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By : Prashant Nair, Training Manager, ConvergeM Communication I Ltd
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Daily Diet Plan

Activity:  5 comments  3886 views  last activity : 07 06 2010 20:18:04 +0000
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ON RISING:1 - 2 glass of plain water + 1 glass of luke warm with lime (No suger/honey /salt) or
1glass of barley water (helps people with water retention )
1/2 hr later ; 1 cup coffe/ tea with skimmed milk + 1/2 tsp suger or (artificial sweetna)
 
BREAKFAST:2 - 3 idli + sambar or (chutney No - coconut mint, corriander, tomato, onion) or
2dosa (non-stick)+ veg sabji (no potato) or
Upma - 1 cup (semiya/ sooji/ rice flakes)| cereal | ; veg 1: 2] with plenty of veg OR
Cornflakes (Regular) - 50gms with 1 cup skimmed milk + 1/2 tsp suger/ 1fruit OR
1 bowl of fruits Papaya, orange, musambi, guava, apple, plantain- small , pomogranate, water-melon , (pine-apple 1/wk) Or
2-3 slice of wheatbread with thick slice of veg [ No cheese / butter/jam]
 
MID MORNING:Butter milk/1 Fruit / lime water with salt / tender coconut water / fruit juice.
 
LUNCH:Start with 1glass of water + 1 bowl of salad/ soup + 2 philkas/ 1cup rice + 1 cup Dal / 1 cup sprouts/ 1 cup skimmed curd / 2-3 cupes skimmed paneer (home-made) + 2 cups of veg or greens sabji
 
EVENING :1 Cup coffee / tea with skimmed milk + 1/2 Tsp suger + 2-3 marie, digestive, wheat cracker, rusk / 1-2 fruits / unbuttred popcorns - 1cup / rosted or boiled corn 1/2/veg sandwich.
 
DINNER:Avoid rice at dinner . Rest same as lunch. Avoid (everyday ) : sweet / bakerypdts / fried foods / chocolates / dessest / pastries / dry fruit & nuts / redmeat / egg yalk / potato / mango / chicoo / plantain -big / custard apple / grapes / soft drink / preservatives / confectionaries.
 
INCLUDE:
Drink 10 - 12 glasses of water / d
Use just 3 - 4 tsp oil/d in cooking
Include only 2tsp suger/d
Roasted, grilled, tandoori, bolied, steamed, baked, micro-wave , shallow-fry preparation.
Include 4-5 serving of vegetables & greens & 2-3 tsp of fruits.
 
1000 Calorie vegtarian menu
Early morning Lemon tea or lemon with water
Pre-breakfastFruit (pfably citrus , aviod chickoo or mango)
Breakfast 2 slices brown bread, 25 grams paneer, 150ml buttermilk
Mid-MorningA bowl of sprouts or fruit
LunchLentil soup , dieter's dost, 2 rotis with sprouts sttuffing, palda
TeaCoconut eater or tea without suger, fruit
Dinner2 idils, sambar, skimmed curd, salad(take your pic)
 
1000 Calorie non-vegtarian menu
Early morning Lemon tea or lemon with water
Pre-breakfastFruit (pfably citrus , aviod chickoo or mango)
Breakfast 2 khakras, 25gms paneer, 150ml buttermilk
Mid-MorningA bowl of sprouts or fruit
LunchChicken soup, guava & pear with yoghurt dressing, 2 slices brown bread
TeaJaljeera soup or coconut water or tea
DinnerBaked porfret, 1 cup dal, 2 plain roti, salad (Your choice)
 
1200 Calorie vegtarian menu
Pre-breakfastFruit
Breakfast Dhokla light, 25 grams paneer , tea or coffee with suger.
Mid-Morning150 ml butter-milk
LunchBeetroot soup, Macaroni salad, Nutri Pulao
Tea1menthi khakra, tea without suger.
Pre-DinnerFruit Fun
DinnerSpinach souffle surprise (one helping) 2 plain rotis, 1 cup skimmed curd
 
1200 Calorie non-vegtarian menu
Pre-breakfastFruit
Breakfast 1 boiled egg , 2 slices brown bread, tea or coffee without suger
Mid-Morning150 ml butter-milk
LunchChunky chicken, Nutri Pulao, Sikmmed curd , salad
TeaNimbu pani or tea
Pre-DinnerDieter's dost
DinnerChowder soup , 1 roti with sprouts filling.
 
1400 Calorie vegtarian menu
Pre-breakfastFruit
Breakfast Royal Upama delight, tea or coffee without suger or buttermilk
Mid-MorningCoconut water(Not for those with high trilycerides or cholestrol.
LunchCabbage and apple with difference, rice rhapsody, salad
TeaSprouts bhel, tea (without suger)
DinnerBeetroot soup, Macaroni Salad, 1 Roti with sprouts stuffing
 
1400 Calorie non-vegtarian menu
Pre-breakfastFruit
Breakfast Idli, Sambar, Tea
Mid-MorningCoconut water or Furit
LunchHot 'n' Spiey mutton, 2 plain rotis Skimmed chaat, Tea
TeaChicken chaat, Tea
DinnerLentil soup , guava & Pear with Yoghurt dressing, 2 slices brown.

 

 
5 comments on "Daily Diet Plan"
  Commented by  Lata Vijaybaskar, Retail Trainer/Consultant,    | 06 24 2008 08:23:46 +0000
nice chart.. only its going to be difficult saying no to so many items. but i'll try

regds,
lata
  Commented by  Alok Sharma, Business Head- GENESIS BASICS- Hasbro Clothing Pvt. Ltd.    | 06 23 2008 04:13:31 +0000
Good one, 
  Commented by  Bandi Kanna, Head/VP/GM-Corporate Planning/Strategy Almasa Facility Services LLC    | 06 23 2008 00:00:43 +0000
A very nice menu for all Vegetarian lovers.. What about us Non Veg? what about 90 ml of alcohol everyday?
and after alcohol you know salads and phulkas dont go.............Prashant suggest a bit of relaxation or add a bit of spicy Non veg... so that at least mentally we feel happy that we can follow some diet menu...
Cheers
  Commented by  Nisha Didwania, Media Planning Executive/Manager Group M    | 06 19 2008 04:21:53 +0000
Hi,

Good diet chart to see, but it is very difficult to maintain such diet chart specially for food lovers
  Commented by  ajay pandey, Head/VP/GM-Corporate Planning/Strategy, Simco Foundation    | 06 19 2008 01:36:07 +0000
If only there were no OR or / the diet would have been sumptuous....
No kidding, a nice menu for those on the tilt of scales... By the way Prashant how come you guessed my weight...?

Regards 
Ajay
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