6 meal plan ( strictly veg) which No one will tell you

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TIPS

  • Sources of unhealthy saturated fats are butter, cheese and fatty cuts of meats.
  • Sources of healthy unsaturated fats are nuts, vegetable oils, olives and seafood.

 Early Morning ( 6am)

  • Green Tea without sugar – 2 biscuits    – 90 Calgreentea_designpandits_foodblog
  • Lemon & Honey with Lukewarm water – 0 callemon-honey-with-lukewarm-water_designpandits_food-blog
  • Black coffee                                                                                                 Fresh cup of coffee.
  • Fresh fruits like Apple, Watermelon, Banana, Kiwi etc. They are rich in antioxidants which reduces your toxic level.fruitsalad_designpandits
  • 10-15 almonds – Rich in protein, helps you fuel up for the day.almonds_designpandits

Do yoga for 30 minyoga_designpandits

  1.  If you give 1 hour from your 24 hours in a day, that precisely makes 4% of your day. 4% in a day for fitness is not bad to start a healthy day.
  2. You may start with basic Asanas like Pranayama which means rapid exhalation. It purifies your lungs and has lot many benefits which will be covered in our next post.

Breakfast (8 am)

  • 1 bowl of Oats/Cornflakes/Muesli with Milk. You may try different favours every month – 100 caloriescorn-flakes-recipe_designpanditsmuesli_designpandits
  • 1 Bowl of Poha or Upma or Porridge with brown bread   & 1 cup Milk     – 300 Calpoha_designpanditsoatsvsporridge_designpandits
  • 2 slices of brown bread with Peanut butter                  – 300 Calbrownbreadwithpeanutbutter
  • 4 Idlis with coconut chutney                                           –  150-200 calidli_designpandits_foodblog
  • 1 Veg Sandwiches with boiled potato filling (4 slices of bread) –  204 caloriessandwitch_designpandits
  • 2 Rotis + 1/2 cup Paneer Curry             – 330 Cal

  • 4 slices of brown bread with baked beans  –  155 calories/100gm1 bowl of whole wheat pasta with veggies like broccoli or capsicum  – 300 caloriesbuttery-tomato-pasta-c_designpandits
  • quick-boston-baked-beans-12343_l_designpandits

  TIPS

  • Just like healthy and unhealthy fats, there are healthy and unhealthy carbs as well.
  • Simple carbs like white rice, sugar, white flour, soda, fruit juices and baked goods are the ones that make you fat.
  • Complex carbohydrates such as brown rice, wheat flour, beans, lentils, legumes, fruits and vegetables aid in weight loss.
 Also See how you can tone up your body by doing some stretching: Coming soon

11 ‘o’ clock meal

  • 1 bowl of fruits/juice  – 54 calories( 100gm)fruits_designpandits
  • 1 glass of Chaas/Buttermilk  – 40 calories( 100gm)chaas_designpandits
  • 1 bowl of sprouts  – 23 calories( 100gm)sprouts_designpandits
  • 1 Granola bar  – 190 calories ( Nature Valley)naturevalley_designpandits
  • Peanuts/Chana –  161 calories( 28 gm)peanutandchana_designpandits

Lunch (1:30 pm)

  • Brown Rice( Good for diabetic patient and weight loss) 1 cup (195 gm) + Mixed Vegetables 1/2 cup + Salad 1 bowl + Raita 1 small bowl +1 chapati (without oil/ghee)   380cal
salad_designpandits
paneercurry_designpanditscurd_designapandits

MIX N MATCH for lunch

  • 1 Cup of mixed vegetable rice, 1 glass of buttermilk
  • 1 cup of brown rice, 1 small brown of dal tarka, a plate of green salad
  • 2 wheat flour rotis, a cup of boiled bean or rajma curry, a plate of salad

Snack Time (5 pm)

  • Vegetable Soupsoupvegetable_designpandits
  • Butter Milk 1 cup
    chaas_designpandits

Dinner (8 pm)

  • 2 Chapati (without oil & ghee) with ½ Cup Veggies, 1 Cup Dal and 1 Bowl Saladroti_designpandits
or
  • 2 wheat flour chapatis, a cup of bean or rajma curry and a plate of salad
 curd_designapanditssalad_designpandits
Secret diet tips which no one tells you directly 
Fact o File
Fats/day : Fat provides 9 cal/ gram. You’d need 36 to 62 grams of fat when consuming a 1,600-calorie diet / day, 44 to 78 grams if eating a 2,000 cal/day and 58 to 101 grams of fat when consuming 2,600 cal/day.
Protein/day: The DRI (Dietary Reference Intake) is 0.8 grams of protein/kg of body weight.  This amounts to: 56 grams per day for the average sedentary man.
Carbs/day: For example, if you eat a 2,000-calorie diet, shoot for 225 to 325 grams of carbs per day. Decide how much calorie you wish to intake depending on your lifestyle,age,sex, weight etc . It is best to calculate your BMR (Basal Metabolic rate)Use this link to calculate you BMR: http://www.bodybuilding.com/fun/bmr_calculator.htm  that will help determine the minimum calorie requirement of your body.
Fibres/day: Women need 25 grams of fiber per day, and men need 38 grams per day, according to the Institute of Medicine
That’s not all. Consistency is the key. Avoid buying processed food. Less you are exposed to such unhealthy food, more likely you will eat healthy.

Shreya Jain

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