2000 CALORIES

MorningSev or Seb/Apple 100g

Breakfast - 1 paneer bhurjee and 1.5 non-fried whole grain flour paratha/3 chapati with chana curry (3/4th cup whole Bengal gram) or

Jav/ Lapsi 3 tablespoon in 1 cup milk or

Masala gatte (chick pea flour dumplings) with 1.5 bajra roti or

40 gms paneer and 1 non-fried whole grain flour paneer paratha / 3 small chilla (green gram savoury pancakes) (total 1.5 teaspoon oil)

Midmeal1 cup vegetable soup / chaas (1/4th cup dahi) (buttermilk) without sugar

Lunch -3 Multigrain/ jowar/ bajra roti 6" diameter / 3 cups unpolished rice

3/4th cup fulgobhi ki sabji (cauliflower) vegetable or 1cup kaddu ki sabji (red pumpkin vegetable)

1 cup dal bati (poached and roasted wheatflour patties dipped in dal and served) or

1 big cup dal palak, medium thick arhar dal with 1/4th cup palak or

1 cup paneer matar masala (paneer green peas curry) or

1/4th cup dahi (curd) and 1 tablespoon besan (chickpeas flour steamed dumplings) rajasthani kadhi (total 2 teaspoon oil)

Evening snack - Tea 1 cup, 50 ml milk, no sugar

3-4 nos faraa (steamed dumplings of urad and chana dal) with red chutney, 1 teaspoon oil

Fruit : Apple (seb) or bel fruit, 1 small, 100 gms

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Disclaimer: The diet plan provided is a sample plan which is solely intended to provide assistance to you in your personal healthy eating efforts. The information is not intended as a substitute for consultation, evaluation or treatment by a medical professional and/or registered dietitian or nutritionist. The diet plans and guidelines are not intended to be, and should not be construed as a substitute for medical advice nor can they be represented as a guarantee of improvement of specific conditions, blood sugar control or weight loss.

2000 CALORIES

Dinner - 2 mixed flour roti or 2 small cups single pounded /brown or red rice

1 cup guar ki phalli ki sabji (cluster beans vegetable) or 1 cup kantola ki sabji (spine gourd vegetable) or vegetable korma (mixed vegetable in the form of a broth)

Pasanda paneer (30gms low fat paneer) or 1 cup tomato gravy with 30 gms low fat paneer or

1 cup dal, or panchratna dal using 1 cup mix dals) or 2 teaspoon oil

Bedtime150 ml (turmeric milk ) haldiwala doodh

DIET NORTH ZONE - VEG

DIET SOUTH ZONE - VEG (2000 calories) Size: A4 Back

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IND

AC

IN18

4792

07

Dec

201

8