DIET PLAN FOR WEEK

"Hey there! Ready to dive into some deliciously healthy habits to tackle conditions like
diabetes and fatty liver? Before we cook up your special meal plan, let's chew on some
key healthy eating tips:

 Loading up on whole, fresh foods

 Sipping on plenty of water
 Balancing those macros
 Giving the boot to junk food
 Savouring each bite
 Getting those bodies moving

These fab rules will be the backbone of your custom meal plan, tailored just
for you and your health goals.
Get ready to rock your meal map, paving the way to a healthier you!
Let's spice things up with your personalized meal plan!"

Monday

BREAKFAST

Option 1: 2 whole-grain idlis with 1 cup sambar and 2 tbsp chutney provides 320 calories,
10g of protein, 10g of fat, 50g of carbohydrates, 9g of fibre, 400mg of sodium, 10g of sugar,
and 0mg of cholesterol.

Option 2: 1 cup vegetable poha with 10 peanuts and 1 medium banana offers 425 calories,
7g of protein, 20g of fat, 60g of carbohydrates, 7g of fibre, 200mg of sodium, 20g of sugar,
and 0mg of cholesterol.

Option 3: 2-egg omelette with 2 slices of whole-grain toast contains 260 calories, 16g of
protein, 15g of fat, 20g of carbohydrates, 2g of fibre, 250mg of sodium, 2g of sugar, and
180mg of cholesterol.

MORNING SNACK

Option 1: A fresh fruit salad made with 1 cup mixed berries (strawberries, blueberries,
raspberries), 1/2 cup diced apple, and 1/4 cup chopped walnuts provides 150-200 calories,
2-3g protein, and 4-5g fibre.

Option 2: A 6-ounce serving of yoghurt topped with 1/4 cup granola, 1/2 cup mixed berries
(blueberries, blackberries, raspberries), and 1 tablespoon honey contains 200-250 calories,
10-12g protein, and 4-5g fibre.

Option 3: Two Moong Dal Chillas (Lentil Pancakes) made with 1/2 cup moong dal, 1/2 cup
whole wheat flour, and 1/4 cup chopped cucumber, served with a side of 1/2 cup sliced
papaya, provide 200-250 calories, 10-12g protein, and 5-6g fibre.

LUNCH

Option 1: 1/2 cup cooked brown rice (100 calories, 2g protein, 2g fibre), 1 cup Toor Dal
Kootu (150 calories, 10g protein, 4g fibre), 1 cup Bitter Gourd Poriyal (50 calories, 2g
protein, 3g fiber), and 100g grilled chicken (140 calories, 25g protein, 0g fibre) provides a
total of 440 calories, 39g protein, and 9g fiber.
Option 2: 1/2 cup cooked Samai (Little Millet) rice (100 calories, 2g protein, 2g fibre), 1
cup Moong Dal Sambar (150 calories, 10g protein, 4g fibre), 1 cup Cucumber and Tomato
Salad (45 calories, 2g protein, 3g fibre), and 100g grilled fish (Pomfret) (180 calories, 30g
protein, 0g fibre) provides a total of 475 calories, 44g protein, and 9g fibre.

Option 3: 2-3 Idlis (Steamed brown rice cakes) (150 calories, 3g protein, 2g fibre), 1 cup
Vegetable Stew (50 calories, 2g protein, 3g fibre), 1 cup Roasted Vegetables (50 calories,
2g protein, 3g fibre), and 1 cup low-fat Buttermilk (100 calories, 5g protein, 0g fibre)
provide a total of 350 calories, 12g protein, and 8g fibre.

EVENING SNACK

Option 1: 1 small apple (95 calories, 0.3g protein, 2.4g fibre) and 1 tablespoon almond
butter (100 calories, 2g protein, 1.6g fibre) provide a total of 195 calories, 2.3g protein,
and 4g fibre.

Option 2: 1 cup roasted chana (chickpeas) (160 calories, 5g protein, 6g fibre) and 1 small
pear (62 calories, 0.4g protein, 2.4g fibre) provides a total of 222 calories, 5.4g protein,
and 8.4g fibre.

Option 3: 1 small cup Greek yoghurt (100 calories, 10g protein, 0g fibre) and 1/2 cup mixed
berries (60 calories, 1g protein, 2g fibre) provide a total of 160 calories, 11g protein, and
2g fibre.

DINNER

Option 1: 1/2 cup cooked Quinoa (100 calories, 2g protein, 2g fibre), 1 cup mixed vegetable
stew (50 calories, 2g protein, 3g fibre), and 100g grilled chicken (140 calories, 25g protein,
0g fibre) provides a total of 290 calories, 29g protein, and 5g fibre.

Option 2: 1/2 cup cooked Brown Rice (100 calories, 2g protein, 2g fibre), 1 cup Lentil soup
(150 calories, 10g protein, 4g fibre), and 100g grilled fish (180 calories, 30g protein, 0g
fibre) provide a total of 430 calories, 42g protein, and 6g fibre.

Option 3: 2-3 whole-grain Rotis (120 calories, 3g protein, 2g fibre), 1 cup mixed vegetable
sabzi (50 calories, 2g protein, 3g fibre), and 100g roasted chicken (140 calories, 25g protein,
0g fibre) provides a total of 310 calories, 30g protein, and 5g fibre.

Total nutritional value for:

Breakfast:

- Option 1: 320 calories, 10g protein, 10g fat, 50g carbs, 9g fibre, 400mg sodium, 10g
sugar, 0mg cholesterol

- Option 2: 425 calories, 7g protein, 20g fat, 60g carbs, 7g fibre, 200mg sodium, 20g
sugar, 0mg cholesterol

- Option 3: 260 calories, 16g protein, 15g fat, 20g carbs, 2g fibre, 250mg sodium, 2g
sugar, 180mg cholesterol

Morning Snack:

- Option 1: 150-200 calories, 2-3g protein, 4-5g fibre

 - Option 2: 200-250 calories, 10-12g protein, 4-5g fibre

- Option 3: 200-250 calories, 10-12g protein, 5-6g fibre

Lunch:

- Option 1: 440 calories, 39g protein, 9g fibre

- Option 2: 475 calories, 44g protein, 9g fibre

- Option 3: 350 calories, 12g protein, 8g fibre

Evening Snack:

- Option 1: 195 calories, 2.3g protein, 4g fibre

- Option 2: 222 calories, 5.4g protein, 8.4g fibre

- Option 3: 160 calories, 11g protein, 2g fibre

Dinner:

- Option 1: 290 calories, 29g protein, 5g fibre

- Option 2: 430 calories, 42g protein, 6g fibre

- Option 3: 310 calories, 30g protein, 5g fibre

Total Nutritional Value:

Option 1: 1845 calories, 97g protein, 35g fat, 240g carbs, 35g fibre, 1350mg sodium, 42g
sugar, 180mg cholesterol

Option 2: 2042 calories, 103g protein, 45g fat, 280g carbs, 37g fibre, 1050mg sodium, 52g
sugar, 0mg cholesterol

Option 3: 1730 calories, 83g protein, 32g fat, 210g carbs, 29g fibre, 900mg sodium, 24g
sugar, 180mg cholesterol
TUESDAY
BREAKFAST
Option 1: 1/2 cup cooked ragi millet (100 calories, 2g protein, 2g fibre), 1/2 cup mixed
fruits (50 calories, 1g protein, 2g fibre), and 1 tablespoon chopped nuts (50 calories, 1g
protein, 1g fibre) provides a total of 200 calories, 4g protein, and 5g fibre.
Option 2: 2-3 idlis made with bajra millet (120 calories, 2g protein, 2g fibre), 1/2 cup
sambar (lentil soup) (50 calories, 2g protein, 2g fibre), and 1/2 cup mixed vegetables (50
calories, 2g protein, 2g fibre) provides a total of 220 calories, 6g protein, and 6g fibre.
Option 3: 1/2 cup cooked quinoa millet (100 calories, 2g protein, 2g fibre), 1/2 cup
cooked lentils (50 calories, 5g protein, 2g fibre), and 1/2 cup mixed vegetables (50
calories, 2g protein, 2g fibre) provides a total of 200 calories, 9g protein, and 6g fibre.
MORNING SNACK
Option 1: Sprouted Fenugreek and Whole Grain Crackers (1/4 cup, 100g) - Calories: 150,
Protein: 8g, Carbs: 25g, Fat: 3g, Fiber: 7g
Option 2: Spinach and Kale Salad with Cherry Tomatoes and Pumpkin Seeds (1 bowl, 150g)
- Calories: 50, Protein: 3g, Carbs: 10g, Fat: 0g, Fiber: 5g
Option 3: Smoothie made with Yogurt, Banana, and Spinach (1 glass, 200g) - Calories:
200, Protein: 15g, Carbs: 30g, Fat: 5g, Fiber: 5g
LUNCH
Option 1: Brown rice (1 cup, 110g) with mixed vegetable sabzi (1 cup, 50g), and a bowl of
spinach soup (1 cup, 20g) - 400 calories, 60g carbs, 15g protein
Option 2: Whole wheat roti (2, 120g) with chicken tikka (2 pieces, 100g) and a side of
sautéed broccoli (1 cup, 55g) - 500 calories, 40g carbs, 35g protein
Option 3: Quinoa (1 cup, 150g) with mixed bean curry (1 cup, 100g) and a side of steamed
green beans (1 cup, 55g) - 500 calories, 60g carbs, 20g protein
EVENING SNACK
Option 1: Roasted Makhana (100g) - 2 cups, Calories: 150, Protein: 5g, Carbs: 30g, Fat:
2g, Fiber: 5g
Option 2: Yogurt with Mixed Berries (150g) - 1 cup yoghurt + 1/2 cup mixed berries
(strawberries, blueberries, raspberries), Calories: 100, Protein: 10g, Carbs: 20g, Fat: 0g,
Fiber: 4g
Option 3: Handful of Almonds (30g) - 15-20 almonds, Calories: 170, Protein: 6g, Carbs: 6g,
Fat: 14g, Fiber: 3g
DINNER
Option 1: 1 cup of vegetable biryani (250g) made with brown rice (150g), mixed
vegetables (50g), and 1 tablespoon of oil (10g), providing 350 calories, 10g protein, 40g
carbs, and 15g fat.
Option 2: 2 pieces of grilled chicken tikka (120g) with 1 cup of mixed vegetables (50g) and
1/2 cup of brown rice (100g), providing 300 calories, 35g protein, 20g carbs, and 10g fat.
Option 3: 1 cup of lentil soup (200g) made with cooked lentils (150g), vegetable broth
(50g), and 1 whole wheat roti (100g), providing 400 calories, 20g protein, 60g carbs, and
10g fat.
Total nutritional value:
Breakfast:
- Option 1: 200 calories, 4g protein, 5g fibre
- Option 2: 220 calories, 6g protein, 6g fibre
- Option 3: 200 calories, 9g protein, 6g fibre
Morning Snack:
- Option 1: 150 calories, 8g protein, 7g fibre
- Option 2: 50 calories, 3g protein, 5g fibre
- Option 3: 200 calories, 15g protein, 5g fibre
Lunch:
- Option 1: 400 calories, 15g protein, 60g carbs
- Option 2: 500 calories, 35g protein, 40g carbs
- Option 3: 500 calories, 20g protein, 60g carbs
Evening Snack:
- Option 1: 150 calories, 5g protein, 5g fibre
- Option 2: 100 calories, 10g protein, 4g fibre
- Option 3: 170 calories, 6g protein, 3g fibre
Dinner:
- Option 1: 350 calories, 10g protein, 40g carbs
- Option 2: 300 calories, 35g protein, 20g carbs
- Option 3: 400 calories, 20g protein, 60g carbs
Total Daily Nutritive Value:
- Option 1: 1450 calories, 47g protein, 122g carbs, 22g fat, 31g fibre
- Option 2: 1570 calories, 94g protein, 120g carbs, 24g fat, 29g fibre
- Option 3: 1570 calories, 69g protein, 146g carbs, 24g fat, 29g fibre
Wednesday

BREAKFAST

Option 1: 2 ragi idlis (120 calories, 2g protein, 2g fibre), 1/2 cup sambar (50 calories, 2g
protein, 2g fibre), and 1/2 cup mixed vegetables (50 calories, 2g protein, 2g fibre) provides
a total of 220 calories, 6g protein, and 6g fibre.

Option 2: 1/2 cup oats upma (100 calories, 2g protein, 2g fibre), 1 tablespoon chopped nuts
(50 calories, 1g protein, 1g fibre), and 1/2 cup mixed fruits (50 calories, 1g protein, 2g
fibre) provides a total of 200 calories, 4g protein, and 5g fibre.

Option 3: 2 whole-grain dosas (120 calories, 2g protein, 2g fibre), 1/4 cup lentil fillings (50
calories, 5g protein, 2g fibre), and 2 tablespoons coconut chutney (100 calories, 1g protein,
2g fibre) provides a total of 270 calories, 8g protein, and 6g fibre.

MORNING SNACK

Option 1: Fenugreek Leaves and Whole Grain Wrap (2 wraps, 100g) - Calories: 120, Protein:
5g, Carbs: 20g, Fat: 2g, Fiber: 5g

Option 2: Mixed Greens Salad with Cucumber, Tomato, and Carrot (1 bowl, 150g) - Calories:
40, Protein: 2g, Carbs: 10g, Fat: 0g, Fiber: 5g

Option 3: Yogurt with Berries and Nuts (1 cup, 150g) - Calories: 150, Protein: 10g, Carbs:
20g, Fat: 5g, Fiber: 4g

LUNCH

Option 1: Whole wheat roti (2, 120g) with vegetable biryani (1 cup, 150g) and a side of
cucumber raita (1 cup, 100g) - 550 calories, 70g carbs, 15g protein

Option 2: Brown rice (1 cup, 110g) with fish fry (2 pieces, 100g) and a side of sautéed
spinach (1 cup, 20g) - 400 calories, 40g carbs, 30g protein

Option 3: Lentil soup (1 cup, 200g) with a side of mixed greens salad (1 cup, 20g) and whole
wheat bread (2 slices, 120g) - 450 calories, 60g carbs, 20g protein

EVENING SNACK

Option 1: Herbal Tea with Lemon (100g) - 1 cup tea, Calories: 0, Protein: 0g, Carbs: 0g,
Fat: 0g, Fiber: 0g

Option 2: Grilled Vegetable Skewers (100g) - 4-5 skewers, Calories: 50, Protein: 5g, Carbs:
10g, Fat: 0g, Fiber: 5g

Option 3: Ragi Cookies (100g) - 2-3 cookies, Calories: 120, Protein: 5g, Carbs: 25g, Fat: 2g,
Fiber: 5g

DINNER

Option 1: 1 cup of mixed vegetables (50g) and 1/2 cup of paneer cubes (100g) with 1/2 cup
of brown rice (100g), providing 300 calories, 20g protein, 20g carbs, and 20g fat.

Option 2: 2 pieces of grilled fish (120g) with 1 cup of mixed vegetables (50g) and 1/2 cup
of brown rice (100g), providing 250 calories, 30g protein, 20g carbs, and 10g fat.
Option 3: 1 cup of cooked lentils (200g) with 2 cups of vegetable broth (200g) and 1 whole
wheat roti (100g), providing 400 calories, 20g protein, 60g carbs, and 10g fat.

Total nutritional value:

Breakfast:

- Option 1: 220 calories, 6g protein, 6g fibre

- Option 2: 200 calories, 4g protein, 5g fibre

- Option 3: 270 calories, 8g protein, 6g fibre

Morning Snack:

- Option 1: 120 calories, 5g protein, 5g fibre

- Option 2: 40 calories, 2g protein, 5g fibre

- Option 3: 150 calories, 10g protein, 4g fibre

Lunch:

- Option 1: 550 calories, 15g protein, 70g carbs

- Option 2: 400 calories, 30g protein, 40g carbs

- Option 3: 450 calories, 20g protein, 60g carbs

Evening Snack:

- Option 1: 0 calories, 0g protein, 0g fibre

- Option 2: 50 calories, 5g protein, 5g fibre

- Option 3: 120 calories, 5g protein, 5g fibre

Dinner:

- Option 1: 300 calories, 20g protein, 20g carbs

- Option 2: 250 calories, 30g protein, 20g carbs

- Option 3: 400 calories, 20g protein, 60g carbs

Total Daily Nutritive Value:

- Option 1: 1540 calories, 51g protein, 201g carbs, 42g fat, 31g fibre

- Option 2: 1340 calories, 71g protein, 170g carbs, 35g fat, 29g fibre

- Option 3: 1640 calories, 63g protein, 221g carbs, 42g fat, 35g fibre
THURSDAY

BREAKFAST

Option 1: - 2 Whole-grain Parathas (flatbread) with 1/2 cup Mixed Vegetable Sabzi (stir-
fry) and 1/4 cup Low-fat Yogurt (200 calories, 30g carbs, 10g protein)

Option 2: - 1 cup Millet Porridge with 1/2 cup Dalia (broken wheat) and 1/4 cup Mixed
Nuts (250 calories, 40g carbs, 10g protein)

Option 3: - 2 Whole-grain Dosas (fermented rice and lentil crepes) with 1/2 cup Vegetable
Stew and 1/4 cup Coconut Chutney (150 calories, 30g carbs, 5g protein)

MORNING SNACK

Option 1: Whole Grain Toast with Peanut Butter (100g) - Calories: 150, Protein: 8g, Carbs:
20g, Fat: 8g, Fiber: 4g

Option 2: Paneer and Fresh Fruit Salad (150g) - Calories: 150, Protein: 15g, Carbs: 10g, Fat:
5g, Fiber: 2g

Option 3: Greens Salad with Spinach, Beetroot, and Pumpkin Seeds (100g) - Calories: 50,
Protein: 3g, Carbs: 10g, Fat: 0g, Fiber: 5g

LUNCH

Option 1: Whole wheat roti (2, 120g) with lentil curry (1 cup, 200g) and a side of sautéed
beetroot (1 cup, 50g) - 500 calories, 70g carbs, 20g protein

Option 2: Brown rice (1 cup, 110g) with vegetable Kuruma (1 cup, 150g) and a side of
steamed green peas (1 cup, 55g) - 500 calories, 70g carbs, 15g protein

Option 3: Grilled chicken breast (2 pieces, 100g) with roasted vegetables (1 cup, 50g) and
quinoa (1 cup, 150g) - 400 calories, 30g carbs, 40g protein

EVENING SNACK

Option 1: Oat Biscuits (100g) - 2-3 biscuits, Calories: 120, Protein: 5g, Carbs: 25g, Fat: 2g,
Fiber: 5g

Option 2: Grilled Paneer (100g) - 2 slices paneer, Calories: 150, Protein: 20g, Carbs: 0g,
Fat: 5g, Fiber: 0g

Option 3: Vegetable and Nuts Mix (150g) - 1/2 cup mix, Calories: 170, Protein: 10g, Carbs:
20g, Fat: 10g, Fiber: 5g

DINNER

Option 1: 1 cup of cooked lentils (200g) with 2 cups of vegetable broth (200g) and 1 whole
wheat roti (100g), providing 400 calories, 20g protein, 60g carbs, and 10g fat.

Option 2: 2 pieces of grilled shrimp (120g) with 1 cup of mixed vegetables (50g) and 1/2
cup of brown rice (100g), providing 250 calories, 20g protein, 20g carbs, and 10g fat.

Option 3: 1 cup of mixed vegetables (50g) and 1/2 cup of cooked chicken (100g) with 1/2
cup of brown rice (100g), providing 300 calories, 30g protein, 30g carbs, and 10g fat.
Total nutritional value:

Breakfast:

- Option 1: 200 calories, 30g carbs, 10g protein

- Option 2: 250 calories, 40g carbs, 10g protein

- Option 3: 150 calories, 30g carbs, 5g protein

Morning Snack:

- Option 1: 150 calories, 8g protein, 20g carbs, 8g fat, 4g fibre

- Option 2: 150 calories, 15g protein, 10g carbs, 5g fat, 2g fibre

- Option 3: 50 calories, 3g protein, 10g carbs, 0g fat, 5g fibre

Lunch:

- Option 1: 500 calories, 70g carbs, 20g protein

- Option 2: 500 calories, 70g carbs, 15g protein

- Option 3: 400 calories, 30g carbs, 40g protein

Evening Snack:

- Option 1: 120 calories, 5g protein, 25g carbs, 2g fat, 5g fibre

- Option 2: 150 calories, 20g protein, 0g carbs, 5g fat, 0g fibre

- Option 3: 170 calories, 10g protein, 20g carbs, 10g fat, 5g fibre

Dinner:

- Option 1: 400 calories, 20g protein, 60g carbs, 10g fat

- Option 2: 250 calories, 20g protein, 20g carbs, 10g fat

- Option 3: 300 calories, 30g protein, 30g carbs, 10g fat

Total Daily Nutritive Value:

- Option 1: 1570 calories, 63g protein, 245g carbs, 40g fat, 24g fibre

- Option 2: 1550 calories, 80g protein, 200g carbs, 40g fat, 17g fibre

- Option 3: 1470 calories, 68g protein, 220g carbs, 40g fat, 25g fibre
FRIDAY

BREAKFAST

Option 1: 1 cup Bisi Bele Bath (150g), mixed with 1/2 cup vegetables (50g) and 1 tablespoon
ghee (15g), totalling 250 calories, 40g carbs, and 8g fibre.

Option 2: 2 Jolada Rotis (120g), paired with 1/2 cup mixed vegetable (50g) and 1
tablespoon chutney (15g), totalling 250 calories, 30g carbs, and 5g fibre.

Option 3: 2 Neer Dosas (100g), served with 1/2 cup mixed vegetable saghu (50g) and 1
tablespoon coconut chutney (15g), totalling 200 calories, 20g carbs, and 5g fibre.

MORNING SNACK

Option 1: Smoothie made with Yogurt, Banana, and Spinach (200g) - Calories: 200, Protein:
15g, Carbs: 30g, Fat: 5g, Fiber: 5g

Option 2: Whole Grain Crackers (100g) - Calories: 80, Protein: 2g, Carbs: 15g, Fat: 1g, Fiber:
2g

Option 3: Greens Salad with Kale, Cucumber, and Cherry Tomatoes (100g) - Calories: 40,
Protein: 2g, Carbs: 10g, Fat: 0g, Fiber: 5g

LUNCH

Option 1: Whole wheat roti (2, 120g) with mixed vegetable sabzi (1 cup, 50g) and a side of
sautéed mushrooms (1 cup, 20g) - 450 calories, 60g carbs, 15g protein

Option 2: Brown rice (1 cup, 110g) with fish curry (1 cup, 150g) and a side of steamed
asparagus (1 cup, 25g) - 500 calories, 60g carbs, 30g protein

Option 3: Lentil soup (1 cup, 200g) with a side of mixed greens salad (1 cup, 20g) and whole
wheat bread (2 slices, 120g) - 450 calories, 60g carbs, 20g protein

EVENING SNACK

Option 1: Fresh Fruit and Yogurt Parfait (150g) - 1 cup yoghurt + 1/2 cup fruits, Calories:
150, Protein: 10g, Carbs: 30g, Fat: 0g, Fiber: 4g

Option 2: Roasted Soybeans (100g) - 1/2 cup soybeans, Calories: 120, Protein: 10g, Carbs:
20g, Fat: 2g, Fiber: 5g

Option 3: Whole Grain Crackers (100g) - 2 crackers, Calories: 80, Protein: 4g, Carbs: 15g,
Fat: 1g, Fiber: 2g

DINNER

Option 1: 1 cup of cooked beans (200g) with 2 cups of vegetable broth (200g) and 1 whole
wheat roti (100g), providing 450 calories, 25g protein, 65g carbs, and 10g fat.

Option 2: 2 pieces of grilled chicken breast (120g) with 1 cup of roasted vegetables (50g)
and 1/2 cup of quinoa (100g), providing 350 calories, 40g protein, 30g carbs, and 10g fat.

Option 3: 1 cup of spinach (50g) and 1/2 cup of paneer cubes (100g) with 1/2 cup of brown
rice (100g), providing 300 calories, 20g protein, 20g carbs, and 20g fat.
Total nutritional value:

Breakfast:

- Option 1: 250 calories, 40g carbs, 8g fibre

- Option 2: 250 calories, 30g carbs, 5g fibre

- Option 3: 200 calories, 20g carbs, 5g fibre

Morning Snack:

- Option 1: 200 calories, 15g protein, 30g carbs, 5g fat, 5g fibre

- Option 2: 80 calories, 2g protein, 15g carbs, 1g fat, 2g fibre

- Option 3: 40 calories, 2g protein, 10g carbs, 0g fat, 5g fibre

Lunch:

- Option 1: 450 calories, 60g carbs, 15g protein

- Option 2: 500 calories, 60g carbs, 30g protein

- Option 3: 450 calories, 60g carbs, 20g protein

Evening Snack:

- Option 1: 150 calories, 10g protein, 30g carbs, 0g fat, 4g fibre

- Option 2: 120 calories, 10g protein, 20g carbs, 2g fat, 5g fibre

- Option 3: 80 calories, 4g protein, 15g carbs, 1g fat, 2g fibre

Dinner:

- Option 1: 450 calories, 25g protein, 65g carbs, 10g fat

- Option 2: 350 calories, 40g protein, 30g carbs, 10g fat

- Option 3: 300 calories, 20g protein, 20g carbs, 20g fat

Total Daily Nutritive Value:

- Option 1: 1600 calories, 72g protein, 265g carbs, 33g fat, 34g fibre

- Option 2: 1700 calories, 97g protein, 245g carbs, 43g fat, 24g fibre

- Option 3: 1470 calories, 66g protein, 205g carbs, 41g fat, 24g fibre
SATURDAY

BREAKFAST

Option 1: 2 Akki Rotis (120g), served with 1/2 cup mixed vegetable saghu (50g) and 1
tablespoon chutney (15g), totalling 250 calories, 30g carbs, and 5g fibre.

Option 2: 1 cup Ragi Mudde (150g), paired with 1/2 cup mixed vegetable sambar (50g) and
1 tablespoon ghee (15g), totalling 200 calories, 20g carbs, and 5g fibre.

Option 3: 2 Davangere Benne Dosas (100g), served with 1 tablespoon coconut chutney (15g),
totalling 200 calories, 20g carbs, and 5g fibre.

MORNING SNACK

Option 1: Whole Grain Cereal with Milk (150g) - 1/2 cup cereal + 1/2 cup milk, Calories:
150, Protein: 5g, Carbs: 30g, Fat: 5g, Fiber: 5g

Option 2: Hard-Boiled Egg and Tomatoes (100g) - 1 large egg + 1/2 cup cherry tomatoes,
Calories: 100, Protein: 6g, Carbs: 5g, Fat: 5g, Fiber: 2g

Option 3: Roasted Makhana (Fox Nuts) with Cumin and Coriander (100g) - 1/2 cup roasted
makhana, Calories: 120, Protein: 4g, Carbs: 20g, Fat: 2g, Fiber: 4g

LUNCH

Option 1: Whole wheat roti (2, 120g) with palak paneer (1 cup, 150g) and a side of sautéed
bell peppers (1 cup, 45g) - 500 calories, 60g carbs, 25g protein

Option 2: Brown rice (1 cup, 110g) with mixed vegetable jalfrezi (1 cup, 100g) and a side
of steamed cauliflower (1 cup, 25g) - 450 calories, 60g carbs, 15g protein

Option 3: Quinoa (1 cup, 150g) with grilled chicken breast (2 pieces, 100g) and a side of
mixed greens salad (1 cup, 20g) - 400 calories, 30g carbs, 40g protein

EVENING SNACK

Option 1: Vegetable Sandwich (100g) - 2 slices whole wheat bread + 1/2 cup veggies,
Calories: 120, Protein: 5g, Carbs: 25g, Fat: 2g, Fiber: 5g

Option 2: Fresh Fruit Salad (150g) - 1 cup mixed fruits, Calories: 60, Protein: 2g, Carbs:
15g, Fat: 0g, Fiber: 4g

Option 3: Moong Dal Fritters (100g) - 4-5 fritters, Calories: 150, Protein: 10g, Carbs: 20g,
Fat: 5g, Fiber: 5g

DINNER

Option 1: 1 cup of cooked beans (200g) with 2 cups of vegetable broth (200g) and 2 slices
of whole wheat bread (100g), providing 450 calories, 25g protein, 65g carbs, and 10g fat.

Option 2: 2 pieces of grilled chicken tikka (120g) with 1 cup of roasted vegetables (50g) and
1/2 cup of quinoa (100g), providing 350 calories, 35g protein, 30g carbs, and 15g fat.

Option 3: 1 cup of cooked lentils (200g) and 1/2 cup of kurma (100g) with 1 whole wheat
roti (100g), providing 400 calories, 20g protein, 40g carbs, and 20g fat.
Total nutritive value:

Breakfast:

- Option 1: 250 calories, 30g carbs, 5g fibre

- Option 2: 200 calories, 20g carbs, 5g fibre

- Option 3: 200 calories, 20g carbs, 5g fibre

Morning Snack:

- Option 1: 150 calories, 5g protein, 30g carbs, 5g fat, 5g fibre

- Option 2: 100 calories, 6g protein, 5g carbs, 5g fat, 2g fibre

- Option 3: 120 calories, 4g protein, 20g carbs, 2g fat, 4g fibre

Lunch:

- Option 1: 500 calories, 60g carbs, 25g protein

- Option 2: 450 calories, 60g carbs, 15g protein

- Option 3: 400 calories, 30g carbs, 40g protein

Evening Snack:

- Option 1: 120 calories, 5g protein, 25g carbs, 2g fat, 5g fibre

- Option 2: 60 calories, 2g protein, 15g carbs, 0g fat, 4g fibre

- Option 3: 150 calories, 10g protein, 20g carbs, 5g fat, 5g fibre

Dinner:

- Option 1: 450 calories, 25g protein, 65g carbs, 10g fat

- Option 2: 350 calories, 35g protein, 30g carbs, 15g fat

- Option 3: 400 calories, 20g protein, 40g carbs, 20g fat

Total Daily Nutritive Value:

- Option 1: 1620 calories, 66g protein, 260g carbs, 32g fat, 30g fibre

- Option 2: 1510 calories, 68g protein, 230g carbs, 30g fat, 23g fibre

- Option 3: 1550 calories, 64g protein, 240g carbs, 37g fat, 29g fibre
Sunday

Breakfast

Option 1: 1 cup ven pongal (oat porridge) with 1/2 cup mixed vegetables and a sprinkle of
cinnamon, paired with 1 cup coconut water (150 calories, 30g carbs, 5g protein).

Option 2: Pongal with 1/2 cup mixed vegetables and 1 tsp ghee, accompanied by 1 cup ragi
puttu with 1/2 cup coconut milk and 1 tsp jaggery (200 calories, 30g carbs, 5g protein).

Option 3: 2 whole-grain idiyappam (steamed rice noodles) with 1/2 cup vegetable stew and
2 tbsp low-fat curd, followed by 1/2 cup mixed berries with 1 oz almonds (150 calories, 30g
carbs, 5g protein).

Morning snack

Option 1: Protein-rich Ladoo made with Gram Flour and Nuts (50g) - 1 Ladoo, Calories: 150,
Protein: 10g, Carbs: 20g, Fat: 5g, Fiber: 5g

Option 2: Whole Grain Waffles with Fresh Fruit (150g) - 1 waffle + 1/2 cup mixed fruits,
Calories: 150, Protein: 3g, Carbs: 30g, Fat: 5g, Fiber: 4g

Option 3: Greens Salad with Lettuce, Carrot, and Pumpkin Seeds (100g) - 1 cup lettuce +
1/2 cup grated carrot + 1 tablespoon pumpkin seeds, Calories: 40, Protein: 2g, Carbs: 10g,
Fat: 0g, Fiber: 5g

Lunch

Option 1: whole wheat roti (2, 120g) with palak paneer (1 cup, 150g) and a side of sautéed
bell peppers (1 cup, 45g) - 500 calories, 60g carbs, 25g protein

Option 2: brown rice (1 cup, 110g) with mixed vegetable jalfrezi (1 cup, 100g) and a side
of steamed cauliflower (1 cup, 25g) - 450 calories, 60g carbs, 15g protein

Option 3: quinoa (1 cup, 150g) with grilled chicken breast (2 pieces, 100g) and a side of
mixed greens salad (1 cup, 20g) - 400 calories, 30g carbs, 40g protein

Evening snack

Option 1: Protein-rich Ladoo made with Gram Flour and Nuts (100g) - 2 ladoos, Calories:
300, Protein: 20g, Carbs: 40g, Fat: 10g, Fiber: 10g

Option 2: Whole Grain Waffles with Fresh Fruit (300g) - 2 waffles + 1 cup mixed fruits,
Calories: 300, Protein: 6g, Carbs: 60g, Fat: 10g, Fiber: 8g

Option 3: Greens Salad with Lettuce, Carrot, and Pumpkin Seeds (200g) - 2 cups lettuce +
1 cup grated carrot + 2 tablespoons pumpkin seeds, Calories: 80, Protein: 4g, Carbs: 20g,
Fat: 0g, Fiber: 10g

Dinner

Option 1: 1 cup of cooked beans (200g) with 2 cups of vegetable broth (200g) and 2 slices
of whole wheat bread (100g), providing 450 calories, 25g protein, 65g carbs, and 10g fat.
Option 2: 2 pieces of grilled chicken tikka (120g) with 1 cup of roasted vegetables (50g) and
1/2 cup of quinoa (100g), providing 350 calories, 35g protein, 30g carbs, and 15g fat.

Option 3: 1 cup of cooked lentils (200g) and 1/2 cup of korma sauce (100g) with 1 whole
wheat roti (100g), providing 400 calories, 20g protein, 40g carbs, and 20g fat.

Total nutritive value:

Breakfast:
- Option 1: 150 calories, 30g carbs, 5g protein
- Option 2: 200 calories, 30g carbs, 5g protein
- Option 3: 150 calories, 30g carbs, 5g protein
Morning Snack:
- Option 1: 150 calories, 10g protein, 20g carbs, 5g fat, 5g fibre
- Option 2: 150 calories, 3g protein, 30g carbs, 5g fat, 4g fibre
- Option 3: 40 calories, 2g protein, 10g carbs, 0g fat, 5g fibre
Lunch:
- Option 1: 500 calories, 60g carbs, 25g protein
- Option 2: 450 calories, 60g carbs, 15g protein
- Option 3: 400 calories, 30g carbs, 40g protein
Evening Snack:
- Option 1: 300 calories, 20g protein, 40g carbs, 10g fat, 10g fibre
- Option 2: 300 calories, 6g protein, 60g carbs, 10g fat, 8g fibre
- Option 3: 80 calories, 4g protein, 20g carbs, 0g fat, 10g fibre
Dinner:
- Option 1: 450 calories, 25g protein, 65g carbs, 10g fat
- Option 2: 350 calories, 35g protein, 30g carbs, 15g fat
- Option 3: 400 calories, 20g protein, 40g carbs, 20g fat
Total Daily Nutritive Value:
- Option 1: 1600 calories, 70g protein, 265g carbs, 35g fat, 35g fibre
- Option 2: 1700 calories, 74g protein, 280g carbs, 40g fat, 32g fibre
- Option 3: 1530 calories, 67g protein, 240g carbs, 30g fat, 33g fibre
CALCULATION METHOD USED:
To calculate the total daily nutritive value, I added up the calories, protein,
carbohydrates, fat, and fibre from each meal and snack option. The step-by-step
calculation:

1. Breakfast: Added the values from each breakfast option

2. Morning Snack: Added the values from each morning snack option
3. Lunch: Added the values from each lunch option
4. Evening Snack: Added the values from each evening snack option
5. Dinner: Added the values from each dinner option

Then, I calculated the total daily values by adding up the corresponding values from each
meal and snack