Food Chart

Saturday Sunday Monday Tuesday Wednesday Thursday Friday

1) 30gm 1) Sandwich 1) 30gm 1) Upma 1) 30gm 1) Sandwich
crnflks 2) 2 Almonds crnflks 2) Two crnflks 2) Two
Almonds Almonds
2) 125ml Milk 2) 1 Cup Milk 2) 1 Cup Milk
Breakfast 3) Two 3) Two 3) Two Feast Day
Almonds Almonds Almonds
4) 1 pcs fruit 4) 1 pcs fruit 4) 1 pcs fruit

1)One Cup 1) One Cup 1) One Cup 1) Vegetable 1)One cup 1) 1/2 cup Veg
Salad Green Veg Sald 2) Roti Salad 2) One Roti
2) One Roti 2) One Roti 2) Sandwich 2) One Roti 3) One Cup
3) Curd 3) 50gms 3) 50gm Chs 3) Curd Daal
Lunch anything Feast Day
with less Fat

Snacks Fruit Baked Chips cucumber Mamra Baked Chips Fruit Feast Day

1) 1/2 cup Veg 1) 1/2 cup Veg 1)hummus 1) Paneer 1) 1/2 cup Veg 1) Roti
2) One Roti 2) One Roti 2) One Peta 2) Roti 2) One Roti 2) Good
3) One Cup 3) One Cup Bread 3) One Cup Vegtable
Daal Daal 3) 1/2 cup Daal
Dinner Salad Feast Day

Note # Alteration can be done in food but food should be healthy.. No Extra salt and sugar from top….
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Vegetable Amount Calories s Vegetable Amount Calories
100g 30 1 - 30g 95
1 Seeds
5
Alfalfa Sprouts Artichoke " 20 8Mushrooms - button, 100g 30
5 umbrella
Asparagus 6 spears 20 8 Onions 1 medium 30
Bamboo Shoots 100g 20 5
8 Peas - green " 60
Beans - French " 30 5
1 Potatoes - Mashed 1 scoop 50
Kidney Beans " 100 1
3 Zucchini 1 medium 30
Beetroot 4 slices 50g 30 5
7
8 Pumpkin - Mashed 1 scoop 25
Broccoli 100g 20 5
5
1 - Baked 100g 120
Brussel Sprouts 4 sprouts 25 7
4 - " 290
9
2 French Fries
0
Cabbage (all average) 1 cup 20 1 Potato Chips - " 200
1 Straight Cut
5
Capsicum 1 medium 30 1 Mung Beans - 1 cup 20
1 Sprouts
5
Carrots 1 medium 35 8 Lentils (cooked) 100g 70
Cauliflower 1 cup 20 5
1
Celery 1 stick 5 1
8
Chick Peas (cooked) 100g 100 5
5
1
Cucumber 1 medium 10 1
1
Dill Pickles 1 large 10 5
3
8
Egg Plant - (raw) 100g 20 5
5
1
- (fried in oil) " 140 5
4
Garlic 1 Clove 5 2
1
Sweet Corn - Cob 1 medium 60 0
7
4
- Kernels 1/2 cup 50 9
0
4
- Baby Corn 1 piece 5 0
8
Sweet Potato 100g 60 5
5
Tomato - Raw 1 medium 20 8
2
5
2
 Watercress 1 punnet 20 6
Lettuce (all types) 30g 5 0
6
0
2
2
1
0
4
2
0
0
4
0
2
9
8
5
5
8
5
4
0
1
0
1
6
5
0
1
0
1
0
1
2
5
1
2
5
5
4
5
5
4
5
1
0
2
5
2
5
0
2
7
5
3
8
0
3
1
5
0
1
0
2
1
5
1
0
5
0
5
0
4
0
0
8
5
2
0
5
5
1
0
8
5
5
2
6
2
0
1
5
2
0
2
6
4
0
6
8
0
5
7
0
8
5
1
1
5