So you want to “Stay in Shape“. Here are some simple meal menu plans appropriate for Indians.
Menu Planner 1
Morning :
- 1 cup of tea/coffee (without sugar)
Breakfast :
- 2 bread slices/dalia 1 bowl/1 egg omelets
- 1 cup of milk
- 1 seasonal fruit.
Lunch :
- 1 chapati
- Rice half plate/1 chapati
- Dal 1 katori
- Vegetable 1 katori
- Buttermilk (mattha) 1 Katori/Dahi half katori
- 1 cucumber /radish.
Evening :
- 1 cup of tea
- 2 namkeen biscuits/upma half katori/roasted grama (chana) 50 gms.
Dinner :
- 2 chapaties
- Dal 1 katori
- Vegetable 1 Katori
- Buttermilk (mattha) 1 katori/dahi half katori
- 1 cucumber/radish/carrot.
Oil or ghee :
- 3 teaspoons in the whole day for cooking only.
Menu Planner 2
Morning :
- 1 glass of lemon water / tea / coffee (without sugar)
Breakfast :
- 2 bread slices / dalia 1 bowl / chapatti and butter 1 teaspoon
Between 10-11am :
- 1 glass of lemon water / buttermilk / tea / coffee (without sugar)
Lunch :
- 2 chapaties
- Dal 1 katori
- Dahi 1 katori
- Green vegetable, salad 1 plate, 1 fruit.
Evening :
- 1 cup of tea (without sugar)
- 2 namkeen biscuits.
Dinner :
- 2 ordinary chapaties
- Meat curry / fish curry / chicken 1 katori / dal 1 katoriÂ
- Green vegetable / salad
- 1 fruit.
Before going to bed :
- 1 glass milk (without sugar ).
Oil or ghee :
- 3 teaspoons in the whole day for cooking only
