Designed By

Dr. Ruchita Chandra

Diploma in Nutrition, ND, Cosmetologist(Australia)

Veg eta ria n

diet cha rt

Gaurav
User Id : 255315
Date of Purchase: May 08 2017

Tabl e of Content

Monday

Tuesday

Wednesday

Thursday
 Friday

Saturday

Sunday

1 . M O N D A Y 2400 Calories, 63 protein, 24 fat

early morning 165 Calories

Milk 1tsp sugar 2 Marie Biscuits

breakfast 225 Calories, 7 protein, 2 fat

Idli (2 pc )with coconut chutney

mid morning, 11 AM 110 Calories

Fruit banana(1)

lunch, 12.30 PM 725 Calories, 19 protein, 10 fat

Phulka 3 / Rice (1B) Veg cabbage (1B) Dal (1B)

Salad (1B) Curd (1B)

evening, 4.30 PM 175 Calories, 5 protein

Milk / juice 2 marie biscuits

 late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat

Cheese sandwhich

dinner, 7.30 PM 600 Calories, 13 protein, 8 fat

Phulka (2) Rice (1B) Lauki Veg (1B) Dal (1B)

Salad (1B)

bed time 225 Calories, 8 protein

Skimmed Milk no sugar(1 glass) 2 dates

2 . T U E S D A Y 2400 Calories, 63 protein, 24 fat

early morning 165 Calories

Milk 1tsp sugar 2 Marie Biscuits

breakfast 225 Calories, 7 protein, 2 fat

Oats Milk honey 1tsp

mid morning, 11 AM 110 Calories

Fruit pineapple (4 pc)

lunch, 12.30 PM 725 Calories, 19 protein, 10 fat

Phulka 3 / Rice (1B) Veg peas (1B) Dal (1B)

Salad (1B) Curd (1B)
 evening, 4.30 PM 175 Calories, 5 protein

Milk / juice 2 marie biscuits

late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat

Suji halwa

dinner, 7.30 PM 600 Calories, 13 protein, 8 fat

Phulka (2) Rice (1B) Dal (1B) Lauki veg (1B)

Salad (1B)

bed time 225 Calories, 8 protein

Skimmed Milk no sugar(1 glass) 2 dates

3 . W E D N E S D A Y 2400 Calories, 63 protein, 24 fat

early morning 165 Calories

Milk 1tsp sugar 2 Marie Biscuits

breakfast 225 Calories, 7 protein, 2 fat

medu (2 pc )with coconut chutney

mid morning, 11 AM 110 Calories

Fruit chikoo (3)

 lunch, 12.30 PM 725 Calories, 19 protein, 10 fat

Phulka 3 / Rice (1B) Veg methi (1B) Dal (1B)

Salad (1B) Curd (1B)

evening, 4.30 PM 175 Calories, 5 protein

Milk / juice 2 marie biscuits

late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat

Cheese sandwhich

dinner, 7.30 PM 600 Calories, 13 protein, 8 fat

Phulka (2) Lauki Veg (1B) Rice (1B) Dal (1B)

Salad (1B)

bed time 225 Calories, 8 protein

Skimmed Milk no sugar(1 glass) 2 dates

4 . T H U R S D A Y 2400 Calories, 63 protein, 24 fat

early morning 165 Calories

Milk 1tsp sugar 2 Marie Biscuits

breakfast 225 Calories, 7 protein, 2 fat

 1 Bowl Poha / Dosa 3 Milk honey 1tsp

mid morning, 11 AM 110 Calories

Fruit mango (1)

lunch, 12.30 PM 725 Calories, 19 protein, 10 fat

Phulka 3 / Rice (1B) Veg bhindi (1B) Dal (1B)

Salad (1B) Curd (1B)

evening, 4.30 PM 175 Calories, 5 protein

Milk / juice 2 marie biscuits

late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat

Suji halwa

dinner, 7.30 PM 600 Calories, 13 protein, 8 fat

Phulka (2nos) Turai Veg (1B) Dal (1B) Salad (1B)

bed time 225 Calories, 8 protein

Skimmed Milk no sugar(1 glass) 2 dates

5 . F R I D A Y 2400 Calories, 63 protein, 24 fat

early morning 165 Calories

Milk 1tsp sugar 2 Marie Biscuits

breakfast 225 Calories, 7 protein, 2 fat

Uttapam (3 pc) with coconut chutney

mid morning, 11 AM 110 Calories

Fruit banana (1)

lunch, 12.30 PM 725 Calories, 19 protein, 10 fat

Phulka 3 / Rice (1B) Veg paneer (1B) Dal (1B)

Salad(1B) Curd (1B)

evening, 4.30 PM 175 Calories, 5 protein

Milk / juice 2 marie biscuits

late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat

Cheese sandwhich

dinner, 7.30 PM 600 Calories, 13 protein, 8 fat

Phulka (2nos) Lauki Veg (1B) Rice (1B) Dal (1B)

Salad (1B)

bed time 225 Calories, 8 protein

Skimmed Milk no sugar(1 glass) 2 dates

6 . S A T U R D A Y 2400 Calories, 63 protein, 24 fat

early morning 165 Calories

Milk 1tsp sugar 2 Marie Biscuits

breakfast 225 Calories, 7 protein, 2 fat

Oats Milk honey 1tsp

mid morning, 11 AM 110 Calories

Fruit pineapple (4 pc)

lunch, 12.30 PM 725 Calories, 19 protein, 10 fat

Phulka 3 / Rice (1B) Veg lauki (1B) Dal (1B)

Salad(1B) Curd (1B)

evening, 4.30 PM 175 Calories, 5 protein

Milk / juice 2 marie biscuits

late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat

Suji halwa

dinner, 7.30 PM 600 Calories, 13 protein, 8 fat

Phulka (2nos) Lauki Veg (1B) Rice (1B) Dal (1B)

Salad (1B)
 bed time 225 Calories, 8 protein

Skimmed Milk no sugar(1 glass) 2 dates

7 . S U N D A Y 2400 Calories, 63 protein, 24 fat

early morning 165 Calories

Milk 1tsp sugar 2 Marie Biscuits

breakfast 225 Calories, 7 protein, 2 fat

Idli (2 pc) with coconut chutney

mid morning, 11 AM 110 Calories

Fruit banana (1)

lunch, 12.30 PM 725 Calories, 19 protein, 10 fat

Phulka 3 / Rice (1B) Veg palak (1B) Dal (1B)

Salad(1B) Curd (1B)

evening, 4.30 PM 175 Calories, 5 protein

Milk / juice 2 marie biscuits

late evening, 6.30 PM 175 Calories, 6 ptotein, 4 fat

Cheese sandwhich
 dinner, 7.30 PM 600 Calories, 13 protein, 8 fat

Phulka (2nos) Rice Veg (1B)) Lauki Veg (1B))

Dal (1B) Salad (1B)

bed time 225 Calories, 8 protein

Skimmed Milk no sugar(1 glass) 2 dates

D O N ' T S

D on ' t eat th ese f ood Pr odu cts

Vegetables & Fr u its

All vegetables are allowed except Potato Sweet Potato

L if estyle Ch oices

No smoking or alcohol

D O S

Exer cise
40-45 minutes walk everyday or
some sport for 30-45 minutes

Food
Salads daily Milk everyday without sugar
Include lots of leafy vegetables and salad in the diet
Eat more whole foods, Natural products that
 have not been processed/ preserved
Consume whole fruits with skin to increase fibre
Try to add dals or soyabean to the vegetables

L if estyle Ch oices
Drink 3-4 liters of water per day
Consume small frequent meals
Eat slowly, chew the food properly
Use nonstick pots and pans for cooking
Recommended oil intake : 500ml/person/month

COMMON CALORIE CONTENTS

0-1 5 0 C alo ries > 1 5 0 C alo ries

Coke/soft drinks 1 can - 150 Chips - 1 packet lets normal

calories small packet - 160 calories
Chocolate - for 1 small bar - 130 Burger Macdonald's veg - 240
calories calories
Biscuits - Marie small packet of 6 Slice of pizza - 300 calories
- 150 calories French fries - one small portion
1 tea spoon of sugar - 15 calories 245 calories
1 tablespoon of oil used in 1 Parantha - 265 calories
cooking ~ 83 calories Masala Dosa - 210 calories
1 glass of coffee & tea - 45 Veg 300 calories /Chicken 450
calories calories /Mutton 750 calories
Fried onion pakodas - small Biryani - 1 Bowl
portion - 120 calories 1B of Rice - 250 calories
1 Phulka - 65 calories Small Bowl unsalted Cashews
1 banana medium sized - 90 30 g - 200 calories

calories
1 apple medium sized - 52
calories

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