Sample Menu
A sample menu of a typical vegetarian and non-vegetarian meal with an improved sample of the same is given below. A typical meal as mentioned earlier is high in carbohydrate and fat. By some modification in the amount of oil and ghee used, substituting low fat and low carbohydrate vegetables as well as cutting down on portions will help in cutting down in carbohydrate and fat content and therefore the total calorie intake. Consult a dietitian for an individualized meal plan.
Typical Vegetarian Meal with Non-vegetarian options
Breakfast 1 cup Chai (Tea) with whole milk 3 teaspoon sugar
2 Potato Parathas Pickle
Lunch 2 Roti with 2 teaspoons ghee
1 cup Rajmah (orChicken Curry)
1 cup spinach and potato subji 1 cup rice
½ cup Dahi (whole milk yogurt) Onion and Cucumber salad
1 Roasted Papad
(4 teaspoon vegetable oil in cooking)
Tea Time 1 cup Chai with whole milk 3 tsp regular sugar
1 cup Namkeen (fried snack) 1 Laddu (sweet)
Dinner 4 Parathas (8-10 tsp oil) (1 cup Kheema)
1-2 cups potato and pea subji
½ cup Dahi (whole milk yogurt)
Snack 1 ½ cups Kheer
Above menu modified to yield a lower range of fats and carbohydrates
Breakfast 1 cup Chai with skim milk no calorie sweetener
2 Whole wheat toast
1 teaspoon margarine 1 cup skim milk
Lunch 2 Roti-no ghee
1 cup low fat Rajmah (or low fat Chicken Curry)
1 cup spinach subji
½ cup rice
½ cup Dahi (fat free yogurt) Onion and cucumber salad 1 Roasted Papad
(2 teaspoon vegetable oil in cooking)
Tea Time 1 cup Chai with skim milk no calorie sweetener
½ cup roasted Chana and Murmura 1 Banana
Dinner 3 Roti-no ghee
½ cup Chole (½ cup Kheema, low fat)
1 cup cauliflower subji
½ cup Dahi (fat free yogurt)
Snack 1 Orange
1 cup Skim milk