7 days indian diet low calories high protien weight loss
the meal plan to include rice along with roti and bhakri while keeping the protein high and calories controlled. Here’s a revised 7-day meal plan that includes rice, roti, and bhakri:
Day 1
Meal
Item
Protein (g)
Calories
Breakfast
Masoor Dal Chilla (2 medium)
12
150
Greek Yogurt (1 cup)
10
100
Snack
Roasted Chana (1/4 cup)
8
120
Lunch
1 Roti (whole wheat)
3
70
Cooked Quinoa (1 cup)
8
220
Paneer Tikka (100 grams)
20
250
Mixed Vegetable Salad (with chickpeas)
7
150
Snack
Buttermilk (200 ml)
4
100
Sprouted Moong Salad (1/2 cup)
6
100
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Cooked Lentils (1 cup)
18
230
Cooked Brown Rice (1 cup)
5
215
Total
80
1185
Day 2
Meal
Item
Protein (g)
Calories
Breakfast
Oats Upma (1 cup)
6
150
Boiled Egg (1)
6
70
Snack
Cottage Cheese (100 grams)
12
150
Lunch
1 Roti (whole wheat)
3
70
Cooked Millet (1 cup)
6
220
Mixed Bean Salad
10
200
Snack
Buttermilk (200 ml)
4
100
Almonds (10-12 pieces)
3
70
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Toor Dal (1 cup)
18
230
Spinach Rice (1 cup)
5
200
Total
80
1180
Day 3
Meal
Item
Protein (g)
Calories
Breakfast
Besan Cheela (2 medium)
10
150
Skimmed Milk (1 cup)
8
90
Snack
Roasted Peanuts (1/4 cup)
8
150
Lunch
1 Roti (whole wheat)
3
70
Cooked Brown Rice (1 cup)
5
215
Rajma Curry (1 cup)
15
230
Snack
Low-Fat Yogurt (1 cup)
8
100
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Split Red Lentils (Masoor Dal, 1 cup)
18
230
Steamed Broccoli (1 cup)
4
55
Total
80
1200
Day 4
Meal
Item
Protein (g)
Calories
Breakfast
Chia Pudding with Almond Milk (1 serving)
5
150
Apple (1)
0.5
80
Snack
Walnuts (5-6 pieces)
3
100
Lunch
1 Roti (whole wheat)
3
70
Cooked Amaranth (1 cup)
9
250
Chickpea Curry (1 serving)
10
200
Snack
Buttermilk (200 ml)
4
100
Fresh Fruit Salad (1 cup)
1
100
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Moong Dal (1 cup)
14
230
Cabbage Stir-Fry (1 cup)
3
100
Total
49.5
1190
Day 5
Meal
Item
Protein (g)
Calories
Breakfast
Poha with Peas (1 cup)
7
200
Boiled Egg (1)
6
70
Snack
Greek Yogurt (1 cup)
10
100
Lunch
1 Roti (whole wheat)
3
70
Cooked Farro (1 cup)
6
220
Mixed Vegetable Curry (1 cup)
7
200
Snack
Sprouted Moong Salad (1/2 cup)
6
100
Banana (1 small)
1
90
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Split Red Lentils (Masoor Dal, 1 cup)
18
230
Steamed Broccoli (1 cup)
4
55
Total
72
1215
Day 6
Meal
Item
Protein (g)
Calories
Breakfast
Rawa Idli (2 medium)
6
150
Coconut Chutney (1 cup)
2
80
Snack
Pumpkin Seeds (1/4 cup)
8
150
Lunch
1 Roti (whole wheat)
3
70
Cooked Amaranth (1 cup)
9
250
Chickpea Curry (1 cup)
10
200
Snack
Buttermilk (200 ml)
4
100
Mixed Vegetable Soup (1 cup)
3
100
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Black Beans (Kali Dal, 1 cup)
15
220
Stir-Fried Bell Peppers (1 cup)
2
80
Total
68
1200
Day 7
Meal
Item
Protein (g)
Calories
Breakfast
Paneer Bhurji (1 serving)
15
200
Whole Wheat Toast (1 slice)
3
70
Snack
Roasted Chana (1/4 cup)
8
120
Lunch
1 Roti (whole wheat)
3
70
Cooked Buckwheat (1 cup)
6
150
Vegetable Korma (1 cup)
7
250
Snack
Almond Milk (1 glass)
1
60
Cashews (10 pieces)
3
90
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Green Gram Curry (1 cup)
14
230
Sautéed Zucchini (1 cup)
2
50
Total
76
1200
Summary
Daily Protein Intake: Approx. 49.5 to 82 grams
Daily Calorie Intake: Approx. 1150 to 1215 calories
This revised plan incorporates rice, roti, and bhakri while ensuring that protein needs are met and calories are managed. Adjust portion sizes or food choices as needed to suit your preferences and nutritional goals.
7 days indian diet low calories high protien weight loss
Here’s a meal plan tailored for a school-going teenager, ensuring it meets their nutritional needs with a balance of protein, carbs, and healthy fats. The plan will include breakfast, lunch, snacks, and dinner, and will focus on providing around 80-100 grams of protein daily.
Day 1
Meal
Item
Protein (g)
Calories
Breakfast
Oats Porridge (1 cup cooked)
6
150
Boiled Eggs (2)
12
140
Snack
Greek Yogurt (1 cup)
10
100
Apple (1 medium)
0.5
80
Lunch
1 Roti (whole wheat)
3
70
Cooked Brown Rice (1 cup)
5
215
Chickpea Curry (1 cup)
10
200
Mixed Vegetable Salad (1 cup)
7
150
Snack
Roasted Peanuts (1/4 cup)
8
150
Banana (1 medium)
1
90
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Paneer Butter Masala (1 cup)
20
300
Steamed Broccoli (1 cup)
4
55
Total
80.5
1720
Day 2
Meal
Item
Protein (g)
Calories
Breakfast
Whole Wheat Toast (2 slices)
6
140
Peanut Butter (1 tbsp)
4
90
Skimmed Milk (1 cup)
8
90
Snack
Cottage Cheese (100 grams)
12
150
Lunch
1 Roti (whole wheat)
3
70
Cooked Quinoa (1 cup)
8
220
Vegetable Korma (1 cup)
7
250
Mixed Bean Salad (1 cup)
10
200
Snack
Almonds (10-12 pieces)
3
70
Dinner
1 Roti (whole wheat)
3
70
Dal Tadka (1 cup)
18
230
Cooked Brown Rice (1 cup)
5
215
Cucumber Salad (1 cup)
2
20
Total
87
1860
Day 3
Meal
Item
Protein (g)
Calories
Breakfast
Besan Cheela (2 medium)
10
150
Skimmed Milk (1 cup)
8
90
Snack
Roasted Chana (1/4 cup)
8
120
Lunch
1 Roti (whole wheat)
3
70
Cooked Amaranth (1 cup)
9
250
Rajma Curry (1 cup)
15
230
Mixed Vegetable Salad (1 cup)
7
150
Snack
Greek Yogurt (1 cup)
10
100
Fresh Fruit (1 cup)
1
100
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Moong Dal (1 cup)
14
230
Steamed Carrots (1 cup)
1
55
Total
89
1795
Day 4
Meal
Item
Protein (g)
Calories
Breakfast
Rawa Idli (2 medium)
6
150
Coconut Chutney (1/2 cup)
2
80
Skimmed Milk (1 cup)
8
90
Snack
Walnuts (5-6 pieces)
3
100
Lunch
1 Roti (whole wheat)
3
70
Cooked Buckwheat (1 cup)
6
150
Chickpea Curry (1 cup)
10
200
Mixed Vegetable Salad (1 cup)
7
150
Snack
Buttermilk (200 ml)
4
100
Fresh Fruit (1 cup)
1
100
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Black Beans (1 cup)
15
220
Stir-Fried Bell Peppers (1 cup)
2
80
Total
80
1810
Day 5
Meal
Item
Protein (g)
Calories
Breakfast
Poha with Peas (1 cup)
7
200
Boiled Egg (1)
6
70
Snack
Cottage Cheese (100 grams)
12
150
Lunch
1 Roti (whole wheat)
3
70
Cooked Farro (1 cup)
6
220
Vegetable Curry (1 cup)
7
200
Mixed Bean Salad (1 cup)
10
200
Snack
Almond Milk (1 glass)
1
60
Cashews (10 pieces)
3
90
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Moong Dal (1 cup)
14
230
Steamed Broccoli (1 cup)
4
55
Total
80
1815
Day 6
Meal
Item
Protein (g)
Calories
Breakfast
Poha with Peas (1 cup)
7
200
Boiled Eggs (2)
12
140
Snack
Greek Yogurt (1 cup)
10
100
Fresh Fruit (1 cup)
1
100
Lunch
1 Roti (whole wheat)
3
70
Cooked Farro (1 cup)
6
220
Chickpea Curry (1 cup)
10
200
Mixed Vegetable Salad (1 cup)
7
150
Snack
Protein Bar (1)
10
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Black Beans (1 cup)
15
220
Steamed Carrots (1 cup)
1
55
Total
82
1865
Day 7
Meal
Item
Protein (g)
Calories
Breakfast
Paneer Bhurji (1 serving)
15
200
Whole Wheat Toast (1 slice)
3
70
Snack
Roasted Chana (1/4 cup)
8
120
Lunch
1 Roti (whole wheat)
3
70
Cooked Buckwheat (1 cup)
6
150
Vegetable Korma (1 cup)
7
250
Mixed Bean Salad (1 cup)
10
200
Snack
Almond Milk (1 glass)
1
60
Fresh Fruit (1 cup)
1
100
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Green Gram Curry (1 cup)
14
230
Steamed Carrots (1 cup)
1
55
Total
79
1815
Summary
Daily Protein Intake: Approx. 80-100 grams
Daily Calorie Intake: Approx. 1700-1850 calories
This plan incorporates a variety of foods to ensure a balanced intake of nutrients while focusing on meeting the protein needs of a growing teenager. Adjust portion sizes or food choices as needed to suit individual preferences and nutritional requirements.
Here’s a meal plan for an office-going man designed to be nutritious, convenient, and satisfying. It includes meals that are easy to prepare or can be made in advance, focusing on providing around 80-100 grams of protein daily.
Day 1
Meal
Item
Protein (g)
Calories
Breakfast
Greek Yogurt with Mixed Berries (1 cup)
10
150
Whole Wheat Toast with Peanut Butter (2 slices)
8
180
Snack
Almonds (10-12 pieces)
3
70
Apple (1 medium)
0.5
80
Lunch
Chicken Wrap (1) with Whole Wheat Tortilla
25
300
Mixed Vegetable Salad (1 cup)
7
150
Brown Rice (1 cup)
5
215
Snack
Cottage Cheese (100 grams)
12
150
Fresh Fruit (1 cup)
1
100
Dinner
1 Roti (whole wheat)
3
70
Paneer Stir-Fry (1 cup)
20
250
Steamed Broccoli (1 cup)
4
55
Total
87.5
1770
Day 2
Meal
Item
Protein (g)
Calories
Breakfast
Smoothie with Spinach, Banana, Protein Powder (1 glass)
20
250
Boiled Eggs (2)
12
140
Snack
Greek Yogurt (1 cup)
10
100
Fresh Fruit (1 cup)
1
100
Lunch
Quinoa Salad with Chickpeas (1 cup)
15
250
Mixed Vegetable Curry (1 cup)
7
200
1 Roti (whole wheat)
3
70
Snack
Protein Bar (1)
10
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Chicken Stir-Fry with Vegetables (1 cup)
25
300
Brown Rice (1 cup)
5
215
Total
87
1885
Day 3
Meal
Item
Protein (g)
Calories
Breakfast
Overnight Oats with Chia Seeds (1 cup)
10
200
Skimmed Milk (1 cup)
8
90
Snack
Roasted Chickpeas (1/4 cup)
8
120
Fresh Fruit (1 cup)
1
100
Lunch
Cooked Lentils (1 cup)
18
230
1 Roti (whole wheat)
3
70
Mixed Vegetable Salad (1 cup)
7
150
Snack
Cottage Cheese (100 grams)
12
150
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Tofu Stir-Fry (1 cup)
15
200
Steamed Green Beans (1 cup)
2
40
Total
80
1860
Day 4
Meal
Item
Protein (g)
Calories
Breakfast
Poha with Peas (1 cup)
7
200
Boiled Egg (1)
6
70
Snack
Greek Yogurt (1 cup)
10
100
Fresh Fruit (1 cup)
1
100
Lunch
Cooked Farro (1 cup)
6
220
Chickpea Curry (1 cup)
10
200
1 Roti (whole wheat)
3
70
Mixed Vegetable Salad (1 cup)
7
150
Snack
Protein Shake (1 serving)
20
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Black Beans (1 cup)
15
220
Steamed Carrots (1 cup)
1
55
Total
85
1820
Day 5
Meal
Item
Protein (g)
Calories
Breakfast
Smoothie with Berries and Protein Powder (1 glass)
20
250
Boiled Egg (1)
6
70
Snack
Cottage Cheese (100 grams)
12
150
Fresh Fruit (1 cup)
1
100
Lunch
1 Roti (whole wheat)
3
70
Cooked Quinoa (1 cup)
8
220
Vegetable Korma (1 cup)
7
250
Mixed Bean Salad (1 cup)
10
200
Snack
Protein Bar (1)
10
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Paneer Stir-Fry with Vegetables (1 cup)
20
250
Brown Rice (1 cup)
5
215
Total
88
1815
Day 6
Meal
Item
Protein (g)
Calories
Breakfast
Rawa Idli (2 medium)
6
150
Coconut Chutney (1/2 cup)
2
80
Skimmed Milk (1 cup)
8
90
Snack
Roasted Peanuts (1/4 cup)
8
150
Lunch
1 Roti (whole wheat)
3
70
Cooked Amaranth (1 cup)
9
250
Chickpea Curry (1 cup)
10
200
Mixed Vegetable Salad (1 cup)
7
150
Snack
Protein Shake (1 serving)
20
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Tofu Curry (1 cup)
15
200
Steamed Broccoli (1 cup)
4
55
Total
84
1845
Day 7
Meal
Item
Protein (g)
Calories
Breakfast
Paneer Bhurji (1 serving)
15
200
Whole Wheat Toast (2 slices)
6
140
Snack
Almonds (10-12 pieces)
3
70
Lunch
Chicken Wrap (1) with Whole Wheat Tortilla
25
300
Mixed Vegetable Salad (1 cup)
7
150
Cooked Brown Rice (1 cup)
5
215
Snack
Greek Yogurt (1 cup)
10
100
Fresh Fruit (1 cup)
1
100
Dinner
1 Roti (whole wheat)
3
70
Paneer Stir-Fry (1 cup)
20
250
Steamed Green Beans (1 cup)
2
40
Total
86
1845
Summary
Daily Protein Intake: Approx. 80-100 grams
Daily Calorie Intake: Approx. 1700-1900 calories
This plan provides a mix of easy-to-prepare meals that can be packed for work and ensures a balance of proteins, carbs, and fats. Feel free to adjust portion sizes and food choices based on individual preferences and energy needs.
Here’s a meal plan tailored for an office-going woman, focusing on approximately 80-100 grams of protein daily while ensuring convenience and balanced nutrition.
Day 1
Meal
Item
Protein (g)
Calories
Breakfast
Greek Yogurt with Mixed Berries (1 cup)
10
150
Whole Wheat Toast with Avocado (2 slices)
6
180
Snack
Almonds (10 pieces)
2.5
70
Apple (1 medium)
0.5
80
Lunch
Grilled Chicken Salad (1 cup)
25
250
Quinoa (1/2 cup)
4
110
Mixed Vegetable Salad (1 cup)
7
150
Snack
Cottage Cheese (100 grams)
12
150
Fresh Fruit (1 cup)
1
100
Dinner
1 Roti (whole wheat)
3
70
Paneer Tikka (1 cup)
20
250
Steamed Broccoli (1 cup)
4
55
Total
85
1790
Day 2
Meal
Item
Protein (g)
Calories
Breakfast
Smoothie with Spinach, Banana, Protein Powder (1 glass)
20
250
Boiled Eggs (1)
6
70
Snack
Greek Yogurt (1 cup)
10
100
Fresh Fruit (1 cup)
1
100
Lunch
Chickpea Salad with Veggies (1 cup)
15
250
1 Roti (whole wheat)
3
70
Vegetable Curry (1 cup)
7
200
Snack
Protein Bar (1)
10
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Tofu Stir-Fry (1 cup)
15
200
Brown Rice (1/2 cup)
2.5
108
Total
82.5
1818
Day 3
Meal
Item
Protein (g)
Calories
Breakfast
Overnight Oats with Chia Seeds (1 cup)
10
200
Skimmed Milk (1 cup)
8
90
Snack
Roasted Chickpeas (1/4 cup)
8
120
Fresh Fruit (1 cup)
1
100
Lunch
Cooked Lentils (1 cup)
18
230
1 Roti (whole wheat)
3
70
Mixed Vegetable Salad (1 cup)
7
150
Snack
Cottage Cheese (100 grams)
12
150
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Chicken Stir-Fry with Vegetables (1 cup)
25
300
Steamed Green Beans (1 cup)
2
40
Total
85
1860
Day 4
Meal
Item
Protein (g)
Calories
Breakfast
Poha with Peas (1 cup)
7
200
Boiled Egg (1)
6
70
Snack
Greek Yogurt (1 cup)
10
100
Fresh Fruit (1 cup)
1
100
Lunch
Cooked Farro (1 cup)
6
220
Chickpea Curry (1 cup)
10
200
1 Roti (whole wheat)
3
70
Mixed Vegetable Salad (1 cup)
7
150
Snack
Protein Shake (1 serving)
20
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Tofu Curry (1 cup)
15
200
Steamed Broccoli (1 cup)
4
55
Total
85
1855
Day 5
Meal
Item
Protein (g)
Calories
Breakfast
Smoothie with Berries and Protein Powder (1 glass)
20
250
Boiled Egg (1)
6
70
Snack
Cottage Cheese (100 grams)
12
150
Fresh Fruit (1 cup)
1
100
Lunch
1 Roti (whole wheat)
3
70
Cooked Quinoa (1 cup)
8
220
Vegetable Korma (1 cup)
7
250
Mixed Bean Salad (1 cup)
10
200
Snack
Protein Bar (1)
10
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Paneer Stir-Fry with Vegetables (1 cup)
20
250
Brown Rice (1/2 cup)
2.5
108
Total
88.5
1838
Day 6
Meal
Item
Protein (g)
Calories
Breakfast
Rawa Idli (2 medium)
6
150
Coconut Chutney (1/2 cup)
2
80
Skimmed Milk (1 cup)
8
90
Snack
Roasted Peanuts (1/4 cup)
8
150
Lunch
1 Roti (whole wheat)
3
70
Cooked Amaranth (1 cup)
9
250
Chickpea Curry (1 cup)
10
200
Mixed Vegetable Salad (1 cup)
7
150
Snack
Protein Shake (1 serving)
20
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Tofu Stir-Fry (1 cup)
15
200
Steamed Green Beans (1 cup)
2
40
Total
82
1850
Day 7
Meal
Item
Protein (g)
Calories
Breakfast
Paneer Bhurji (1 serving)
15
200
Whole Wheat Toast (2 slices)
6
140
Snack
Almonds (10 pieces)
2.5
70
Lunch
Grilled Chicken Wrap (1)
25
300
Mixed Vegetable Salad (1 cup)
7
150
Cooked Brown Rice (1/2 cup)
2.5
108
Snack
Greek Yogurt (1 cup)
10
100
Fresh Fruit (1 cup)
1
100
Dinner
1 Roti (whole wheat)
3
70
Paneer Stir-Fry (1 cup)
20
250
Steamed Green Beans (1 cup)
2
40
Total
89
1828
Summary
Daily Protein Intake: Approx. 80-100 grams
Daily Calorie Intake: Approx. 1700-1900 calories
This plan incorporates a variety of meals that are easy to prepare and can be adapted to suit individual tastes and preferences. It balances protein with other essential nutrients while being suitable for a busy office schedule.
Here’s a meal plan tailored for an office-going man in his 40s, focusing on balanced nutrition, around 80-100 grams of protein daily, and maintaining overall health. This plan includes meals that are convenient, nutritious, and supportive of energy levels throughout the workday.
Day 1
Meal
Item
Protein (g)
Calories
Breakfast
Greek Yogurt with Mixed Berries (1 cup)
10
150
Whole Wheat Toast with Avocado (2 slices)
6
180
Snack
Almonds (15 pieces)
3.5
90
Apple (1 medium)
0.5
80
Lunch
Grilled Chicken Salad (1.5 cups)
30
300
Quinoa (1/2 cup)
4
110
Mixed Vegetable Salad (1 cup)
7
150
Snack
Cottage Cheese (100 grams)
12
150
Fresh Fruit (1 cup)
1
100
Dinner
1 Roti (whole wheat)
3
70
Paneer Tikka (1 cup)
20
250
Steamed Broccoli (1 cup)
4
55
Total
86
1835
Day 2
Meal
Item
Protein (g)
Calories
Breakfast
Smoothie with Spinach, Banana, Protein Powder (1 glass)
20
250
Boiled Eggs (2)
12
140
Snack
Greek Yogurt (1 cup)
10
100
Fresh Fruit (1 cup)
1
100
Lunch
Chickpea Salad with Veggies (1.5 cups)
15
250
1 Roti (whole wheat)
3
70
Vegetable Curry (1 cup)
7
200
Snack
Protein Bar (1)
10
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Tofu Stir-Fry (1 cup)
15
200
Brown Rice (1/2 cup)
2.5
108
Total
85.5
1838
Day 3
Meal
Item
Protein (g)
Calories
Breakfast
Overnight Oats with Chia Seeds (1 cup)
10
200
Skimmed Milk (1 cup)
8
90
Snack
Roasted Chickpeas (1/4 cup)
8
120
Fresh Fruit (1 cup)
1
100
Lunch
Cooked Lentils (1 cup)
18
230
1 Roti (whole wheat)
3
70
Mixed Vegetable Salad (1 cup)
7
150
Snack
Cottage Cheese (100 grams)
12
150
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Chicken Stir-Fry with Vegetables (1 cup)
25
300
Steamed Green Beans (1 cup)
2
40
Total
87
1860
Day 4
Meal
Item
Protein (g)
Calories
Breakfast
Poha with Peas (1 cup)
7
200
Boiled Egg (1)
6
70
Snack
Greek Yogurt (1 cup)
10
100
Fresh Fruit (1 cup)
1
100
Lunch
Cooked Farro (1 cup)
6
220
Chickpea Curry (1 cup)
10
200
1 Roti (whole wheat)
3
70
Mixed Vegetable Salad (1 cup)
7
150
Snack
Protein Shake (1 serving)
20
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Tofu Curry (1 cup)
15
200
Steamed Broccoli (1 cup)
4
55
Total
87
1855
Day 5
Meal
Item
Protein (g)
Calories
Breakfast
Smoothie with Berries and Protein Powder (1 glass)
20
250
Boiled Egg (1)
6
70
Snack
Cottage Cheese (100 grams)
12
150
Fresh Fruit (1 cup)
1
100
Lunch
1 Roti (whole wheat)
3
70
Cooked Quinoa (1 cup)
8
220
Vegetable Korma (1 cup)
7
250
Mixed Bean Salad (1 cup)
10
200
Snack
Protein Bar (1)
10
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Paneer Stir-Fry with Vegetables (1 cup)
20
250
Brown Rice (1/2 cup)
2.5
108
Total
88.5
1858
Day 6
Meal
Item
Protein (g)
Calories
Breakfast
Rawa Idli (2 medium)
6
150
Coconut Chutney (1/2 cup)
2
80
Skimmed Milk (1 cup)
8
90
Snack
Roasted Peanuts (1/4 cup)
8
150
Lunch
1 Roti (whole wheat)
3
70
Cooked Amaranth (1 cup)
9
250
Chickpea Curry (1 cup)
10
200
Mixed Vegetable Salad (1 cup)
7
150
Snack
Protein Shake (1 serving)
20
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Tofu Stir-Fry (1 cup)
15
200
Steamed Green Beans (1 cup)
2
40
Total
85
1880
Day 7
Meal
Item
Protein (g)
Calories
Breakfast
Paneer Bhurji (1 serving)
15
200
Whole Wheat Toast (2 slices)
6
140
Snack
Almonds (15 pieces)
3.5
90
Lunch
Grilled Chicken Wrap (1)
25
300
Mixed Vegetable Salad (1 cup)
7
150
Cooked Brown Rice (1/2 cup)
2.5
108
Snack
Greek Yogurt (1 cup)
10
100
Fresh Fruit (1 cup)
1
100
Dinner
1 Roti (whole wheat)
3
70
Paneer Stir-Fry (1 cup)
20
250
Steamed Green Beans (1 cup)
2
40
Total
85
1878
Summary
Daily Protein Intake: Approx. 80-100 grams
Daily Calorie Intake: Approx. 1700-1900 calories
This plan includes a balance of proteins, carbohydrates, and fats to maintain energy levels throughout the day. It also features convenient options for busy schedules and ensures a variety of nutrient sources. Adjust portion sizes and specific ingredients as needed based on personal preferences and dietary requirements.
Here’s a meal plan for an office-going woman in her 40s, designed to provide around 80-100 grams of protein daily while maintaining balanced nutrition and convenience. This plan considers moderate calorie needs and supports overall health and energy levels.
Day 1
Meal
Item
Protein (g)
Calories
Breakfast
Greek Yogurt with Mixed Berries (1 cup)
10
150
Whole Wheat Toast with Avocado (2 slices)
6
180
Snack
Almonds (15 pieces)
3.5
90
Apple (1 medium)
0.5
80
Lunch
Grilled Chicken Salad (1 cup)
25
250
Quinoa (1/2 cup)
4
110
Mixed Vegetable Salad (1 cup)
7
150
Snack
Cottage Cheese (100 grams)
12
150
Fresh Fruit (1 cup)
1
100
Dinner
1 Roti (whole wheat)
3
70
Paneer Tikka (1 cup)
20
250
Steamed Broccoli (1 cup)
4
55
Total
85
1865
Day 2
Meal
Item
Protein (g)
Calories
Breakfast
Smoothie with Spinach, Banana, Protein Powder (1 glass)
20
250
Boiled Eggs (2)
12
140
Snack
Greek Yogurt (1 cup)
10
100
Fresh Fruit (1 cup)
1
100
Lunch
Chickpea Salad with Veggies (1 cup)
15
250
1 Roti (whole wheat)
3
70
Vegetable Curry (1 cup)
7
200
Snack
Protein Bar (1)
10
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Tofu Stir-Fry (1 cup)
15
200
Brown Rice (1/2 cup)
2.5
108
Total
86.5
1868
Day 3
Meal
Item
Protein (g)
Calories
Breakfast
Overnight Oats with Chia Seeds (1 cup)
10
200
Skimmed Milk (1 cup)
8
90
Snack
Roasted Chickpeas (1/4 cup)
8
120
Fresh Fruit (1 cup)
1
100
Lunch
Cooked Lentils (1 cup)
18
230
1 Roti (whole wheat)
3
70
Mixed Vegetable Salad (1 cup)
7
150
Snack
Cottage Cheese (100 grams)
12
150
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Chicken Stir-Fry with Vegetables (1 cup)
25
300
Steamed Green Beans (1 cup)
2
40
Total
87
1860
Day 4
Meal
Item
Protein (g)
Calories
Breakfast
Poha with Peas (1 cup)
7
200
Boiled Egg (1)
6
70
Snack
Greek Yogurt (1 cup)
10
100
Fresh Fruit (1 cup)
1
100
Lunch
Cooked Farro (1 cup)
6
220
Chickpea Curry (1 cup)
10
200
1 Roti (whole wheat)
3
70
Mixed Vegetable Salad (1 cup)
7
150
Snack
Protein Shake (1 serving)
20
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Tofu Curry (1 cup)
15
200
Steamed Broccoli (1 cup)
4
55
Total
85
1865
Day 5
Meal
Item
Protein (g)
Calories
Breakfast
Smoothie with Berries and Protein Powder (1 glass)
20
250
Boiled Egg (1)
6
70
Snack
Cottage Cheese (100 grams)
12
150
Fresh Fruit (1 cup)
1
100
Lunch
1 Roti (whole wheat)
3
70
Cooked Quinoa (1 cup)
8
220
Vegetable Korma (1 cup)
7
250
Mixed Bean Salad (1 cup)
10
200
Snack
Protein Bar (1)
10
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Paneer Stir-Fry with Vegetables (1 cup)
20
250
Brown Rice (1/2 cup)
2.5
108
Total
88.5
1868
Day 6
Meal
Item
Protein (g)
Calories
Breakfast
Rawa Idli (2 medium)
6
150
Coconut Chutney (1/2 cup)
2
80
Skimmed Milk (1 cup)
8
90
Snack
Roasted Peanuts (1/4 cup)
8
150
Lunch
1 Roti (whole wheat)
3
70
Cooked Amaranth (1 cup)
9
250
Chickpea Curry (1 cup)
10
200
Mixed Vegetable Salad (1 cup)
7
150
Snack
Protein Shake (1 serving)
20
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Tofu Stir-Fry (1 cup)
15
200
Steamed Green Beans (1 cup)
2
40
Total
85
1850
Day 7
Meal
Item
Protein (g)
Calories
Breakfast
Paneer Bhurji (1 serving)
15
200
Whole Wheat Toast (2 slices)
6
140
Snack
Almonds (15 pieces)
3.5
90
Lunch
Grilled Chicken Wrap (1)
25
300
Mixed Vegetable Salad (1 cup)
7
150
Cooked Brown Rice (1/2 cup)
2.5
108
Snack
Greek Yogurt (1 cup)
10
100
Fresh Fruit (1 cup)
1
100
Dinner
1 Roti (whole wheat)
3
70
Paneer Stir-Fry (1 cup)
20
250
Steamed Green Beans (1 cup)
2
40
Total
85
1868
Summary
Daily Protein Intake: Approx. 80-100 grams
Daily Calorie Intake: Approx. 1700-1900 calories
This meal plan ensures a balance of protein, carbohydrates, and healthy fats while providing enough energy and nutrients to support an active lifestyle and maintain health. Adjust portion sizes and ingredients as needed based on personal preferences and dietary requirements.
Here’s a meal plan for an office-going man in his 60s, focusing on balanced nutrition to support energy, muscle maintenance, and overall health. This plan provides approximately 80-100 grams of protein daily, with attention to heart health and digestion.
Day 1
Meal
Item
Protein (g)
Calories
Breakfast
Oatmeal with Almonds (1 cup)
6
180
Skimmed Milk (1 cup)
8
90
Snack
Greek Yogurt (1 cup)
10
100
Fresh Fruit (1 cup)
1
100
Lunch
Grilled Chicken Breast (150 grams)
30
250
Brown Rice (1/2 cup)
2.5
108
Steamed Vegetables (1 cup)
4
80
Snack
Cottage Cheese (100 grams)
12
150
Mixed Nuts (1/4 cup)
5
200
Dinner
1 Roti (whole wheat)
3
70
Baked Salmon (150 grams)
30
350
Steamed Spinach (1 cup)
5
40
Total
91.5
1908
Day 2
Meal
Item
Protein (g)
Calories
Breakfast
Whole Wheat Toast with Peanut Butter (2 slices)
8
200
Boiled Egg (1)
6
70
Snack
Greek Yogurt (1 cup)
10
100
Fresh Berries (1 cup)
1
80
Lunch
Lentil Soup (1 cup)
18
230
1 Roti (whole wheat)
3
70
Mixed Vegetable Salad (1 cup)
7
150
Snack
Apple with Almonds (1 medium apple + 10 almonds)
3.5
150
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Tofu Stir-Fry (1 cup)
15
200
Steamed Broccoli (1 cup)
4
55
Total
85.5
1875
Day 3
Meal
Item
Protein (g)
Calories
Breakfast
Smoothie with Spinach, Banana, and Protein Powder (1 glass)
20
250
Whole Wheat Toast (2 slices)
6
140
Snack
Cottage Cheese (100 grams)
12
150
Fresh Fruit (1 cup)
1
100
Lunch
Chicken Salad (1 cup)
25
250
Quinoa (1/2 cup)
4
110
Steamed Carrots (1 cup)
1
55
Snack
Roasted Chickpeas (1/4 cup)
8
120
Dinner
1 Roti (whole wheat)
3
70
Grilled Tofu (150 grams)
15
180
Steamed Green Beans (1 cup)
2
40
Total
80
1825
Day 4
Meal
Item
Protein (g)
Calories
Breakfast
Rawa Idli (2 medium)
6
150
Coconut Chutney (1/2 cup)
2
80
Skimmed Milk (1 cup)
8
90
Snack
Greek Yogurt (1 cup)
10
100
Fresh Berries (1 cup)
1
80
Lunch
Cooked Lentils (1 cup)
18
230
1 Roti (whole wheat)
3
70
Mixed Vegetable Salad (1 cup)
7
150
Snack
Protein Shake (1 serving)
20
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Paneer Stir-Fry (1 cup)
20
250
Steamed Spinach (1 cup)
5
40
Total
85
1840
Day 5
Meal
Item
Protein (g)
Calories
Breakfast
Smoothie with Berries and Protein Powder (1 glass)
20
250
Boiled Egg (1)
6
70
Snack
Cottage Cheese (100 grams)
12
150
Fresh Fruit (1 cup)
1
100
Lunch
Grilled Chicken Wrap (1)
25
300
Mixed Vegetable Salad (1 cup)
7
150
Cooked Brown Rice (1/2 cup)
2.5
108
Snack
Almonds (15 pieces)
3.5
90
Dinner
1 Roti (whole wheat)
3
70
Baked Salmon (150 grams)
30
350
Steamed Broccoli (1 cup)
4
55
Total
85
1838
Day 6
Meal
Item
Protein (g)
Calories
Breakfast
Poha with Peas (1 cup)
7
200
Boiled Egg (1)
6
70
Snack
Greek Yogurt (1 cup)
10
100
Fresh Berries (1 cup)
1
80
Lunch
Cooked Quinoa (1 cup)
8
220
Chickpea Curry (1 cup)
10
200
1 Roti (whole wheat)
3
70
Mixed Vegetable Salad (1 cup)
7
150
Snack
Roasted Peanuts (1/4 cup)
8
150
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Tofu Curry (1 cup)
15
200
Steamed Green Beans (1 cup)
2
40
Total
86
1900
Day 7
Meal
Item
Protein (g)
Calories
Breakfast
Paneer Bhurji (1 serving)
15
200
Whole Wheat Toast (2 slices)
6
140
Snack
Almonds (15 pieces)
3.5
90
Lunch
Grilled Chicken Breast (150 grams)
30
250
Cooked Farro (1/2 cup)
6
200
Steamed Carrots (1 cup)
1
55
Snack
Cottage Cheese (100 grams)
12
150
Fresh Fruit (1 cup)
1
100
Dinner
1 Roti (whole wheat)
3
70
Baked Cod (150 grams)
30
200
Steamed Spinach (1 cup)
5
40
Total
82.5
1905
Summary
Daily Protein Intake: Approx. 80-100 grams
Daily Calorie Intake: Approx. 1700-1900 calories
This meal plan includes a variety of nutrient-dense foods to support heart health, muscle maintenance, and overall well-being. Adjust portion sizes and ingredients as needed based on personal preferences and dietary requirements.
Here’s a meal plan tailored for an office-going woman in her 60s. This plan emphasizes balanced nutrition, supports energy levels, and includes around 80-100 grams of protein daily. It also considers heart health, bone density, and overall wellness.
Day 1
Meal
Item
Protein (g)
Calories
Breakfast
Greek Yogurt with Mixed Berries (1 cup)
10
150
Whole Wheat Toast (2 slices)
6
140
Snack
Almonds (15 pieces)
3.5
90
Apple (1 medium)
0.5
80
Lunch
Grilled Chicken Salad (1 cup)
25
250
Cooked Quinoa (1/2 cup)
4
110
Mixed Vegetable Salad (1 cup)
7
150
Snack
Cottage Cheese (100 grams)
12
150
Dinner
1 Roti (whole wheat)
3
70
Baked Salmon (150 grams)
30
350
Steamed Broccoli (1 cup)
4
55
Total
84.5
1905
Day 2
Meal
Item
Protein (g)
Calories
Breakfast
Smoothie with Spinach, Banana, Protein Powder (1 glass)
20
250
Boiled Egg (1)
6
70
Snack
Greek Yogurt (1 cup)
10
100
Fresh Berries (1 cup)
1
80
Lunch
Lentil Soup (1 cup)
18
230
1 Roti (whole wheat)
3
70
Mixed Vegetable Salad (1 cup)
7
150
Snack
Apple with Almonds (1 medium apple + 10 almonds)
3.5
150
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Tofu Stir-Fry (1 cup)
15
200
Steamed Green Beans (1 cup)
2
40
Total
80.5
1870
Day 3
Meal
Item
Protein (g)
Calories
Breakfast
Overnight Oats with Chia Seeds (1 cup)
10
200
Skimmed Milk (1 cup)
8
90
Snack
Cottage Cheese (100 grams)
12
150
Fresh Fruit (1 cup)
1
100
Lunch
Chicken Salad (1 cup)
25
250
Cooked Farro (1/2 cup)
6
200
Steamed Carrots (1 cup)
1
55
Snack
Roasted Chickpeas (1/4 cup)
8
120
Dinner
1 Roti (whole wheat)
3
70
Grilled Tofu (150 grams)
15
180
Steamed Broccoli (1 cup)
4
55
Total
82
1900
Day 4
Meal
Item
Protein (g)
Calories
Breakfast
Rawa Idli (2 medium)
6
150
Coconut Chutney (1/2 cup)
2
80
Skimmed Milk (1 cup)
8
90
Snack
Greek Yogurt (1 cup)
10
100
Fresh Berries (1 cup)
1
80
Lunch
Cooked Lentils (1 cup)
18
230
1 Roti (whole wheat)
3
70
Mixed Vegetable Salad (1 cup)
7
150
Snack
Protein Shake (1 serving)
20
200
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Paneer Stir-Fry (1 cup)
20
250
Steamed Spinach (1 cup)
5
40
Total
85
1900
Day 5
Meal
Item
Protein (g)
Calories
Breakfast
Smoothie with Berries and Protein Powder (1 glass)
20
250
Boiled Egg (1)
6
70
Snack
Cottage Cheese (100 grams)
12
150
Fresh Fruit (1 cup)
1
100
Lunch
Grilled Chicken Wrap (1)
25
300
Mixed Vegetable Salad (1 cup)
7
150
Cooked Brown Rice (1/2 cup)
2.5
108
Snack
Almonds (15 pieces)
3.5
90
Dinner
1 Roti (whole wheat)
3
70
Baked Salmon (150 grams)
30
350
Steamed Broccoli (1 cup)
4
55
Total
84
1883
Day 6
Meal
Item
Protein (g)
Calories
Breakfast
Poha with Peas (1 cup)
7
200
Boiled Egg (1)
6
70
Snack
Greek Yogurt (1 cup)
10
100
Fresh Berries (1 cup)
1
80
Lunch
Cooked Quinoa (1 cup)
8
220
Chickpea Curry (1 cup)
10
200
1 Roti (whole wheat)
3
70
Mixed Vegetable Salad (1 cup)
7
150
Snack
Roasted Peanuts (1/4 cup)
8
150
Dinner
1 Bhakri (thick, made from mixed atta)
4
150
Tofu Curry (1 cup)
15
200
Steamed Green Beans (1 cup)
2
40
Total
85
1890
Day 7
Meal
Item
Protein (g)
Calories
Breakfast
Paneer Bhurji (1 serving)
15
200
Whole Wheat Toast (2 slices)
6
140
Snack
Almonds (15 pieces)
3.5
90
Lunch
Grilled Chicken Breast (150 grams)
30
250
Cooked Farro (1/2 cup)
6
200
Steamed Carrots (1 cup)
1
55
Snack
Cottage Cheese (100 grams)
12
150
Fresh Fruit (1 cup)
1
100
Dinner
1 Roti (whole wheat)
3
70
Baked Cod (150 grams)
30
200
Steamed Spinach (1 cup)
5
40
Total
87.5
1895
Summary
Daily Protein Intake: Approx. 80-100 grams
Daily Calorie Intake: Approx. 1700-1900 calories
This meal plan is designed to be nutritious and well-balanced, supporting energy, bone health, and overall well-being. Adjustments can be made based on personal preferences and dietary needs.
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