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) | |
| Drumstick 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 |