DIET SOUTH ZONE- VEG - 1800 · cups single pounded /brown or red rice /khichdi 2 cups (green gram...

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DIET SOUTH ZONE - VEG 1800 CALORIES Morning Sebu (apple) 100g or Papaya (pappali)- 1.5 slice Breakfast 1 medium nonfried whole grain flour roti /2 whole grain small slices of bread or Somiya, semolina/aval, rice flakes 2 tablespoon in 1 cup milk or 2 tablespoons of aval/rawai/somiya with 1 cup vegetables upma or 1/2 cupful of bengal gram whole (kothukadlai), or 30g cottage cheese and 1 non fried whole grain flour palkatti paratha or 2 whole grain small slices of bread cottage cheese (palkatti) or ½ cup sprouted green gram sandwich or 2 idli (unpolished rice black gram fluffy dumplings) with 1/4th cup masala chole (total 1.5 teaspoon oil) Midmeal 1 cup vegetable soup or rassam Thin moru (1/4th cup dahi) (buttermilk) without sugar Lunch 2 Multigrain/ cambu, pearl millet/ cholam, sorghum/ kezhvaragu, finger millet roti 6" diameter 3/4th cup miriyala charru (peppers vegetable stew) vegetable or ½ cup parangikkai (red pumpkin vegetable) or 1 cup mulaga kada (drumstick vegetable) 1 egg curry or 1 - 4" inch slice of fish goan curry or 1 big cup medium thick palakurru pappu with 1/4th cup redgram and 1 cup spinach stew or 1 cup palkatti masala (cottage cheese, green peas curry) or 1 cup ulava chaaru (total 2 teaspoon oil) Evening snack Tea 1 cup, 50ml milk, no sugar 1 big cup boil Kothukadalai (Bengal gram savoury), or jackfruit seeds (3/4th cup) chaat; 1 teaspoon oil DIET SOUTH ZONE - VEG (1800 calories) Size: A4 Front BETTER HEALTH, OUR MISSION O u r C o n t e n t P a r t n e r INDACIN184792 07 Dec 2018

Transcript of DIET SOUTH ZONE- VEG - 1800 · cups single pounded /brown or red rice /khichdi 2 cups (green gram...

Page 1: DIET SOUTH ZONE- VEG - 1800 · cups single pounded /brown or red rice /khichdi 2 cups (green gram and unpolished rice) 1/2 cup avarai (broad beans) vegetable or 1 cup tambdi bhaji

DIET SOUTH ZONE - VEG

1800 CALORIES

MorningSebu (apple) 100g or

Papaya (pappali)- 1.5 slice

Breakfast1 medium nonfried whole grain flour roti /2 whole grain small slices of bread or

Somiya, semolina/aval, rice flakes 2 tablespoon in 1 cup milk or

2 tablespoons of aval/rawai/somiya with 1 cup vegetables upma or

1/2 cupful of bengal gram whole (kothukadlai), or 30g cottage cheese and 1 non fried whole grain flour palkatti paratha or

2 whole grain small slices of bread cottage cheese (palkatti) or ½ cup sprouted green gram sandwich or

2 idli (unpolished rice black gram fluffy dumplings) with 1/4th cup masala chole (total 1.5 teaspoon oil)

Midmeal1 cup vegetable soup or rassam

Thin moru (1/4th cup dahi) (buttermilk) without sugar

Lunch2 Multigrain/ cambu, pearl millet/ cholam, sorghum/ kezhvaragu, finger millet roti 6" diameter

3/4th cup miriyala charru (peppers vegetable stew) vegetable or ½ cup parangikkai (red pumpkin vegetable) or 1 cup mulaga kada (drumstick vegetable)

1 egg curry or 1 - 4" inch slice of fish goan curry or 1 big cup medium thick palakurru pappu with 1/4th cup redgram and 1 cup spinach stew or 1 cup palkatti masala (cottage cheese, green peas curry) or 1 cup ulava chaaru (total 2 teaspoon oil)

Evening snackTea 1 cup, 50ml milk, no sugar

1 big cup boil Kothukadalai (Bengal gram savoury),or jackfruit seeds (3/4th cup) chaat; 1 teaspoon oil

DIET SOUTH ZONE - VEG (1800 calories) Size: A4 Front

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Page 2: DIET SOUTH ZONE- VEG - 1800 · cups single pounded /brown or red rice /khichdi 2 cups (green gram and unpolished rice) 1/2 cup avarai (broad beans) vegetable or 1 cup tambdi bhaji

Dinner2 mixed flour cambu, pearl millet/ cholam, sorghum/ kezhvaragu, finger millet roti 6” diameter or 2 small cups single pounded /brown or red rice /khichdi 2 cups (green gram and unpolished rice)

1/2 cup avarai (broad beans) vegetable or 1 cup tambdi bhaji or soryakaya chaaru (bottlegourd soupy stew)

100g veg chettinad or 1 cup tomato chaaru (stew) with 30 g low fat junnu (cottage cheese) or 1 cup chana dal or 1 cup karamani (cowpea) or 1 cupful of curd, 2 teaspoon oil

Bedtime150ml manjal/ kesar/ elakkai thai pal (turmeric or cardamaom milk)

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.

1800 CALORIES

DIET SOUTH ZONE - VEG

DIET SOUTH ZONE - VEG (1800 calories) Size: A4 Back

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