BF
Rice BF ingredients
Amaranth curry with added boiled egg Nadu rice (80g), Amaranth (50g), boiled egg,
(kirata) Coconut scraping(30g), sprats(10g), curry leaves,
Coconut Sambol with added sprats ramphe, cinnamon (0.5g), turmeric (0.5g),
Fenugreek (0.5g), green chili(2g), Big onion(10g),
Alternatives
salt (1g)
Heel bath / Coconut sambol
Amaranth with dhal curry

Friday Lunch Lunch Ingredients

Rice, cucumber curry / Salaya deep fried Nadu rice (80g), Cucumber (50g), Salaya (35g),
Ambarella curry (mirisata) Ambarella(50g), sun dried colocasia leaves(50g),
Ala kola ambula coconut oil(10g), Coconut scraping(40g), Green
Alternatives chili(4g), Garlic(2g), Big onion(50g), Curry leaves,
Rice with Amaranth with dhal curry Ramphe, Curry powder(1g), Chili powder(2g),
(from breakfast leftover) turmeric(0.5g), Pepper(1g), Fenugreek(0.5g),
Mango chutney / Hurulla mirisata Cinnamon(0.5g), Salt(3g)

Friday Dinner
Dinner Ingredients
Boiled bread fruit / Lunu miris
Breadfruit (100g), Dried fish (7.5g), Curry powder
Dried fish curry
(0.5g), Chili powder (1g), green chili (2g), Big onion
Alternatives (10g), Garlic (2g), chili flakes (1g), coconut
Rice / Bread fruit curry scraping(10g), Lime, Salt (0.5g)
Tempered dried fish

Friday - Snack options

Rambutan / papaya
Pumpkin seeds with a plain tea
Snack ingredients
Alternatives Rabutan (50g), Papaya(120g), black tea(5g)
Locally available seasonal fruit
Peanuts (roasted) or sesame 1
tablespoon with a plain tea

Nutrient Content DRI % Nutrient Content DRI %

Energy (kcal) 1639.3 100 B1 0.6 86
Protein (g) 55.8 100 B12 8.5 >100
CHO (g) 221.4 100 Vit C 282 >100
Fat (g) 55.5 100 Ca (mg) 685.4 100
Fiber (g) 45.6 100 Mg (mg) 439.6 100
Vit A (µg) 890.9 >100 Na (mg) 2130.5 86
Vit D (µg) 23.4 100 K (mg) 3294.7 100
Vit E (mg) 4.0 34 Fe (mg) 13.2 89
Vit K (mg) 402.4 >100 Zn (mg) 8.5 94
Total cost Rs. 294

13
 An egg curry with Amaranth leaves added

PREPARATION METHOD
Put coconut milk, tomato pieces, onions,
garlic, green chilies, pepper, curry leaves,
turmeric powder, and curry powder in a
pan and turn on the stove.
When cooking, add cut-in-half
hard-boiled eggs, amaranth leaves, and
salt.
Take it off the stove after a few seconds.

Ala kola abula kirata

PREPARATION METHOD
Get colocasia leaves that have been in
the sun for 2 to 3 days
(fresh colocasia leaves will cause mouth
itching and irritation)
Put coconut milk, onions, garlic, green
chilies, curry leaves, curry powder,
turmeric powder, and goraka in a pan

and turn on the stove.

Add dried colocasia leaves and salt to the pan when it starts to boil. Close the
lid, wait a while, and then take the pot off the stove.

14
 SATURDAY
Saturday BF
Heel bath / Pol sambol BF ingredients
Soya meat with sprats devel Rice(75g), Soya meat(45g), Sprats(30g), Big onion
(50g), Green chili(2g), garlic (2g), Curry powder(1g),
Alternatives Chili powder(2g), pepper(1g), Coconut oil(7.5g),
Heel bath / Pol sambol Tomato(15g), curd(20g), cinnamon (0.25g), Salt(1g)
Green gram / chickpea curry

Saturday Lunch
Lunch Ingredients
Red kekulu rice / Sarana with dhal curry
Red kekulu(75g), Sarana (50g), dhal (10g), Green
Soya meat & sprats devel (from breakfast
chili(2g), Big onion(10g), Curry powder(1g), Chili
left over)
powder(1g), Turmeric(0.5g), Curry leaves,
Alternatives cinnamon(0.25g), Coconut scraping (10g),
White kekulu rice / Spinach with dhal curry Salt(1.5g)
Mushroom and sprats devel

Saturday - Dinner Dinner Ingredients

Dosae and Sambaru
Banana
Alternatives
Bread with mushroom and sprats
devel (from breakfast leftover)
Vegetable soup with added egg
Wheat flour(50g), Dhal (10g), Pumpkin(50g),
Brinjal(30g), drumstick(30g), Drumstick leaves(10g),
Tomato(15g), Kottamba or cashew nuts (15g),
Turmeric(0.5g), Green chili (2g), Big onion(30g),
Garlic(2g), Curry powder(1g), chili powder(1g), Curry
leaves, Rampe, Coconut oil (7.5g), Banana(80g),
Salt (1.5g)

Saturday - Snack options

Crispy cuts – Manioc and plain tea
Seasonal Fruits – Star fruit/rambutan/
Snack ingredients
Coconut water
Manioc(30g), coconut oil(5g), star fruit(40g)
Alternatives
Caramelized dried Jackfruit (Atukos)
and plain tea
Banana, Lowi, Guava,Nelli, Mangostin

Nutrient Content DRI % Nutrient Content DRI %

Energy (kcal) 1819.5 100 B1 0.9 >100
Protein (g) 75.9 100 B12 5.5 100
CHO (g) 229.9 100 Vit C 77.1 96
Fat (g) 62.6 100 Ca (mg) 652.5 93
Fiber (g) 40.1 100 Mg (mg) 344.3 100
Vit A (µg) 1322.2 >100 Na (mg) 3613.1 100
Vit D (µg) 25.8 100 K (mg) 2083.3 100
Vit E (mg) 2.9 10 Fe (mg) 11.7 78
Vit K (mg) 388.8 >100 Zn (mg) 8.0 90
Total cost Rs. 303

15
 Sambaru

INGREDIENTS
1/2 cup of boiled dhal
Chopped vegetables - brinjals
/pumpkin/carrots/moringa/tomato
Curry leaves, Rampe
Red onions 2-3, garlic 3-4 cloves, green
chilies 1-2
Turmeric powder 1/2tsp, chili powder 1tsp,
curry powder 1tsp
Mustard, fenugreek, salt, coconut oil 1tbsp
PREPARATION METHOD
First, boil dhal.
Then, put some coconut oil in a pan. When it starts to boil, add 1 teaspoon of
mustard seeds and some chopped garlic.
Then add the red onion, curry leaves, rampe, and green chilies. Mix the chopped
vegetables and boiled dhal.
Add water to boil the vegetables. Add salt, chili powder, and curry powder.
Put the pot's lid back on and cook well.

Manioc- crunchy cuts

PREPARATION METHOD
Peel the manioc root and slice it into
thin rounds
Put into boiling water and wait 5
minutes.
Drain the water and put the boiled
slices of manioc in ice water to make
them less sticky.
Drain and let dry for about 30 minutes
on cotton towels.
Fry in hot oil until lightly brown and crispy.
Salt and chili powder can be added to suit your taste.

16
 Dosae

INGREDIENTS
Undu seeds 1/2cup
Fenugreek 1/2tsp
Steam rice 1/2 cup
Boiled rice 1tbsp

PREPARATION METHOD
Soak Undu seeds and fenugreek overnight.

Soak steam rice and boiled rice overnight.

Strain them well and blend them separately.

If needed, add water when blending. Mix until a paste form.

Put a pinch of yeast in it. Add some water in. Then mix the rice paste and undu

paste well. Close the basket's lid and leave it overnight.

Then, add salt to the mixture and make dosa in a pan.

With these ingredients, you can make 12 dosae.

17
 SUNDAY
Sunday BF
Heel bath BF ingredients
Aba maluwa Nadu rice(75g), Mango green (50g), coconut
Polsambol scraping (15g), coconut oil (5g), big onion
Wood-apple (20g), Sugar(5g), chili powder(2g), Garlic ginger
paste (2g), Curry powder(0.5g),
Alternatives Cinnamon, Cardamom, Cloves, rampe,
Diya bath
wood-apple(100g), salt(2g)
Banana

Sunday Lunch
One pot meal with chicken mixed vegeta-
ble such as cabbage, pumpkin, spinach Lunch Ingredients
(Biriyani) Samba rice(75g), Chicken(60g), Potato(15g), Big
Add spinach after finish cooking onion(50g), Spinach(50g), Curd(30g), Ghee(5g),
With breakfast Aba maluwa /chutney Curry powder(2g), Chili powder(1g), Turmeric(0.5g),
Seasonal fruit as dessert
Pepper(1g), Cinnamon, Salt(2g), Coconut oil(10g)
Alternatives
One pot tomato rice

Sunday- Dinner
Lunch left over biriyani
Vegetable soup (Remaining parts of Dinner Ingredients
vegetables throughout week- eg-Carrot, Carrot (45g), Cabbage (45g), Leeks (45g), potato
leeks, cabbage) with added egg at the (15g), Egg, Garlic (2g), pepper, salt (1g)
end

Alternatives
Chinese noodle soup with egg and vegetables

Sunday - Snack options

Sesame roll & Plain tea / Seasonal fruit Snack ingredients
Black tea (5g), Beal fruit(100g), sesame roll
Alternatives
Abul banana and plain tea / Coconut water

Nutrient Content DRI % Nutrient Content DRI %

Energy (kcal) 1690 100 B1 0.6 86
Protein (g) 54 100 B12 1.9 48
CHO (g) 233 100 Vit C 56 >100
Fat (g) 59 100 Ca (mg) 513 87
Fiber (g) 22 >100 Mg (mg) 232 100
Vit A (µg) 1063 >100 Na (mg) 2100 81
Vit D (µg) 14 100 K (mg) 2280 100
Vit E (mg) 3.7 35 Fe (mg) 9.1 97
Vit K (mg) 340 >100 Zn (mg) 8 94
Total cost Rs. 271

18
 Chicken Biryani

PREPARATION METHOD
Soak basmathi or Samba rice in water for
20 minutes (250g)
Put four tablespoons of coconut oil into
the rice cooker.
Then, fry the potato and onion pieces
separately in it and take them out.
Add 2 tablespoons of ghee or butter.
Next, add pieces of chicken.
Add salt, ginger and garlic paste, pepper,

chili, curry powder, and turmeric powder.

Add salt, ginger and garlic paste, pepper, chili, curry powder, and turmeric
powder.
Mix with a whisk, then add yoghurt, curd, or milk.
Mix well and cook for 5 to 6 minutes.
Add cardamom, cinnamon, cloves, and rampe leaves
Add potatoes and fried onions.
Add the rice and 500 ml of hot water, and let it cook well.

Ambarella Chutney

PREPARATION METHOD
Peel the 1 kg of ambarella and put them
in a bowl of water.
Put 250g of sugar and 1 cup of water in
a pot and bring it to a boil. This will
make sugar syrup.
Add ambarella when it starts to boil.
Add chili, curry powder, turmeric
powder, salt, cloves, cardamom, cinna-
mon, garlic ginger paste, and curry
leaves.
Close the lid and let it boil until it's done.

19
CHAPTER 2 Medium cost recipes and menus for
seven days
When formulating diet plans for the public, the key objective is to achieve
nutritional requirements while minimizing the risk of noncommunicable diseases.
It is difficult to establish diet regimens due to the extremely high cost of food, fuel
shortages, and many other factors. Typically, a person's spending ability for a full
day's meal in this community is less than 400 rupees. Therefore, numerous
techniques have been presented in this manual in order to overcome this
challenge.

Reach macronutrient and micronutrient goals

Introduction of substitutes for costly ingredients

Encouraged to reduce overall cooking time to conserve energy in the kitchen.

Strategies to reduce food wastage

Encourage domestic gardening

We expect these initiatives will allow medium income community to consume nutritionally
balanced diet according to their budget without much sacrificing their food satisfaction.

20
 MONDAY
Monday BF
Boiled sweet potatoes
Coconut sambol BF ingredients
Sweet potato (150g), Coconut scraping(15g), dry
Alternatives chili(1g), Red onion(5g), Maldives fish(5g), salt(0.5g)
Heel bath
Sweet potato curry
Coconut sambol

Monday Lunch
One pot tomato rice with mixed Lunch Ingredients
vegetables (Carrot/cabbage/spinach) Nadu rice(75g), Tomato(25g), Carrot(25g),
and an egg omelet Cabbage(25g), Spinach(50g), Egg, Big Onion(25g),
Garlic(2g), Green chili(2g), Coconut oil (7.5g), Salt
Alternatives (2g), Chili powder, Curry powder, Pepper, Turmeric,
One pot biriyani mixed with vegetable Cinnamon, Curry leaves, Rampe.
and chicken

Monday Dinner Dinner Ingredients

Tomato rice from breakfast leftover with Nadu rice(75g), Tomato (25g), Carrot(25g),
fried linna fish Cabbage(25g), Spinach(50g), Egg, Linna fish(45g),
Coconut oil (7.5g), Big Onion(25g), Garlic(2g),
Alternatives
Green chili(2g), Salt, Chili powder, Curry powder,
Soya meet curry
Pepper(0.5g), Turmeric, Cinnamon, Curry leaves,
Rampe.

Monday snack options

Guava
Peanuts/kottamba seeds/roasted Snack ingredients
pumpkin seeds and a plain tea guava(100g), sesame seeds(15g), black tea(5g),
sugar(5g)
Alternatives
Sesame roll with a plain tea

Nutrient Content DRI % Nutrient Content DRI %

Energy (kcal) 1524.6 100 B1 0.7 100
Protein (g) 57.5 100 B12 11.6 >100
CHO (g) 194.5 100 Vit C 345 >100
Fat (g) 54.6 100 Ca (mg) 722.4 100
Fiber (g) 41.4 100 Mg (mg) 397.8 >100
Vit A (µg) 2217 >100 Na (mg) 2316 93
Vit D (µg) 41.8 100 K (mg) 3023.7 100
Vit E (mg) 4.9 45 Fe (mg) 14.4 100
Vit K (mg) 617.2 >100 Zn (mg) 8.6 100
Total cost Rs. 361

21
 One pot of tomato rice

PREPARATION METHOD
Take two tomatoes and soak them for
two minutes in hot water.
Then, take off the shells and mix them into
a paste.
Put 15ml of coconut oil into the pressure
cooker or rice cooker. When the oil is hot,

stir in the onions, garlic, rampe, and curry leaves.

Once those were tempering, add the cut vegetables, tomato paste, salt, and any
additional spices you desire.
Then, put the rice in the same pot and add the right amount of water. If you use
basmati rice, soak it for at least 30 minutes before you put it in the pan.
If cooking in a pressure cooker, keep on medium heat for 2 whistles. Let it sit for a
minute and then release the pressure.

22
 TUESDAY

Tuesday BF BF ingredients
Milk rice, Lena paraw fish mirisata Red kekulu rice (50g), Lena paraw (45g), Coconut
Narang juice scraping (10g), Big onion(25g), chili powder(1g),
Curry powder(0.5g), pepper(1g), curry leaves,
Alternatives ramphe, Goraka, cinnamon, Heen Narang(100g),
Seasonal fruit (Nelli, Guava, etc) salt (1g)

Tuesday Lunch
Rice / Tempered mung sprouts
Karon koku with jack seeds curry
Beet root curry / Left over B.F. fish curry
Alternatives
Barakoku, Miyana dalu, Kohila dalu
Carrot
Lunch Ingredients
Kaluheenati rice (75g), Mung sprouts (30g), Karon
koku (50g), jackfruit seeds (15g), Beet root (45g),
Coconut scraping (10g), Big onion(25g), chili
powder(1g), Turmeric(0.5g), Curry powder(0.5g),
pepper(1g), curry leaves, ramphe, Cinnamon,
Ginger, Coconut oil (5g), salt (1g)

Tuesday Dinner
Bread / Avocado paste / Egg
Dinner Ingredients
Veg with lunch left over mun sprouts &
Bread slices (100g), Egg, Avocado(25g), Drumstick
beet curry, moringa leaves
leaves (15g), Beet(10g), spinach(20g), Red
Alternatives onion(2g), green chili(2g), pepper(0.5g) and salt(1g)
Poshana roti / Margarine
Fish/chicken/soya meet

Tuesday snack options

Plain tea with a sesame roll
Seasonal fruit with a yoghurt (Nelli, jamun Snack ingredients
fruit, etc) Sesame roll, jamun fruit(100g), black tea(5g)
Alternatives
Waraka, Mangostein, wood-apple

Nutrient Content DRI % Nutrient Content DRI %

Energy (kcal) 1689.5 100 B1 0.7 100
Protein (g) 68.1 >100 B12 7.9 100
CHO (g) 215.5 100 Vit C 79.5 99
Fat (g) 58.9 100 Ca (mg) 627.3 84
Fiber (g) 39.1 >100 Mg (mg) 1154.7 >100
Vit A (µg) 995.1 >100 Na (mg) 2853.8 82
Vit D (µg) 30.2 100 K (mg) 2144.5 100
Vit E (mg) 3.5 32 Fe (mg) 15.4 100
Vit K (mg) 287.3 >100 Zn (mg) 9.1 100
Total cost Rs. 392

23
 Karon Koku and Jack Seed curry

PREPARATION METHOD
Karron koku 50 g & Jack seeds -5

Coconut oil ½ tbs

Coconut milk ¼ cup

Green chili, Garlic, big onion, turmeric

powder, chilli powder, salt as preferred

To begin, place oil in a nonstick pan and

temper jack seed slices at a moderate

temperature. Then, incorporate onion, garlic, additional spices, and salt. Mix in the

sliced karron koku and simmer at a low temperature for 5 minutes. Then, add 1⁄4 cup

of coconut milk and continue cooking over low heat for an additional 2 minutes.

Avocado sandwich

PREPARATION METHOD
Bread 2 slices
Ripped avocado 25g
Medium sized egg 1
Grated carrot, spinach, Red onion,
green chili, pepper and salt as pre-
ferred
In a bowl, mash the ripened avocado.

Separately, mash a hard- boiled egg in a bowl. Then, combine them both.
As desired, add chopped onion, chile, pepper, and salt. Spread this as a thick
filling on a slice of bread. On top, put grated carrot and sliced spinach leaves.
Close with the other piece of bread.
If the two pieces of bread are grilled, it can make them taste even better.

24
 WEDNESDAY
Wednesday BF
Mun kiribath / Lunu miris
BF ingredients
Banana
Kekulu rice (50g), Green gram (30g), Coconut
Alternatives scraping (15g), chili flakes (2g), Abul banana,
Heel bath / Green gram curry Salt,(1g)
Mango chutney

Wednesday Lunch
Kekulu rice / Dhal curry
Keeramin /sprats tempered Lunch Ingredients
Passion leaves mallum Kekulu rice (75g), Keeramin (15g), Lentil dhal(20g),
Big onion (50g), Garlic (2g), Green chili (2g),
Alternatives
Kekulu rice Passion fruit leave (30g), Coconut scraping (15g),
Leftover green gram curry from lunch Coconut oil (5g), salt(1.5g)
Dried fish tempered
Manioc or pumpkin leaves mallum

Wednesday Dinner
Poshana roti with added egg (Carrot, Dinner Ingredients
leeks, onion) Wheat flour (50g), Coconut scraping (10g), Carrot
(15g), Leeks (15g), Big onion (20g), Salt (1.5g)
Alternatives
Noodles soup

Wednesday snack options

Seasonal fruit
Caromolized atukos & plaintea Snack ingredients
mango(100g), dehydrogenated jack fruit(40g),
Alternatives sugar(10g), black tea(5g)
Kolakada
Roasted ground nuts / kottamba seeds

Nutrient Content DRI % Nutrient Content DRI %

Energy (kcal) 1605.5 100 B1 0.6 86
Protein (g) 59.4 >100 B12 10.1 >100
CHO (g) 217.0 100 Vit C 71.6 90
Fat (g) 53.6 100 Ca (mg) 474.8 63
Fiber (g) 29.8 >100 Mg (mg) 931.5 >100
Vit A (µg) 901.4 >100 Na (mg) 2568.8 73
Vit D (µg) 14.8 99 K (mg) 2116.3 100
Vit E (mg) 3.4 31 Fe (mg) 12.1 80
Vit K (mg) 127.3 >100 Zn (mg) 8.2 92
Total cost Rs. 339

25
 Caramelized atukos

PREPARATION METHOD
To prepare dehydrogenated jack fruit

(atukos), cut jack fruit, season it with salt,

and boil it. Then let it dry in the sun.

To make caramelized sugar, put some

brown sugar in a pan and let it heat for a

while, then add some water.

Mix atukos with caramelized sugar and serve as a snack.

26
 THURSDAY
Thursday BF
Tempered chickpea / Coconut scraping BF ingredients
Lunu miris / Wood-apple Chickpea (60g), Coconut scraping (5g), Turmeric
(0.5g), Chili flakes, Big onion (20g), wood apple
Alternatives
Heel bath / Coconut sambol (100g), Coconut oil (5g), Salt (1.5g)
Chickpea/ kaupi/ green gram curry

Thursday Lunch
Nadu rice / Brinjal curry Lunch Ingredients
Soya meet curry / Mixed green leaves Nadu rice(75g), Brinjal (50g), Soya meat(20g),
mallum Mukunuwenna(10g), Long bean leaves(10g),
Winged bean leaves(10g), Moringa leaves(15g),
Alternatives
Coconut scraping(25g), Big onion(10g), Green
Nadu rice
chili(2g), cinnamon (0.5g), chili powder (2g), curry
Aba maluwa/Aberella chutney
powder (1g), curry leaves, ramphe, Salt(2g)
Egg
Papaw mallum

Thursday Dinner Dinner Ingredients

Pittu kottu (Carrot, leeks, winged beans, Wheat flour (60g), Carrot(15g), Leeks(15g), winged
cabbage) beans(15g), cabbage(15g), Hurulla(60g), Coconut
Hurulla curry scraping(20g), Big onion(20g), Green chili(2g),
cinnamon (0.5g), pepper (0.5g), chili powder (1g),
Alternatives curry powder (0.5g), curry leaves, ramphe,
Poshana roti with added egg Salt(1.5g)

Thursday snack options

Curd with sugar
Mango Snack ingredients
Curd(100g), sugar(5g), mango(100g)
Alternatives
Jack seed aggala with a black tea
Seasonal fruit

Nutrient Content % DRI Nutrient Content DRI %

Energy (kcal) 1538.5 100 B1 0.7 100
Protein (g) 66.2 >100 B12 9.4 >100
CHO (g) 178.9 99 Vit C 81.1 100
Fat (g) 59.0 100 Ca (mg) 595.7 80
Fiber (g) 54.8 >100 Mg (mg) 863.6 100
Vit A (µg) 447.3 91 Na (mg) 3551.4 100
Vit D (µg) 18.1 100 K (mg) 1995.7 99
Vit E (mg) 3.4 31 Fe (mg) 14.5 97
Vit K (mg) 128.1 >100 Zn (mg) 8.7 98
Total cost Rs. 399

27
 Kurakkan Porridge

INGREDIENTS
Kurakkan floor 4 tabspoon

Coconut milk 01 teacup

Salt 01 teaspoon

Peanuts 20g

Raisins 20g

Jaggery 50g/sugar 01 tablespoon

PREPARATION METHOD
Mix kurakkan floor with 03 cups of water in a pan and cook until it becomes dark.
Add coconut milk, salt, peanuts, raisins and jaggery and boil until rolling boil.
Can serve for 5.

Papaw Malum

INGREDIENTS
A raw papaw
Coconut scrapings
Onions, Green chillies
Garlic, Pepper
Powdered mustards
Turmeric powder
Salt, Curry leaves

PREPARATION METHOD
Peel raw papaw and remove the seeds. Then cut or grate the papaw into small
pieces and wash them well.
Drain water and Cook the pieces of papaw with a small quantity of water.
When the papaw is well cooked, add the pre-prepared mixture and cook for
another 1 -2 minutes.
Preparation of the mixture – put coconut scrapings, onions, green chilies, garlic,
pepper, turmeric powder, curry leaves, salt and powdered mustard into a grinder
jar and grind.

28
 Pittu Kottu

INGREDIENTS
Pittu
Carrots, Beans, Spring onion leaves
Egg
Oil
Onions, Garlic, Ginger, Curry leaves
Chilli flakes, pepper, Salt

PREPARATION METHOD
Heat some oil in a pan.
Add curry leaves, chopped garlic, and ginger until they turn golden brown.
Cut the carrots and the beans into small pieces. Add them to the pan and cook for
a few minutes.
Then add the egg, pepper and salt and mix well. When the egg is cooked, add
pittu and then the chilli flakes.
Switch off the cooker and add spring onion leaves

29
 FRIDAY
Friday BF
One glass of Kolakada (Iramusu,
BF ingredients
Gotukola) with more rice / Anbun banana
Kekulu rice (25g), Iramusu (30g), Gotukola (30g),
Alternatives Coconut scraping(30g), Salt(1.5g), Anbun banana,
Kolakada with alternative varieties pepper
such as Welpenela/ Popala from
home garden / Seasonal fruit

Friday lunch
Nadu rice
Hathmaluwa (Jack seeds, sweet potato,
pumpkin leaves/moringa leave, Ash
plantain, Amaranth, Cashew
nuts/Kottamba/Pumpkin seeds)
Linna/Lena-paraw mirisata
Alternatives
One pot fried rice / Soya meat devel
Lunch Ingredients
Nadu rice (75g), Linna fish (60g), Pumpkin leaves
(15g), Ash plantain (30g), Cashew/pumpkin seeds,
Amaranth (45g), Jack seeds (40g), sweet potato
(25g), Garlic (2g), Big onion (50g), Green chili (2g),
Pepper (0.5g), chili powder (2g), curry powder (1g),
curry leaves, ramphe, Ginger, Cinnamon (0.5g),
Turmeric (0.5g), coconut oil (5g), Coconut
scraping(20g), salt (2g)

Friday Dinner
Mixed flour roti added egg (Rice flour,
Millet, Wheat flour) Dinner Ingredients
Lunch leftover fish curry & hathmaluwa Wheat flour (30g), Rice flour(30g), Kurakkan
flour(15g), egg, Coconut scraping(20g), Red
Alternatives
onion(5g), Curry leaves, Salt(1.5g)
Fried noodles with added egg, vegetables
and mun bean sprouts
Lunch leftover soya meat devel

Friday snack options

Black tea with ginger
Belllimal drink with sesame ball Snack ingredients
Alternatives Black tea(5g), sesame seeds (5g), sugar(5g)
Seasonal fruit (Ceylon olive, naminang,
Guava) / Ranawara/Coffee

Friday Content % DRI Nutrient Content DRI %

Energy (kcal) 1801.2 100 B1 0.6 86
Protein (g) 59.0 >100 B12 11.6 >100
CHO (g) 245.7 100 Vit C 99.3 >100
Fat (g) 62.2 >100 Ca (mg) 1038.4 >100
Fiber (g) 42.3 >100 Mg (mg) 1008.5 100
Vit A (µg) 1392.4 >100 Na (mg) 3251.3 93
Vit D (µg) 43.4 100 K (mg) 2097.0 100
Vit E (mg) 4.5 41 Fe (mg) 18.5 100
Vit K (mg) 366.4 >100 Zn (mg) 10.1 100
Total cost Rs. 278

30
 Kola Kada

INGREDIENTS
Gotukola/Polpala/Iramusu

Wal penela leaves

Red kekulu rice

Salt

coconut scraping

PREPARATION METHOD
Wash red rice well and soak for 30 mins

Boil the rice in a separate pot

Meanwhile, grind (blenderize) washed green leaves of choice to a smooth paste

with little water. Strain the green juice into a bowl.

Grind freshly grated coconut with water to a smooth paste. Add more water and

strain the coconut milk, about 3/4 cup

Transfer the cooked red rice gruel into a pot. Add the coconut milk and cook some

more until it thickens up and the rice grains break down further, about 5-7 mins.

Add the blended green juice at the end after turning off the stove

Season with salt and black pepper powder to taste

Serve hot

31
 Hathmaluwa

INGREDIENTS
Cashew/pumpkin seeds/kottan seeds,
whatever is available and affordable
Pumpkin leaves, Amaranth leaves
Sweet potatoes , Jack seeds, Ash Plantains
Garlic Big onion Green chilli
Salt, Pepper, Chilli powder
Coconut oil
Coconut scrapings

PREPARATION METHOD
Cut the vegetables (Pumpkin leaves, sweet potatoes, Amaranth leaves, Ash

Plantain

Chop the jackfruit, Cashew, and kottan seeds

Take a pot and add all the above ingredients

Then add onion, green chilies, garlic, curry leaves, and spices (Fenugreek seeds,

curry powder, turmeric powder, chili powder, black pepper, cumin seeds, mustard

seeds)

Then, add salt and coconut milk.

Mix well and cook until vegetables are boiled.

After cooking well, it removes from the stove.

Now it can be served.

32
 SATURDAY
Saturday BF
Nadu rice with bean curry BF ingredients
Pol sambol / Linna mirisata Nadu rice(75g), Beans(25g), Linna fish(30g), Red
onion(4g), Green chili(2g), Garlic(2g), Curry
Alternatives powder(1g), Chili powder(1g), Cinnamon(0.5g),
Heel bath with ambarella maluwa Coconut scraping (10g), Curry leaves, ramphe,
Pol sambol Salt(2g)
Soya meet curry

Saturday Lunch
Nadu rice / Tempered sprats
Lunch Ingredients
Bean curry left over / Pumpkin curry
Nadu rice (75g), Sprats(15g), Bean(25g),
Pumpkin(50g), Red onion(4g), Green chili(2g),
Alternatives
Kekulu rice Garlic(2g), Curry powder (1 g), Chili powder(1g),
Tempered keeramin/dried fish Cinnamon(0.5g), Coconut scraping (10g), Curry
Thebu kola mallum leaves, ramphe, Salt(1.5g)
Sweet potato/bread fruit curry

Saturday Dinner
Fried noodles (Carrot, moringa leaves,
Dinner Ingredients
leeks, egg)
Noodles (60g), Carrot (15g), Leeks (15g), Moringa
Dhal curry / Lunch leftover sprats
leaves (15g), egg, pepper (0.5g), Coconut oil (5g),
Alternatives Salt (1g)
Fried rice (Carrot, egg, leeks)
Soya meat curry

Saturday snack options

Rice aggala with belimal water
Seasonal fruit Snack ingredients
Guava(100g), Rice(10g), Coconut scraping(5g),
Alternatives
sugar(5g), Belimal
Kolakada with jaggery
Black tea

Friday Content % DRI Nutrient Content DRI %

Energy (kcal) 1703.1 >100 B1 0.5 71
Protein (g) 55.8 100 B12 8.6 >100
CHO (g) 248.0 100 Vit C 297.6 >100
Fat (g) 52.4 >100 Ca (mg) 732.1 98
Fiber (g) 34.0 >100 Mg (mg) 903.9 >100
Vit A (µg) 843.9 100 Na (mg) 2798.9 80
Vit D (µg) 24.5 36 K (mg) 2277.5 100
Vit E (mg) 3.8 >100 Fe (mg) 16.2 100
Vit K (mg) 282.0 >100 Zn (mg) 9.3 100
Total cost Rs. 374

33
 Rice Aggala

PREPARATION METHOD
Leftover sun-dried rice 1 cup
Brown sugar 25g
Scraped coconut 50g
Salt, Pepper pinch
Take sun-dried cooked rice and pan fry it
for 15 minutes. Add a few pepper seeds to
the pan.

Then grind to make powder.

Heat sugar in 100ml water, add scraped coconut pinch of salt and heat for one
minute.
Mix with rice flour and make into balls.

34
 SUNDAY
Sunday BF
Boiled rajala (Manioc/Sweet potato/ BF ingredients
Higurala/Kiriala) / Polsambola / Banana Rajala(150g), Coconut scraping(10g), Red
Alternatives onion(5g), Chili flakes(2.5g), Kochchi(1g), Salt(0.5g),
Heel bath with yam curry Abul/puwalu banana
Mango/ambarella curry Local orange/narang

Sunday Lunch
Nadu rice / Hurulla mirisata Lunch Ingredients
Tempered ladies' fingers Nadu rice (75g), Hurulla(60g), Ladies` fingers(50g),
Dhal with red amaranth curry Dhal(20g), Red amaranth(45g), Red onion(4g), Big
onion(25g), Green chili(4g), Garlic(2g), Curry
Alternatives
powder(2.5g), Chili powder(3g), Cinnamon(0.5g),
Kekulu rice / Soya meet devel / egg
Coconut scraping (20g), Curry leaves, ramphe,
Winged bean, brinjal, bottle gourd.
Salt(3g)
Breadfruit with spinach/Dhal with sarana

Sunday Dinner
Nadu rice
Leftover from lunch red amaranth with Dhal Dinner Ingredients
Keselmuwa maluwa with added sprats Nadu rice(75g), Keselmuwa(50g), Dhal (20g),
Alternatives Amaranth(45g), Sprats(15g), Coconut oil(5ml), Chili
Red kekulu rice powder(2g), pepper(0.5g), Turmeric powder(0.5g),
Left over from breakfast (dhal with sarana Green chili(2g), Big onion(25g), Garlic(2g), curry
/ thampala/spinach) leaves, ramphe, Salt(1g)
Mushroom devel with sprats or baby
shrimps or Kankun devel with sprats

Sunday snack options

Kolakada (Gotukola/Penela/Iramusu)
Available seasonal fruit Snack ingredients
Gotukola (30g), Iramusu (30g), Red kekulu
Alternatives rice(10g), Avocado(150g), coconut scraping(5g)
Plaintea with sesame roll
Available nuts from home garden
(Kottamba, Cashew)

Friday Content % DRI Nutrient Content DRI %

Energy (kcal) 1772 100 B1 0.7 100
Protein (g) 60 >100 B12 10.6 100
CHO (g) 248 100 Vit C 115 >100
Fat (g) 58 100 Ca (mg) 850 100
Fiber (g) 52 >100 Mg (mg) 561 >100
Vit A (µg) 1737 >100 Na (mg) 2241 100
Vit D (µg) 39 100 K (mg) 4293 100
Vit E (mg) 3.1 29 Fe (mg) 18.9 100
Vit K (mg) 475 >100 Zn (mg) 9.8 100
Total cost Rs. 352

35
 Ambarella Curry

INGREDIENTS
400g Ambarella
1 tsp curry powder, 1 tsp chili powder, ¼
tsp turmeric powder
¼ tsp mustard seeds, ½ tsp fenugreek
seeds
10 black pepper seeds, 2 cardamom,
3 cloves
1 big garlic clove, ½ big onion, Green
chili
Curry leaves/Rampe
Salt, 2 tbs sugar
Coconut oil, ½ Cup coconut milk

PREPARATION METHOD
Peel ambarella and chop into pieces

Heat the coconut oil in a clay pot. When the oil is hot, add mustard.

When mustard starts to pop, add chopped garlic and ginger over low heat.

Then, add the onion, green chili, cinnamon, clove, and cardamom.

Mix well and let it fried over low heat until it turns golden.

Next, add curry powder, turmeric, chili powder, fenugreek seeds, and pepper

seeds.

After a while, add sliced ambarella and stir well.

Then, as needed, add sugar, salt and close the lid. Simmer over low heat for two

to three minutes. Then, add a half-cup of water, cover, and cook the mango over

low heat.

Finally, add the thin coconut milk. Leave the lid open until the curry is well heated,

then turn off the heat.

36
CHAPTER 3 High cost recipes and menus for
seven days
Compared to low- and middle-income households, this community's spending
patterns are not much influenced. By avoiding excessive carbohydrate, sugar,
and trans-fat consumption, priority was given to healthy, balanced dietary
selections.

People are encouraged to consume the daily recommended amounts of all food groups.
Suggestions for maintaining the pleasure of eating.
Recipes emphasize the use of locally available foodstuffs and promote home gardening and
food preservation.
Families with a high income are invited to use energy-efficient cooking methods, such as
purchasing a pressure cooker and adopting other energy-saving appliances and
techniques.
Shorten cooking time by introducing simple cooking techniques Ex: For one-pot meals, use
an appliance of the appropriate size.

As imported healthy options are not frequently available during current economic crisis of
the country, we wish these dietary suggestions will allow high income people to locate locally
available alternatives to retain their eating satisfaction accordingly with nutritious meal.

37
 MONDAY
Monday BF
Bed tea- Fresh milk (nonfat)
Sandwich with whole wheat flour
Canola butter / Boiled egg BF ingredients
Carrot paste /Gurkin, tomato, onion slices Non-fat fresh milk(200g), Bread (150g), Canola
butter(5g), Egg, Carrot(25g), Gurkin(30g),
Alternatives
Tomato(30g), Big onion(30g), Pepper, Salt (1g)
Soy milk, sesame mixed kanji
Rice flour rotti / Avocado paste
Fish/chicken/soymeat
Beet root paste / Cucumber slices

Monday Lunch
Rice / Tempered dhal /Seer fish curry
Beet root curry / Gotukola salad
Alternatives
Cow pea, green gram, long been seeds
Any root vegetable
Mukunuwenna, kathurumurunga,
angunakola / Chicken, sprats
Lunch Ingredients
Keeri samba(75g), Dhal (15g), Beet root(90g),
Gotukola(30g), Seer fish(30g),Red onion(4g), Big
onion(25g), Green chili(4g), Garlic(2g), Curry
powder(2.5g), Chili powder(3g), Musturd,
Cinnamon(0.5g), Coconut scraping (20g), Curry
leaves, ramphe, Lime, Salt(2.5g)

Monday Dinner
Courses (Boiled cabbage, okra, pumpkin)
Dinner Ingredients
Roasted chicken
Cabbage(30g), Okra(30g), Pumpkin(100g), Chicken
Home -made salad dressing (Cream
(30g), Cream cheese(5g), Mustard paste, Chili
cheese, vinegar, lime, mustard paste, chili
flakes, Lime, pepper(2g), Salt(2g), sugar(2.5g)
flakes, salt, sugar, pepper)
Alternatives
Boiled eggplant, beans, yellow sweet
potato / Fish / egg / Soya sauce

Monday snack options

Green tea, papaw / Banana Snack ingredients
Papaya (100g), Banana(100g), Green tea(5g)
Alternatives
Black tea, beli mal tea, / Seasonal fruit

Monday Content DRI % Nutrient Content DRI %

Energy (kcal) 1658.9 100 B1 1.0 >100
Protein (g) 72.4 >100 B12 4.1 100
CHO (g) 207.1 100 Vit C 113.7 >100
Fat (g) 55.4 100 Ca (mg) 1063.5 >100
Fiber (g) 49.6 >100 Mg (mg) 1325.2 >100
Vit A (µg) 1039.4 >100 Na (mg) 3793.0 100
Vit D (µg) 43.5 100 K (mg) 2254.6 100
Vit E (mg) 7.9 72 Fe (mg) 18.2 100
Vit K (mg) 380.0 >100 Zn (mg) 10.7 100
Total cost Rs. 1170

38
 Rainbow sandwich

INGREDIENTS
Bread 4 slices
Boiled egg 1
Carrot / beetroot 30 g, Tomato 30g,
Gurkin 30g
Big onion 30g
Pepper and green chili based on personal
desire
Butter 1 tsp

PREPARATION METHOD
Spread butter on slices of bread. Instead of butter, chopped avocado combined

with lime and pepper can be used.

Both carrots and beets must be grated separately

Grated carrot, half a teaspoon of butter, half an egg, and pepper powder could

be mixed together to make carrot paste. The remaining butter and half an egg

must be mixed with grated beetroot to create beetroot paste.

Spread carrot paste on a slice of bread and cover it with Gurkin slices, onion

slices, and tomato slices. Sprinkle pepper on it.

On top of the onion tomato layer, spread beetroot paste and cover with another

slice of bread.

39
 Courses With Homemade Salad Dressing

INGREDIENTS
Pumpkin 100g

Chicken 30g

Cabbage 30g

Okra 30g

Salt, garlic, pepper powder, ginger

PREPARATION METHOD
Pumpkin, okra, and cabbage need to be boiled in a pressure cooker or steamed for
8–10 minutes. Take them out of the cooker and sprinkle them with salt and pepper
powder.
Skinless Salt, pepper powder, ginger, and, if needed, soy sauce should be used to
season the chicken for 2 hours.
Apply some oil to the chicken's surface and roast it at 180 degrees for 30 minutes.
If you need a tomato source or homemade salad dressing, you can use them when
serving.

Homemade salad dressing

INGREDIENTS
1 tablespoon cream cheese or yoghurt or
curd
¼ teaspoon pepper
1 teaspoon mustard paste
¼ teaspoon chilli flakes
1 teaspoon sugar
Salt
1 tablespoon lemon juice
¼ teaspoon vinegar

PREPARATION METHOD
Whisk together all ingredients in a small bowl until thoroughly combined.
Serve immediately or refrigerate in an airtight container for one to seven days.
Before consumption, shake again.

40
 TUESDAY
Tuesday BF
Fresh milk
Pol roti with lunumiris, banana BF ingredients
Fresh milk(200g), Wheat flour (50g), Coconut
Alternatives scraping(10g), Red onion(5g), Chili flakes(2g), Lime,
Fruit juice (Avocado, Papaw) Maldives fish(15g), Salt(1.5g), Banana
Cereal mix (meneri, olu, sesame,rice
with coconut milk)

Tuesday Lunch Lunch ingredients

Fried rice with soya curry Basmathi rice(50g), Soya meat(15g), Prawns(60g),
Cucumber and tomato salad Cucumber(30g), Carrot (), Leeks(10g), Bell pep-
papadam per(15g), Capsicum(15g), Tomato(15g), Big onion
(20g), Green chili(4g), Garlic(2g), Curry powder(1g),
Alternatives Chili powder(2g), Cinnamon(0.5g), Coconut scrap-
Chicken biriyani
ing (15g), Curry leaves, ramphe, Lime, butter(5g),
Vegetable salad
Salt(2g)
Potato curry

Tuesday Dinner Dinner ingredients

Chicken and potato-based Soup Chicken(60g), Bread(100g), Potato(g50), But-
Whole wheat bread ter(5g), Garlic(2g), Ginger, Pepper, Tomato (30g),
Alternatives Salt(1.5g)
Noodles soup

Tuesday Snack Options

Cashew/Peanut
Lime juice Snack ingredients
Cashew(30g), Lime(50g)
Alternatives
Sesame rolls with black tea
Kolakada with jaggery

Nutrient Content % DRI Nutrient Content DRI %

Energy (kcal) 1611.5 100 BI(mg) 1.1 >100
Protein (g) 70.2 >100 B12(µg) 8.8 100
CHO (g) 197.9 100 Vit C 105.5 >100
Fat (g) 57.1 100 Ca (mg) 671.6 >100
Fiber (g) 32.2 >100 Mg (mg) 1265.6 >100
Vit A (µg) 802.6 >100 Na (mg) 3541.3 100
Vit D (µg) 25.3 100 K (mg) 2500.0 100
Vit E (mg) 4.9 45 Fe (mg) 16.9 100
Vit K (mg) 253.3 >100 Zn (mg) 9.5 100
Total cost Rs. 1038

41
 Noodles Soup

INGREDIENTS
Noodles 50g
Carrot 20g, Leeks 20g, Tomato 20g,
Onions 20g
1 egg or chicken 30g
Ginger 2g, Garlic 5g, Pepper 5g, Salt 1.5 g
Curry leaves and rampe
Butter 5g

PREPARATION METHOD
Cut up the veggies into small pieces.
Then chopped up the ginger and garlic.
Add butter to a pan, and when it's hot, add chopped garlic and ginger. When it's
tempered, add curry leaves, onions, and other vegetables. Let them get tempered.
Then add a half cup of water and let it heat up. When it's hot, add the noodles and
let them cook. Add the egg next.
Once everything has been sufficiently cooked, add tomatoes, salt, and pepper.

Homemade salad Dressing

INGREDIENTS
1 tablespoon cream cheese or yoghurt or
curd
¼ teaspoon pepper
1 teaspoon mustard paste
¼ teaspoon chilli flakes
1 teaspoon sugar
Salt
1 tablespoon lemon juice
¼ teaspoon vinegar

PREPARATION METHOD
Whisk together all ingredients in a small bowl until thoroughly combined.
Serve immediately or refrigerate in an airtight container for one to seven days.
Before consumption, shake again.

42
 WEDNESDAY

Wednesday BF
Full cream fresh milk (Bed tea)
BF ingredients
Kurakkan porridge with a piece of papaya
Full cream fresh milk (200g), Kurakkan flour (30g),
Rulang (15g), Green gram (30g), Coconut scraping
Alternatives
Milk coffee (15g), Salt(1g), Papaya (100g)
Kola kada with a banana

Wednesday lunch Lunch ingredients

Fried vegetable noodles with baked fish
Alternatives
Fried rice (vegetable) with tofu curry
Noodles (60g), Leeks(30g), Carrot(30g),
Spinach(30g), Fish(45g), Big onion(30g), Pea
nut(30g), Olive oil(5g), Garlic(5g), Tomato(15g),
Pepper(2g), Cinnamon (0.5g), Cardamom(0.2g),
Salt(1.5g)

Dinner ingredients
Wednesday Dinner
Red rice flour(60g), Chicken(45g), Carrot (50g),
String hopper kottu with chicken curry
Cabbage(25g), Beans(20g), Big onion(50g), Green
Alternatives chili(2.5g), Tomato(25g), Garlic(2g), Curry
Cous-cous tempered vegetable and powder(1g), Pepper (2g), Salt(1.5g)
boiled egg

Wednesday Snack Options

Watermelon + peanuts
Snack ingredients
Curd with kithul treacle
Watermelon(80g), Peanuts(30g), Curd(50g), Kithul
Alternatives treacle(5g
Sunflower seeds + guava
Greek Yoghurt with kithul treacle

Nutrient Content % DRI Nutrient Content DRI %

Energy (kcal) 1609 100 BI(mg) 0.6 86
Protein (g) 57 >100 B12(µg) 5.1 100
CHO (g) 56 100 Vit C 108 >100
Fat (g) 213 100 Ca (mg) 771 >100
Fiber (g) 29 100 Mg (mg) 382 >100
Vit A (µg) 1869 >100 Na (mg) 1795 68
Vit D (µg) 68 100 K (mg) 2391 90
Vit E (mg) 3.7 45 Fe (mg) 17.1 100
Vit E (mg) 332.1 >100 Zn (mg) 9.3 100
Total cost Rs. 857

43
 Cous-cous Tempered Vegetable

INGREDIENTS
Cous cous 500g
Sunflower or similar oil 20ml
Carrot 100g, Purple cabbage 100g
Green, yellow, Red bell pepper 150g
Boiled green peas 100g
Boiled corn 100g , Minchy leaves 20g
Curry leaves , Big onion
Curry powder 2 tsp , Salt 5g

PREPARATION METHOD

Boil one liter of water, add one teaspoon of oil, 500 g of cous cous, and keep it for

five minutes.

Cut onion, curry leaves, carrot, purple cabbage, green, yellow, and red bell peppers,

minchy leaves, boiled green peas, and boiled corn into small pieces.

Use a fork to break up the clumps until they become fluffy.

Put 15 ml of sunflower oil in a hot pan, add all the vegetables, and stir-fry on medium

heat for 5 minutes.

Add the cous cous, curry powder, chili powder, salt, and heat for five minutes off the

stove.

Serve with a boiled or a poached egg.

Five people can enjoy it with some ketchup.

44
 THURSDAY

Thursday BF
Nonfat fresh milk (Bed tea)
Milk rice made with Meneri, Thana,
Olu rice, Cashew, Sesame + Lunu miris
Alternatives
Fresh milk/ Powdered milk
Mung kiribath with Seeni sambol
BF ingredients
Nonfat fresh milk (200g), Meneri(45g), Thana(15g),
Olu rice(15g), Cashew(15g), Sesame(10g), Coconut
scraping(15g), Red onion(5g), Chili flakes(2g), Lime,
Salt(1.5g)

Thursday Lunch
Keeri samba rice
Lunch ingredients
With Curries (brinjal moju, Cauliflower Keeri samba(90g), Chicken(60g), Brinjal(50g),
curry, Beans curry, Chicken curry mirisata) Cauliflower(20g), Bean(30g), Gotukola(15g), Big
Gotukola salad onion(30g), Green chili(5g), Garlic(2g), Curry pow-
der(1g), Chili powder(2g), Cinnamon(0.5g), Ginger,
Alternatives Coconut scraping (15g), Curry leaves, ramphe,
One pot tomato rice with cabbage, Lime, Salt(2g)
carrot, tomato, prawns, spinach)
Vegetable chop suey

Thursday Dinner
Fish soup with whole grain toasted bread
Dinner ingredients
(Paraw fish, carrot, Leeks, Beans,
Bread (120g), Paraw fish(50g), Carrot(20g),
cabbage)
Cabbage(20g), Bean(20g), Leeks(20g), Garlic(2g),
Alternatives Pepper, Tomato(25g), Salt(1.5g)
Normal bread/Rice flour bread
Seer fish/chicken

Thursday snack options

Pineapple
Snack ingredients
Curd with Grapes, Strawberry, Sugar
pineapple(100g), strawberry(20g), grapes(20g),
Alternatives sugar(10g), curd(50g)
Papaw/Mango/Avocado
Curd with Kithul treacle

Nutrient Content % DRI Nutrient Content DRI %

Energy (kcal) 1735.4 100 BI(mg) 1.1 >100
Protein (g) 69.7 >100 B12(µg) 5.8 100
CHO (g) 237.2 100 Vit C 81.0 100
Fat (g) 53.8 100 Ca (mg) 899.3 100
Fiber (g) 35.0 >100 Mg (mg) 1299.4 >100
Vit A (µg) 397.4 81 Na (mg) 2585.3 74
Vit D (µg) 160.3 >100 K (mg) 1907.6 99
Vit E (mg) 2.6 29 Fe (mg) 14.6 99
Vit E (mg) 181.8 >100 Zn (mg) 10.3 100
Total cost Rs. 793

45
 Milk rice made with Millet, Olu rice, Maize,
Cashew and Sesame seed Ingredients
(For a single person)

INGREDIENTS
Maize 15g
Olu rice 30g
Millet 45g
Cashew 15g
Sesame 10g
Coconut scraping 15g
Salt 1.5g

PREPARATION METHOD

Millet, Maize, and Olu rice should be washed well and cooked for 15–20 minutes in a

pan with 2 cups of water.

Prepare a cup of coconut milk, add some salt, and mix it well.

Add the salted coconut milk to the cooked Millet, Olu rice, and Maize, stir well, and

cook for another 10 to 15 minutes.

Take the mixture off the heat and let it cool for 5–10 minutes at room temperature.

Put the mixture in a shallow dish and spread it out flat. Then sprinkle

cashew/groundnut pieces and sesame seeds on top of the flattened mixture.

Cut it into squares and serve it with lunumiris.

46
 FRIDAY

Friday BF
Fresh milk (nonfat)
Wrap with taco
BF ingredients
Filling with cauliflower, potato, avocado
Nonfat fresh milk(200g), Atta flour wrap (50g),
Fish
Cauliflower (45g), Avocado (40g), Fish (60g),
Alternatives
Potato(25g), Garlic (2g), Pepper, Salt(1g)
Soy milk / Rice flour roti
Sweet potato, mushrooms, Olive oil
Chicken/soya meat

Friday Lunch
Fried rice with carrot, boil maize leeks, Lunch ingredients
spring onion Samba rice (75g), Prawns (60g), Spring onion (15g),
Prawn curry maize (15g), Carrot (15g), Leeks(20g), Pepper(2g),
Olive oil(10g), Curry leaves, Rampe, Salt(1g)
Alternatives
Cuttle fish/ chicken

Friday Dinner
Dinner out- Chicken pizza Dinner ingredients
Dessert- Orange juice Wheat flour (120g), Chicken (60g), Egg, Tomato
(50g), Big onion (30g), Bell pepper (30g), Garlic(2g),
Alternatives
Sea food rice Capsicum(30g), Butter(10g), Curry leaves, Salt(2g)
Lime juice

Friday snack options

Sago pudding
Snack ingredients
Wood-apple smoothie
Sago(30g), Wood-apple (100g), Coconut scrap-
Alternatives ing(10g), Nonfat fresh milk(100g)
Watalappan
Avocado/ papaya smoothie

Nutrient Content % DRI Nutrient Content DRI %

Energy (kcal) 1855.7 100 BI(mg) 0.8 100.0
Protein (g) 76.8 >100 B12(µg) 10.8 100.0
CHO (g) 220.7 100 Vit C 70.8 100.0
Fat (g) 71.8 >100 Ca (mg) 614.0 84.0
Fiber (g) 28.0 >100 Mg (mg) 1177.5 >100
Vit A (µg) 632.8 >100 Na (mg) 2451.9 68.0
Vit D (µg) 34.0 100 K (mg) 1915.3 100.0
Vit E (mg) 4.9 43 Fe (mg) 10.2 100.0
Vit E (mg) 142.7 >100 Zn (mg) 8.1 91.0
Total cost Rs. 835

47
 Taco with spicy filling

PREPARATION METHOD
Cut the potatoes, carrots, and cauliflower

into small cubes (1 x 1 cm size).

Cook them in water until they are soft.

Drain extra water.

Chop the garlic claw into small pieces.

Then add garlic, potatoes, cauliflower, boiled fish/meat/cooked sausages, and

avocado. Season with pepper and salt.

48
 SATURDAY

Saturday BF
Fresh milk (Full cream)
BF ingredients
Chickpea, Scrapped coconut
Full cream fresh milk (200g), Chickpea(30g),
Kola kanda (one cup)
Coconut scraping(15g), Red rice(15g),
Alternatives Mukunuwenna(30g), Gotukola(30g), Garlic(2g),
Soy milk / Banana Sugar (5g), salt(1g)
Mung beans, Cowpea with lunu miris

Saturday Lunch
Rice / Chicken curry mirisata
Mushroom devel / Pumpkin curry
Thebu leaves salad
Alternatives
Rice / Fish curry mirisata
Mung bean sprouts devel / Dhal curry
Mukunuwenna, kathurumurunga,
Angunakola,Gotukola mallum
Lunch ingredients
Samba rice(75g), Chicken(60g), Mushroom(30g),
Thebu leaves(30g), Pumpkin(50g), Coconut scrap-
ing(15g), Big onion(30g), Green chili(5g), Garlic(2g),
Curry powder(1g), Chili powder(2g), pepper(2g),
Cinnamon(0.5g), Ginger, Curry leaves, ramphe,
Lime, Salt(2g)

Saturday Dinner
Taco roti / Egg/fish
Dinner ingredients
Vegetables (Zukini, tomato, salad leaves,
Wheat flour (60g), Egg, Bean(15g), Tomato(30g),
carrot, etc)
Zukini green(15g), Salad leaves(30g), Carrot(15g),
Alternatives Big onion(15g), Capsicum(10g), Cheese(15g), But-
Sandwich with whole wheat flour ter(5g), Pepper(2g), Salt(1g)
Canola butter, Boiled egg Carrot paste
Gurkin, tomato, onion slices

Saturday snack options

Banana / Green apple
Snack ingredients
Green tea
Banana(100g), Green apple(100g)
Alternatives
Seasonal fruit / Black tea
Beli mal tea

Saturday Content % DRI Nutrient Content DRI %

Energy (kcal) 1658.1 100 BI(mg) 0.7 100
Protein (g) 58.9 >100 B12 4.5 100
CHO (g) 204.8 100 Vit C 80.4 100
Fat (g) 64.8 >100 Ca (mg) 704.8 94
Fiber (g) 39.5 >100 Mg (mg) 1013.4 >100
Vit A (µg) 875.7 >100 Na (mg) 3246.6 93
Vit D (µg) 22.7 100 K (mg) 2048.4 100
Vit E (mg) 4.6 42 Fe (mg) 12.5 83
Vit E (mg) 349.9 >100 Zn (mg) 8.4 94
Total cost Rs. 851

49
 Healthy Oat Meal

PREPARATION METHOD
1 cup oats

2 cups unsweetened almond milk (or any

other type of milk)

1 medium banana / Strawberry/grapes

1/2 tsp vanilla extract

1/2 tsp cinnamon powder

Pinch of salt

Put all of the ingredients in a small saucepan and bring them to a boil over medium

heat.

Stir continuously over low heat for 3 to 5 minutes, until softened and thickened.

Take it off the heat and you can add nuts and fruits to improve the taste and nutri-

tional value.

50
 SUNDAY

Wednesday BF
Baked Sweet potatoes, cheese BF ingredients
Full cream fresh milk (200g), Sweet potato(200g),
Alternatives Cheddar cheese (15g), Cumin(2.5g), pepper(1.5g),
Baked potato, pumpkin or wild yams Big onion(15g), Butter(2.5g), Garlic(2g), Salt(1.5g)

Sunday Lunch
Fried rice with cut vegetables Lunch ingredients
Chicken curry Rice(50g), Chicken(60g), Butter(5g), Carrot(10g),
Coconut chutney Leeks(10g), Mushroom(10g), Big onion(10g),
Garlic(2g), Ginger, Chili flakes, Coconut scraping
Alternatives
Corn rice or yellow rice (15g), Coconut oil(2.5g), pepper(1g), turmeric
fish curry / egg curry powder(0.5g), Salt(1.5g)
Vegetable chop seuy

Sunday Dinner
Chicken and potato soup with toasted
bread
Olive oil or butter /Boiled egg with pepper Dinner ingredients
Bread (100g), Chicken (60g), Egg (50g), Potato
Alternatives (30g), Tomato (30g), Leeks (30g), butter (5g),
Fish and carrot soup with whole
Pepper, Salt (1g)
wheat bread/parata/tortilla/Tofu
Butter/ canola oil/ sesame oil
Onion/spinach/coriander
leaves/parsley/bel pepper

Sunday snack options

Papaya juice and sesame roll
Nonfat yoghurt with dry fruits Snack ingredients
Papaya (100g), Sesame seeds (5g), Nonfat yoghurt
Alternatives (40g)
Seasonal fruit with roasted peanut
Curd/lassi/custard pudding with cashew

Sunday Content % DRI Nutrient Content DRI %

Energy (kcal) 1638.9 100 BI(mg) 1.0 >100
Protein (g) 61.3 >100 B12 5.1 100
CHO (g) 207.9 100 Vit C 100.0 >100
Fat (g) 59.7 100 Ca (mg) 822.9 >100
Fiber (g) 25.7 100 Mg (mg) 1043.0 >100
Vit A (µg) 715.2 100 Na (mg) 2315.7 66
Vit D (µg) 21.9 100 K (mg) 2449.1 100
Vit E (mg) 2.8 25 Fe (mg) 13.0 87
Vit E (mg) 127.8 >100 Zn (mg) 7.2 81
Total cost Rs. 623

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 Baked sweet potatoes with cheese

INGREDIENTS
Sweet potatoes 2
Olive oil ½ teaspoon
Onion 1 tablespoon
Pepper ¼ teaspoon
Cheese 30 g
Pinch of salt

PREPARATION METHOD
Wash and clean the skin of the sweet potato to remove any dirt and soil.
Poke the sweet potato with a fork four to five times.
Put the sweet potatoes on a baking tray, spray them with olive oil, and bake at 400°F
for around an hour.
Bake until the sweet potatoes are soft.
Push the ends of the baked sweet potatoes together to open them. Scoop out the
inside of each sweet potato.
Add salt, pepper, and chopped big onion and mix well. Fill the mixture back into the
sweet potato shells. Sprinkle with cheese and bake at 375°F for another 10-15 min-
utes.
Alternatives Fillings
Quinoa, green chili, red onion, lemon, and cheese
Beans, cabbage, and cheese filling
Apple, mung bean sprouts, and cheese filling
Chickpeas, yoghurt, and spinach filling

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 Coconut Chutney
INGREDIENTS
Scraped Coconut 2 tbs
Coriander leaves ½ tbs
Curry leaves ½ tbs
¼ inch Garlic / Lemon juice
Tamarind juice / 1-2 green chilli
¼ tsp mustard seeds
½ tsp cumin seeds / 1 red chilli
Butter ¼ or coconut oil ¼ tsp
Pinch of salt
PREPARATION METHOD
Blend all ingredients except lemon juice, to make a mixture.
Fry mustard seeds, red chili, and cumin seeds in butter or oil
Add the blended mixture; Add lemon juice before serving.

Corn Rice

INGREDIENTS
Dried corn 100g
Cut vegetables
Big onion ½
Curry leaves one tablespoon
Chilli flakes ¼ teaspoon
Butter, ghee or healthy oil 2 teaspoon
Egg 1/ chicken /fish/ minced tofu/mung
bean sprouts

PREPARATION METHOD
Grind corn into small pieces
Wash corn and cook it like rice. Heat oil or butter in a pan and fry curry leaves, garlic,
and onion.
Add cut veggies, meat, fish, or egg Add boiling corn and mix well
Suggest boiling dry corn in a pressure cooker to conserve cooking time and fuel.
Can prepare a dish using maize and vegetable mix
In addition to dry corn, you can also use sweet corn.
If so, there is no need to prepare it like rice.
You may combine sweet corn with the veggie mixture and then serve.
Use a dry cloth to cover it.
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 Tortilla Roti

INGREDIENTS
1 cup of wheat flour
1/3 cup of warm water
Baking powder ½ teaspoon
Salt ¼ teaspoon
Olive oil, coconut oil, or ghee 1
tablespoon

Add salt, ghee, and baking powder to the flour and mix well.
Gradually add warm water and knead the dough for 10 minutes. Cover it for 20
minutes and knead it again for 3 minutes.
Make small balls and knead each one for two to three minutes.
Sprinkle dry flour; roll out thin and transparent; roast both sides for 10-15 seconds; do
not over-roast.'
Use a dry cloth to cover it.

PREPARATION METHOD
1 big onion, ½ bell pepper, 1 clove of garlic
1 tbs dried red beans, ½ tomato
60 g grilled / boiled / baked chicken or fish (for vegetarians, consider tofu / paneer/
chickpea)
¼ tsp olive oil
Pinch of pepper and salt
Stir-fry all the vegetables and then add chicken, fish, or tofu to make the filling.
Stuff roti tortillas with the mixture. You can make it taste better by adding grated
cheese.
Tortillas are native to Mexico and are used as bread or a side dish in a range of cui-
sines.
You can add any nutritious filling and can make healthier meals by combining whole
wheat flour, kurakkan flour, and gram flour.
Sweet potato or potato puree can also be added to the main dough.

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References

1. Sri Lanka Food Composition Tables (S.L.F.C.T.), Department of Nutrition,

Medical Research Institute 2021
2. Dietary Reference Intakes for Sr Lankans, Department of Nutrition, Medi
cal Research Institute 2021

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