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Day 1: Menu Amount Ingredients Early morning Soaked Nuts 25 gms Almonds, walnuts, fig, apricot, dried date Breakfast Avocado anjeer smoothie 1 cup Milk 1 tbsp Skim milk powder ½ no Avocado 2 no Soaked dry fig 1 tbsp Soaked chia seeds + flaxseeds Mid-morning Mashed Potato and paneer 1 cup Boiled potato + Whole fat milk paneer Lunch Exotic stir fry Salad with pumpkin seeds 1 cup Zucchini + cherry tomatoes + bell peppers + Baby corn + broccoli 1 tbsp Pumpkin seeds Methi thepla 4 no Wheat flour + Methi leaves Peas Pulao 1 cup Rice + green peas Green vegetable 1 ½ cup Ladies finger Dal fry 1 cup Tur dal + chana dal Mid Afternoon Fruit 1 no Banana Evening snack Hummus 1 cup Chickpea Multigrain pita bread 2 no Multigrain flour Coffee 1 cup Milk Dinner Chicken Biryani 2 cup Brown rice + Vegetables 100 gms Chicken Raita 1 cup Curd + vegetables Cream Tomato Soup 1 cup Tomatoes + cream (1 tbsp) Bedtime Masala Milk 1 cup Milk 1 tbsp Skim milk powder 1 tbsp Dry fruit masala 1 tsp Honey
Day 2: Menu Amount Ingredients Early morning Soaked Nuts 25 gms Almonds, walnuts, fig, apricot, dried date Breakfast Masala Dosa 2 no (7-inch radius) Dosa 1 cup Potato filling Sambar 1 cup Tur dal + vegetables Coconut chutney ¼ cup Coconut Filter coffee 1 cup Milk + coffee powder Mid-morning Fruit yogurt 1 cup Curd ½ cup Mixed berries 1 tbsp Mixed seeds Lunch Sprout Salad 1 cup Sprouts + Vegetables Whole Wheat Chapati 4 no Bran fortified Wheat flour Rice 1 cup Rice Green vegetable 1 cup Tinda Dal 1 cup Masoor dal Curd 1 cup Whole fat milk curd Mid Afternoon Eggs 2 no Boiled Egg OR boiled channa 1 bowl Evening snack Vegetable Poha 1 ½ cup Rice flakes + vegetables ½ cup Curd Tea 1 cup Milk + Elaichi Dinner Vegetable Soup 1 cup Mix veg Bajra Roti 2 no Bajra flour Baingan Bharta 1 cup Brinjal Dal 1 cup Moong dal Lassi 1 cup Whole fat milk curd Bedtime Almond turmeric milk 1 cup Milk + Tumeric 1 tbsp Almond powder
Day 3: Menu Amount Ingredients Early morning Soaked Nuts 25 gms Almonds, walnuts, fig, apricot, dried date Breakfast Peanut butter sandwiches 4 slices Multigrain bread slices 4 tbsp Unsweetened peanut butter Cappuccino 1 cup Milk 1 tsp Coffee powder 1 tbsp Cream (Homemade) Mid-morning Sprout and chicken tikki ½ cup Sprouts 100 gm Chicken Green Chutney 2 tbsp Coriander + mint leaves Lunch Green Salad 1 cup Cucumber + lettuce+ tomatoes + onions Whole Wheat Chapati 4 no Bran fortified Wheat flour Khichdi 1 cup Rice + dal Green vegetable 1 cup Tinda Marwadi Kadhi 1 cup Curd + chana flour Curd 1 cup Whole fat milk curd Mid Afternoon Fruit 3 – 4 no Medium size plums Evening snack Moongdal chilla pizza (small size) 3 – 4 no Moong dal 1 cup Vegetables + grated cheese (3 – 4 tbsp) Orange Juice 1 cup Orange (no sugar, unstrained) Dinner Mix Vegetable Salad 1 cup Capsicum + onion + tomatoes + carrots Aaloo Paratha (medium) 2 no Whole wheat flour + boiled potatoes Curd 1 cup Whole fat milk Rajma 1 cup Boiled Rajma Bedtime Cinnamon honey hot chocolate 1 cup Milk + cocoa powder +cinnamon powder 1 tbsp Honey
Day 4: Menu Amount Ingredients Early morning Soaked Nuts 25 gms Almonds, walnuts, fig, apricot, dried date Breakfast Sago khichdi 2 cups Sago + Potato Piyush 1 cup Milk + curd + nuts + cardamom + saffron + honey or jaggery powder Mid-morning Fish fritters 2 medium-size Fish Mint yogurt dip 1 cup Curd + mint Lunch Onion Raita 1 cup Curd + Onion Nachni Roti 2 no Nachni + wheat flour Jeera rice 1 cup Rice Green vegetable 1 cup Ladies finger Dal Tadka 1 cup Tur dal Masala Chaas 1 cup Whole fat milk curd Mid Afternoon Fruit 1 no Banana (Big) Evening snack Vegetable Upma 2 cups Rawa + Vegetables Tea 1 cup Milk + Tea Masala Dinner Exotic Vegetable Salad 1 cup Bell peppers + onion + cherry tomatoes + zucchini + broccoli + pumpkin seeds Pesto Pasta 2 cups Whole wheat pasta + Vegetables ½ cup Pesto sauce Multigrain cheese garlic bread 3 – 4 no Whole wheat bread slices + cheese + garlic Bedtime Double strength elaichi milk 1 cup Milk + elaichi powder 1 tbsp Skim milk Powder/ Protein powder
Day 5: Menu Amount Ingredients Early morning Soaked Nuts 25 gms Almonds, walnuts, fig, apricot, dried date Breakfast Oats Porridge 1 ½ cup Milk 1 tbsp Skim milk powder 2 tbsp Rolled oats 15 gms Nuts powder 1 tbsp Soaked chia seeds ½ cup Chopped banana Mid-morning Cucumber sticks 1 cup Cucumber Jalapeno yogurt dip ½ cup Curd + Chopped Jalapeno Lunch Green Salad 1 cup Broccoli + tomatoes + Capsicum + Beet root + carrot + cucumber 1 tbsp Pumpkin seeds + sunflower seeds Missi Roti 4 no Wheat flour + Methi + mint + coriander leaves Tawa rice 1 cup Rice + Vegetables Potato vegetable 1 ½ cup Potatoes + tomato Dal fry 1 cup Tur dal + chana dal Mid Afternoon Fruit 1 no Pear Evening snack Paneer vegetable Franky 1 no Wheat flour + vegetables ½ cup Paneer Coffee 1 cup Milk Dinner Neer Dosa 3 – 4 no Rice flour Vegetable Korma 1 ½ cup Mix vegetable + potato Onion Tomato Chutney ½ cup Onion + Tomato Salted Lassi 1 cup Whole fat milk curd Bedtime Dates Milk 1 cup Milk 1 tbsp Skim milk powder 2 – 3 no Soaked dates
Day 6: Menu Amount Ingredients Early morning Soaked Nuts 25 gms Almonds, walnuts, fig, apricot, dried date Breakfast Paneer Club Sandwich 1 no Multigrain bread + Vegetables + Paneer Green chutney ¼ cup Coriander + mint leaves Avocado shake 1 cup Milk + Avocado Mid-morning Granola and seeds yogurt 1 cup Curd ½ cup Granola (Multigrain) 1 tbsp Mixed seeds 1 tbsp Honey Lunch Deviled Eggs 1 cup Potato filling 2 no Boiled eggs Whole Wheat Chapati 4 no Bran fortified Wheat flour Rice 1 cup Rice Green vegetable 1 cup Karela Dal 1 cup Masoor dal Buttermilk ½ cup Whole fat milk curd Mid Afternoon Green Salad 1 cup Cucumber + onion + tomato + beetroot Evening snack Paneer tikka 1 cup Paneer + Capsicum ½ cup Curd Coffee 1 cup Milk + Coffee powder Dinner Spinach Soup 1 cup Spinach + onion Jowar Roti 2 no Jowar flour Pitla ( besan cooked in buttermilk) 1 cup Chana flour + onion + tomato + curd Misal 1 cup Moth beans Sol kadhi 1 cup Coconut milk + kokam Bedtime Almond saffron milk 1 cup Milk + saffron strands 1 + 1 tbsp Skim Milk powder + Almond powder
Day 7: Menu Amount Ingredients Early morning Soaked Nuts 25 gms Almonds, walnuts, fig, apricot, dried date Breakfast Nachni satva 1 ½ cup Milk 2 tbsp Nachni flour 2 + 2 no Dates + Figs 1 tbsp Skim Milk Powder 1 tbsp Almond powder Mid-morning Grilled Chicken / paneer 100 gms Chicken /paneer 100 gm Bell peppers Green Chutney 2 tbsp Coriander + mint leaves Lunch Apple Vegetable Salad 1 cup Cucumber + apples + tomatoes + onions Whole Wheat Paratha 3 no Bran fortified Wheat flour Coriander rice 1 cup Rice +Coriander leaves + vegetables Vegetable jalfrezi 1 ½ cup Mix vegetable Dal 1 cup Tur dal Curd 1 cup Whole fat milk curd Mid Afternoon Fruit ½ no Dragon fruit Evening snack Khaman Dhokla 10 -12 pcs Chana flour Green Chutney 2 tbsp Mint + coriander + curry leaves Masala milk 1 cup Milk + Milk Masala 1 tbsp Skim Milk powder/ Protein Powder Dinner Mix Vegetable Salad 1 cup Capsicum + onion + tomatoes + carrots Paneer Paratha (medium) 2 no Whole wheat flour + Paneer Onion Raita Curd 1 cup Whole fat milk ½ cup Onions Rajma 1 cup Boiled Rajma Bedtime Hot chocolate 1 cup Milk + cocoa powder 1 tbsp Jaggery powder
Author Language English No. of Pages 2 PDF Size 1 MB Category Health Source/Credits health.state.mn.us
Indian Diet Chart for Weight Gain(7 Day) PDF Free Download
