Weekly Vegetarian Meal Plan for a 17-Year-Old
Day Meal Item Protein (g) Calories (kcal) Total Pr
Day 1 Breakfast Snack Moong Dal Chilla (2 medium), Green Chutney (2 tbsp), Masala Buttermilk (1 glass) 18 250 17
Lunch Gujarati Dal (1 cup), Brown Rice (1 cup), Steamed Vegetables (1 cup), Ghee (1 tsp) 17 460
Afternoon Snack Roasted Chana (1/4 cup), Roasted Peanuts (1 tbsp), Jaggery (small piece) 9 230
Dinner Paneer Bhurji (1/2 cup), Bajra Roti (2 small), Salad (cucumber, tomato, onion) 28 450
Day 2 Breakfast Snack Masala Poha (1 cup), Sprouted Moong (1/4 cup), Curry Leaves, Mustard Seeds 9 280 16
Lunch Rajma Curry (1 cup), Quinoa (1 cup), Bhindi Masala (1 cup) 20 510
Afternoon Snack Low-Fat Curd (1 cup), Roasted Flaxseeds (1 tsp), Spices (black salt, cumin) 7 120
Dinner Soybean Curry (1 cup), Jowar Roti (2 small), Kachumber Salad (1 cup) 33 520
Day 3 Breakfast Snack Upma with Vegetables (1 cup), Coconut Chutney (2 tbsp) 9 250 17
Lunch Palak Paneer (1 cup), Phulka Roti (2 medium), Salad with Lemon Dressing (1 cup) 23 500
Afternoon Snack Masala Corn (1/2 cup), Green Tea 5 100
Dinner Chhole with Quinoa (1 cup), Steamed Vegetables (1 cup) 16 450
Day 4 Breakfast Snack Dhokla (4 small pieces), Green Chutney (2 tbsp), Masala Chai with Skim Milk (1 cup) 13 220 17
Lunch Dal Makhani (1 cup), Jeera Rice (1 cup), Mixed Veg Subzi (1 cup) 20 615
Afternoon Snack Boiled Peanuts (1/4 cup), Fruit Chaat (1 cup) 8 170
Dinner Vegetable Khichdi (1 cup), Low-Fat Curd (1/2 cup), Steamed Broccoli (1 cup) 17 300
Day 5 Breakfast Snack Vegetable Paratha (1 medium), Low-Fat Curd (1/2 cup) 9 200 16
Lunch Chana Masala (1 cup), Phulka Roti (2 medium), Cucumber Salad (1 cup) 20 500
Afternoon Snack Roasted Makhanas (1 cup), Masala Buttermilk (1 glass) 6 160
Dinner Soya Chunk Curry (1 cup), Bajra Roti (2 medium), Kachumber Salad (1 cup) 33 500
Day 6 Breakfast Snack Thepla (2 small), Masala Chai with Skim Milk (1 cup) 10 250 16
Lunch Mixed Vegetable Pulao (1 cup), Low-Fat Curd (1/2 cup), Cucumber Raita (1 cup) 13 330
Afternoon Snack Roasted Chana with Jaggery (1/4 cup) 7 140
Dinner Rajma Curry (1 cup), Quinoa (1 cup), Seasonal Subzi (1 cup) 24 550
Day 7 Breakfast Snack Vegetable Poha (1 cup), Masala Buttermilk (1 glass) 6 240 17
Lunch Dal Tadka (1 cup), Jeera Rice (1 cup), Steamed Vegetables (1 cup) 18 515
Afternoon Snack Sprouted Moong Salad (1 cup), Green Tea 7 120
Dinner Palak Paneer (1 cup), Bajra Roti (2 small), Cucumber-Tomato Salad (1 cup) 23 500
