6
Day 5
Energy=1575 kcal
Carbohydate=203g
Protein= 63g
Fat=51g
| Time | Menu | Ingredients | Amount |
|---|---|---|---|
| Early Morning 6:30 AM | Ginger water | Fresh ginger slice + warm water | 1 glass |
| Soaked peanuts | Peanuts | 1 handful (30g) | |
| Breakfast 8:30 AM | Vegetable stuffed roti | Wheat flour | 2 small parathas (50g) |
| Grated vegetables (cabbage, carrot, onion) | 1 katori (100g) | ||
| Curd | Curd | ½ katori (60ml) | |
| Mid-Morning 11:00 AM | Pear | Pear (small) | 1 piece (100g) |
| Lunch 1:30 PM | Jowar Palak roti | Jowar flour | 2 rotis (40g flour) |
| Palak | ½ katori (50g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Urad dal | Urad dal (raw) | 2 big spoons (30g) | |
| Vegetables (onion, tomato) | 1 katori (100g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Lauki sabzi | Bottle gourd (lauki) | 1 katori (100g) | |
| Vegetables (onion, tomato) | 1 katori (100g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Plain Buttermilk | Buttermilk | 1 glass (250 ml) | |
| Salad | Cucumber | ½ small plate (50g) | |
| Evening Snack 5:00 PM | Roasted soybean | Whole soybean (roasted) | 1 handful (30g) |
| Dinner 8:00 PM | Vegetable Dalia | Dalia (broken wheat) | 2 big spoons (30g) |
| Mixed vegetables (bottle gourd, carrot, beans) | 1 katori (100g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Salad | Mixed salad vegetables (cucumber, tomato, carrot) | 1 small plate (75g) | |
| Post-Dinner 9:30 PM | Turmeric milk (no sugar) | Toned milk | 1 glass (250 ml) |
| Turmeric root | 1 small piece (crushed or boiled in milk) |
5
Day 4
Energy=1620 kcal
Carbohydate=203g
Protein= 65g
Fat=56g
| Time | Menu | Ingredients | Amount |
|---|---|---|---|
| Early Morning 6:30 AM | Amla juice (diluted) | Amla juice (unsweetened) | 2 big spoons (30 ml) diluted in 1 small glass water |
| Soaked almonds | Almonds | 6 pcs | |
| Breakfast 8:30 AM | Upma | Suji (semolina) | 3 big spoons (45g) |
| Mixed vegetables (onion, carrot, beans, peas) | 1 katori (100g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Mid-Morning 11:00 AM | Orange | Orange | 1 piece (100g) |
| Lunch 1:30 PM | Bajra roti | Bajra flour | 2 rotis (40g flour) |
| Masoor dal | Masoor dal (raw) | 2 big spoons (30g) | |
| Cooking Oil | 1 small spoon (5g) | ||
| Spring onion sabzi | Spring onion | 2–3 stalks (75g approx.) | |
| Besan | 1.5 big spoon (23g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Salad | Mixed salad vegetables (cucumber, tomato, carrot) | 1 small plate (75g) | |
| Curd | Curd | 1 katori (125ml) | |
| Evening Snack 5:00 PM | Roasted makhana | Makhana | 1 handful (30g) |
| Dinner 8:00 PM | Palak (Spinach) Paratha | Whole wheat flour | 2 small parathas (50g) |
| Palak (in dough) | ½ katori (50g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Curd | Curd | ½ katori (60ml) | |
| Salad | Cucumber | ½ small plate (50g) | |
| Post-Dinner 9:30 PM | Warm milk with cinnamon (no sugar) | Toned Milk | 1 glass (250 ml) |
| Cinnamon | Pinch of powder |
4
Day 3
Energy=1575 kcal
Carbohydate=203g
Protein= 63g
Fat=51g
| Time | Menu | Ingredients | Amount |
|---|---|---|---|
| Early Morning 6:30 AM | Tulsi water | Tulsi leaves | 4–5 leaves |
| Soaked walnuts | Walnuts (halves) | 4 halves (2 whole) | |
| Breakfast 8:30 AM | Besan chilla | Besan | 4 big spoons (60g) |
| Mixed vegetables (onion, tomato, coriander) | 1 katori (100g) | ||
| Cooking Oil | 2 small spoon (5g) | ||
| Curd | Curd | 1 katori (125ml) | |
| Mid-Morning 11:00 AM | Papaya | Papaya (chopped) | 1 katori (100g) |
| Lunch 1:30 PM | Whole wheat chapati | Whole Wheat flour | 2 chapatis (40g) |
| Lauki palak chana dal | Chana dal (raw) | 2 big spoons (30g) | |
| Palak | 1 katori (100g) | ||
| Lauki | 1¼ katori (125g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Salad | Cucumber | ½ small plate (50g) | |
| Curd | Curd | 1 katori (125ml) | |
| Evening Snack 5:00 PM | Khakhra | Whole wheat khakhra | 2 small (40g) |
| Tea (no sugar) | Tea leaves + water | 1 cup (150 ml) | |
| Dinner 8:00 PM | Vegetable Kangni pulao | Kangni | 2 big spoons (30g dry) |
| Mixed vegetables (peas, carrot, capsicum) | 1 katori (100g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Salad | Mixed salad vegetables (cucumber, tomato) | 1 small plate (75g) | |
| Post-Dinner 9:30 PM | Turmeric milk (no sugar) | Toned Milk | 1 glass (250 ml) |
| Turmeric root | 1 small piece (crushed or boiled in milk) |
3
Day 2
Energy=1575 kcal
Carbohydate=203g
Protein= 63g
Fat=51g
| Time | Menu | Ingredients | Amount |
|---|---|---|---|
| Early Morning 6:30 AM | Boiled jeera water | Jeera seeds | 1 small spoon (5g) |
| Soaked peanuts | Peanuts | 1 handful (30g) | |
| Breakfast 8:30 AM | Vegetable Poha | Poha | 2 big spoons (30g) |
| Mixed vegetables (onion, carrot, peas) | 1 katori (100g) | ||
| Chopped spinach | ½ katori (50g) | ||
| Lemon juice | Few drops | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Milk (no sugar) | Toned milk | 1 glass (250 ml) | |
| Mid-Morning 11:00 AM | Apple | Apple (small) | 1 piece (100g) |
| Lunch 1:30 PM | Jowar roti | Jowar flour | 2 rotis (40g flour) |
| Arhar dal | Arhar dal (raw) | 2 big spoons (30g) | |
| Sehjan sabzi | Drumsticks | 1 katori (100g) | |
| Onion | 1 small (25g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Salad | Cucumber | 1/2 small plate (50g) | |
| Plain buttermilk | Buttermilk | 1 glass (150 ml) | |
| Evening Snack 5:00 PM | Sprouts chaat | Moong sprouts | 1 handful (35g) |
| Onion + Tomato (chopped) | As garnish (15g) | ||
| Guava | Guava | 1 small | |
| Dinner 8:00 PM | Lauki Paratha | Whole wheat flour | 2 small parathas (50g) |
| Grated lauki | ½ katori (50g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Salad | Mixed salad vegetables (cucumber, tomato, carrot) | 1 small plate (75g) | |
| Curd | Curd | 1 katori (125ml) | |
| Post-Dinner 9:30 PM | Warm milk with cinnamon (no sugar) | Toned Milk | 1 glass (250 ml) |
| Cinnamon | Pinch of powder |
2
Day 1
Energy=1566 kcal
Carbohydate=198g
Protein= 65g
Fat=51g
| Time | Menu | Ingredients | Amount |
|---|---|---|---|
| Early Morning 6:30 AM | Methi water | Methi seeds (raw) | 1 small spoon (5g) |
| Soaked almonds | Almonds | 5 pieces (10g) | |
| Breakfast 8:30 AM | Vegetable Dalia | Dalia (raw) | 2 big spoons (30g) |
| Mixed vegetables (carrot, beans, peas, tomato) | 1 katori (100g) | ||
| Fenugreek leaves (methi) | ½ katori (50g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Milk | Toned milk | 1/2 glass (125ml) | |
| Mid-Morning 11:00 AM | Guava | Guava (medium) | 1 piece (100g) |
| Roasted Chana (unsalted) | Chickpea | 1 handful (30g) | |
| Lunch 1:30 PM | Bajra roti | Bajra flour | 2 rotis (40g flour) |
| Moong dal | Moong dal (raw) | 2 big spoons (30g) | |
| Coriander leaves (dhania) | 2 small spoon (10g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Bhindi sabzi | Bhindi (chopped & cooked) | 1 katori (100g) | |
| Cooking Oil | 1 small spoon (5g) | ||
| Curd | Curd | 1 katori (125ml) | |
| Salad | Cucumber | 1/2 small plate (50g) | |
| Evening Snack 5:00 PM | Roasted chana | Chickpea | 1 handful (30g) |
| Green tea/ Black Tea (unsweetened) | Green tea bag | 1 cup (no sugar) | |
| Dinner 8:00 PM | Veg oats khichdi | Oats (raw) | 2 big spoons (30g) |
| Moong dal (raw) | 1 big spoon (15g) | ||
| Spinach | 1 katori (100g) | ||
| Mixed vegetables (onion, carrot, spinach) | ¾ katori (75g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Curd | Curd | 1 katori (125ml) | |
| Salad | Mixed salad vegetables (cucumber, tomato, carrot) | 1 small plate (75g) | |
| Post-Dinner 9:30 PM | Turmeric milk (no sugar) | Toned Milk | 1 glass (250 ml) |
| Turmeric root | 1 small piece (crushed or boiled in milk) |
1
Vegetarian Diet Plan
| Nutrients | Requirements/RDA (whichever is appropriate based on the reference) | ||
|---|---|---|---|
| Energy (kcal/d) | 1610 | – | |
| Carbohydrates (g/d) | 50–60% | 50% of 1610= 805 | 805/4 = 200 |
| Protein (g/d) | 20–30% | 20% of 1610=322 | 322/4=80 |
| Fat (g/d) | 30% | 30% of 1610=483 | 483/9=54 |
| Castro-Barquero, S., Ruiz-León, A. M., Sierra-Pérez, M., Estruch, R., & Casas, R. (2020). Dietary Strategies for Metabolic Syndrome: A Comprehensive Review. Nutrients, 12(10), 2983. https://doi.org/10.3390/nu12102983 | |||