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Top 7 Indian Meal Plans for Women in 2018

Indian Meal Plans for Women - Intelligent Ageing

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In India, a sizeable portion of the female population is devoted towards shouldering familial responsibilities such as managing the house, family and bringing up children. At the same time, there is also a significant portion of women who are busy in carving out a name for themselves in various occupational sectors.

While the womenfolk have proved their mettle both within and outside the house, an aspect which many are neglecting is their personal health. For the major part it, they have no one else but themselves to blame.

What is Required?

There is a direct relationship between the food you consume and the health you have. Be it too much or too little, the wrong type and/or improper proportion of nutrition and diet can have a negative impact on your health. It is after all the nourishment that you gain from food that majorly causes your physical and mental growth and development.

When it comes to food, not just anything would work; you have to know the right balance. Researchers, physicians and nutritionists are all of the opinion that the secret to a healthy diet chart lies in a balanced diet menu. These experts suggest that specific food items contribute specific nutrients to the body, each of which has a strong role to play in shaping the health of the individual. So, to ascertain that your body gains the right kinds of minerals and in the right amount, you need to chalk out a diet for balanced nutrition.

To devise a healthy diet chart, you must include necessary dietary elements such as proteins, vitamins, calcium, magnesium, potassium and so on in it. Fresh, green vegetables, whole wheat grains, fruits and nuts, fish, egg and lean meat are some of the richest natural sources of these nutrients.

To help you better with it, mentioned below are 7 Indian healthy diet plans for women to follow in 2018: –

*DISCLAIMER – The prescribed diet plans have been formulated based on observation of nutritional requirements of different clusters of female individuals. For specific nutrition tips and a nutrition balanced diet that’s tailored according to your dietary requirements, consult our expert dietitians today.

Plan 1

  • Breakfast: Paneer sandwich with mint chutney / 2 egg omlette with 2 whole grain bread slices /2 idlis with sambhar / 2 multigrain mixed vegetable parathas + 1 glass of vegetable juice of your choice.
  • Mid-morning: 4 walnuts and 2 dates / Fruit of your choice/tender coconut water with malai
  • Lunch: 2 multigrain roti / 1 bowl red or brown rice + 1 bowl dal / pulses like rajma / Egg bhurji / non-veg subji + 1 bowl low-fat curd
  • Snack: 1 fruit of your choice / 1 glass whey protein drink /1 bowl Sprouts bhel/1 glass of tea or coffee / 1 glass buttermilk
  • Dinner: 1 bowl chicken gravy + 1 bowl rice / 2 multigrain rotis + salad + 1 bowl low-fat curd / 1 bowl vegetable dalia upma or 1 bowl millet vegetable upma + 1 bowl sambhar + 1 bowl of salad or soup

Plan 2

  • Breakfast: 1 bowl vegetable dalia upma + chutney / 2 medium vegetable uthappam with sambhar / 2 medium paneer, oats and ragi dosa with sambhar / 1 bowl fruit, flaxseed and oats dalia / 1 bowl red rice or brown rice pulse-mixed pongal + 1 bowl sambhar / 1 sprouted red rice poha + 1 glass vegetable juice of choice
  • Mid-morning: 1 glass Whey protein shake with milk / assorted fruit platter / Trail mix/Tender coconut juice with the malai.
  • Lunch: 2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled legumes chaat (rajma, chana, black chana, green moong etc.) / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette.
  • Snack: 2 multigrain flour khakras / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds.
  • Dinner: 1 bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad / 1 bowl steamed red rice + 1 bowl mixed vegetable sambhar + 1 bowl non-veg / vegetable subji + 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals / fish curry + 1 bowl curd.

Plan 3

  • Breakfast: 1 bowl vegetable sprout poha with chutney / 3-4 dal paddu with sambhar / 2 oats idli + sambhar / 2 methi parantha with low-fat curd / 2 mixed vegetable adai uthappam + 1 bowl mixed veg sambhar.
  • Mid-morning: 1 fruit of your choice/fistful of assorted nuts / 2 tbsp. of trail mix
  • Lunch: 2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) subji of choice + 1 bowl of thick dal / 1 bowl red rice + 1 bowl mixed vegetable sambhar + 1 bowl subji + 1 bowl low-fat curd
  • Snack: Sesame or peanut chikki with 1 cup spirulina and mixed veggie juice.
  • Dinner: 1 bowl fruit/ mixed veggie salad + 2 bran rotis (wheat roti or oat bran) + 1 bowl of non-veg subji / 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd

Plan 4

  • Breakfast: 2 medium dal paranthas (made from leftover dal if any) + 1 bowl low-fat curd / 2 Ragi veggies paddus with peanut chutney / 2 small and fluffy vegetable pancakes / 2 paranthas + 1 bowl vegetables raita / Paneer and vegetable rice bath (from leftover rice) + 1 bowl curd / 2 idlis with sambhar
  • Mid-morning: Amaranth seeds chikki / 3-4 dry fruits / 1 bowl cut fresh fruits of choice
  • Lunch: 1 bowl millet and dal khichdi + 1 bowl of curd / 2 multigrain roti + 1 bowl non-veg subji or egg bhurji +1 glass of spiced buttermilk / 2 vegetable millet uthappam + 1 bowl sambhar.
  • Snack: 1 cup spicy boiled corn or 1 corn on the cob + 1 cup coffee, tea or green tea/ 1 Fruit of choice / 1 glass whey protein drink
  • Dinner: 1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg subji or dal of your choice / 1 bowl red or brown rice + 1 bowl mix veg sambhar + 1 egg bhurji.

Plan 5

  • Breakfast: A small bowl of oats porridge with oats and skimmed milk, no sugar, topped with fresh fruits like apples, papayas or pomegranate/One boiled egg and a glass of green tea.
  • Mid-morning: A small bowl of sprouted salad with raw cucumber, onion or tomatoes with a dash of lemon juice.
  • Lunch: 2 chapattis or 2 methi theplas (Gujrati healthy wheat rotis) with a small bowl brinjal curry or potato and peas curry or curry prepared from bottle gourd and ridge gourd.
  • Snack: 2 pieces of dhoklas with coriander chutney.
  • Dinner: For Soup: A bowl of onion and mushroom soup.
    —AND —
    A medium bowl of vegetable and soya chunks pulao with a small bowl rajma curry and mixed vegetable raita.

Plan 6

  • Breakfast: 2 ragi idlis with coriander and coconut chutney without tempering, a glass of skimmed milk.
  • Mid-morning: One fruit like orange or sweet lime or apple.
  • Lunch: A small bowl of brown rice with dal palak, yogurt and 1 roasted papad.
  • Snack: 2 pieces grilled and baked potato patties.
  • Dinner: 2 chapattis with mixed vegetable curry, a small bowl khichadi and yogurt.

Plan 7

  • Breakfast: One Bread sandwich with smeared with coriander chutney with few cut vegetables like cucumber and tomatoes along with 1 date and walnut muffin, a glass of skimmed milk.
  • Mid-morning: 2 digestive biscuits.
  • Lunch: 2 chapattis with a small bowl egg curry or fish curry and salad
  • Snack: Black coffee without sugar and baked ribbon pakoda
  • Dinner: 3 chapattis with palak chicken along with fresh and raw carrot and cucumber sticks.

Plan 8

  • Breakfast – Akki roti with dill leaves and sambhar
  • Mid-morning: 1 plate of preferred salad with vinegar dressing. Recipe suggestion from blog
  • Lunch: A small bowl of brown rice with kadhi.
  • Snack: Green tea with roasted flaked rice with curry leaves and chopped garlic.
  • Dinner: Mix vegetable curry, two chapattis, and curd.

One thing that you must remember here is that while following a healthy diet chart will make up for your body’s nutrient requirement, it still needs backing up for you to stay healthy. This simply means that you have to take care of a few other aspects such as giving yourself adequate sleep every night, and keeping your lifestyle active. Doing so will help you derive the maximum benefit from a healthy diet plan.

If you feel you are lacking time enough to formulate a good routine, you can always seek expert help. We, Intelligent Ageing, are a platform for functional medicine and preventive healthcare. Housing some of the most efficient functional medicine doctors in India, we provide the necessary help and guidance to people for a happier and healthier life.

Understanding that each patient has a different biochemistry, the doctors in here try and understand what your specific health problems are, and then work towards improving it. They chalk out balanced diet menus that best suit your body.

Eat well, stay well.

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