Designed By

Mrs. Neha Bhati

BSc, MSc - Clinical Nutrition and Dietetics

Eggetarian
diet cha rt

Poonam
User Id : 8392012
Date of Purchase: Apr 14 2019

Table of Content

Monday

Tuesday

Wednesday

Thursday
 Friday

Saturday

Sunday

1 . M O N D A Y 1725 Calories, 41 protein, 17 fat

early morning, 6:00 AM 90 Calories

Tea 1tsp sugar 2 Marie Biscuits

breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat

namkeen oats / Idli 2 pc / boiled egg Milk (1 Glass)

mid morning, 11 AM 65 Calories

Fruit guvava (1)

lunch, 12.30 PM 600 Calories, 16 protein, 8 fat

Phulka 2 / Rice (1/2 B) Veg cabbage (1B)

Dal / sambhar (1B) Salad (1B) Curd (1B)

evening, 4.30 PM 90 Calories, 2 protein

Tea / coffee / lemon water 2 marie biscuits

 late evening, 6.30 PM 55 Calories

Palak soup

dinner, 7.30 PM 475 Calories, 11 protein, 7 fat

Phulka (2) Dal / rassam (1B) Lauki Veg (1B)

Salad (1B)

bed time 125 Calories, 5 protein

Skimmed Milk (1 glass)

2 . T U E S D A Y 1725 Calories, 41 protein, 17 fat

early morning, 6:00 AM 90 Calories

Tea 1tsp sugar 2 Marie Biscuits

breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat

Upma 1 bowl / baked egg Milk (1 Glass)

mid morning, 11 AM 65 Calories

Fruit Papaya (1B)

lunch, 12.30 PM 600 Calories, 16 protein, 8 fat

Phulka 2 / Rice (1/2 B) Veg peas (1B)

Dal / rassam (1B) Salad (1B) Curd (1B)
 evening, 4.30 PM 90 Calories, 2 protein

Tea / coffee / lemon water 2 marie biscuits

late evening, 6.30 PM 55 Calories, 5 ptotein, 5 fat

4 almonds 1 walnut

dinner, 7.30 PM 475 Calories, 11 protein, 7 fat

Phulka (2) Dal / sambhar (1B) Tinda veg (1B)

Salad (1B)

bed time 125 Calories, 5 protein

Skimmed Milk (1 glass)

3 . W E D N E S D A Y 1725 Calories, 41 protein, 17 fat

early morning, 6:00 AM 90 Calories

Tea 1tsp sugar 2 Marie Biscuits

breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat

Sewai upma / Uttapam 2 pc / boiled egg Milk (1 Glass)

mid morning, 11 AM 65 Calories

Fruit apple (1)

 lunch, 12.30 PM 600 Calories, 16 protein, 8 fat

Phulka 2 / Rice (1/2 B) Veg methi (1B) Dal (1B)

Salad / sambhar (1B) Curd (1B)

evening, 4.30 PM 90 Calories, 2 protein

Tea / coffee / lemon water 2 marie biscuits

late evening, 6.30 PM 55 Calories

Tomato soup

dinner, 7.30 PM 475 Calories, 11 protein, 7 fat

Phulka (2) Carrot capsicum Veg (1B)

Dal / rassam (1B) Salad (1B)

bed time 125 Calories, 5 protein

Skimmed Milk (1 glass)

4 . T H U R S D A Y 1725 Calories, 41 protein, 17 fat

early morning, 6:00 AM 90 Calories

Tea 1tsp sugar 2 Marie Biscuits

breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat

 Idli 2 pc/ baked egg Milk (1 Glass)

mid morning, 11 AM 65 Calories

Fruit orange (1B)

lunch, 12.30 PM 600 Calories, 16 protein, 8 fat

Phulka 1 / Rice (1B) Veg bhindi (1B) Dal (1B)

Salad (1B) Curd (1B)

evening, 4.30 PM 90 Calories, 2 protein

Tea / coffee / lemon water 2 marie biscuits

late evening, 6.30 PM 55 Calories, 5 ptotein, 5 fat

4 almonds 1 walnut

dinner, 7.30 PM 475 Calories, 11 protein, 7 fat

Phulka (2nos) Turai Veg (1B) Dal (1B) Salad (1B)

bed time 125 Calories, 5 protein

Skimmed Milk (1 glass)

5 . F R I D A Y 1725 Calories, 41 protein, 17 fat

early morning, 6:00 AM 90 Calories

Tea 1tsp sugar 2 Marie Biscuits

breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat

Dosa 2 / boiled egg Milk (1 Glass)

mid morning, 11 AM 65 Calories

Fruit Guvava (1)

lunch, 12.30 PM 600 Calories, 16 protein, 8 fat

Phulka 2 / Rice (1/2 B) Veg paneer (1B)

Dal / rassam (1B) Salad(1B) Curd (1B)

evening, 4.30 PM 90 Calories, 2 protein

Tea / coffee / lemon water 2 marie biscuits

late evening, 6.30 PM 55 Calories

Lemon cirraibder soup

dinner, 7.30 PM 475 Calories, 11 protein, 7 fat

Phulka (2nos) mix Veg (1B) Dal / sambhar (1B)

Salad (1B)

bed time 125 Calories, 5 protein

Skimmed Milk (1 glass)

6 . S A T U R D A Y 1725 Calories, 41 protein, 17 fat

early morning, 6:00 AM 90 Calories

Tea 1tsp sugar 2 Marie Biscuits

breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat

namkeen oats / upma / baked egg Milk (1 Glass)

mid morning, 11 AM 65 Calories

Fruit Papaya (1B)

lunch, 12.30 PM 600 Calories, 16 protein, 8 fat

Phulka 2 / Rice (1/2 B) Veg lauki (1B)

Dal / sambhar (1B) Salad(1B) Curd (1B)

evening, 4.30 PM 90 Calories, 2 protein

Tea / coffee / lemon water 2 marie biscuits

late evening, 6.30 PM 55 Calories, 5 ptotein, 5 fat

4 almonds 1 walnut

dinner, 7.30 PM 475 Calories, 11 protein, 7 fat

Phulka (2nos) Cauliflower Veg (1B)

Dal / rassam (1B) Salad (1B)
 bed time 125 Calories, 5 protein

Skimmed Milk (1 glass)

7 . S U N D A Y 1725 Calories, 41 protein, 17 fat

early morning, 6:00 AM 90 Calories

Tea 1tsp sugar 2 Marie Biscuits

breakfast, 8:00 AM 225 Calories, 7 protein, 2 fat

Medu vada1 pc / boiled egg Milk (1 Glass)

mid morning, 11 AM 65 Calories

Fruit pineapple (2 pc)

lunch, 12.30 PM 600 Calories, 16 protein, 8 fat

Phulka 2 / Rice (1/2 B) Veg palak (1B)

Dal / rassam (1B) Salad(1B) Curd (1B)

evening, 4.30 PM 90 Calories, 2 protein

Tea / coffee / lemon water 2 marie biscuits

late evening, 6.30 PM 55 Calories

Minted peas soup

 dinner, 7.30 PM 475 Calories, 11 protein, 7 fat

Phulka (2nos) Corn Veg (1B)) Dal / sambhar (1B)

Salad (1B)

bed time 125 Calories, 5 protein

Skimmed Milk (1 glass)

D O N ' T S

Don't eat these food Products

Chiwda/poha Chakli Papad Pickle
Non veg should be grilled tikka/roasted not fried

Vegetables & Fruits

All vegetables are allowed except Potato Sweet Potato

Lifestyle Choices

No fried foods No smoking or alcohol

Sugar less than 1 tsp/day

D O S

Exercise
40-45 minutes walk everyday or
some sport for 30-45 minutes

Food
 Salads daily Milk everyday without sugar
Include lots of leafy vegetables and salad in the diet
Eat more whole foods, Natural products that
have not been processed/preserved
Consume whole fruits with skin to increase fibre
Try to add dals or soyabean to the vegetables

Lifestyle Choices
Drink 3-4 liters of water per day
Consume small frequent meals
Eat slowly, chew the food properly
Use nonstick pots and pans for cooking
Recommended oil intake : 500ml/person/month

COMMON CALORIE CONTENTS

0-150 Calories >150 Calories

Coke/soft drinks 1 can - 150 Chips - 1 packet lets normal

calories small packet - 160 calories
Chocolate - for 1 small bar - 130 Burger Macdonald's veg - 240
calories calories
Biscuits - Marie small packet of 6 Slice of pizza - 300 calories
- 150 calories French fries - one small portion
1 tea spoon of sugar - 15 calories 245 calories
1 tablespoon of oil used in cooking 1 Parantha - 265 calories
~ 83 calories Masala Dosa - 210 calories
1 glass of coffee & tea - 45 Veg 300 calories /Chicken 450
calories calories /Mutton 750 calories
Fried onion pakodas - small Biryani - 1 Bowl
portion - 120 calories 1B of Rice - 250 calories
1 Phulka - 65 calories Small Bowl unsalted Cashews
1 banana medium sized - 90 30 g - 200 calories
calories
1 apple medium sized - 52
calories

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