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    Sample Meal Plan

    Uploaded by

    buddheesha jayawardana

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Sample Meal Plan

    Uploaded by

    buddheesha jayawardana
    15 views13 pages

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    sample meal plan

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    15 views13 pages

    Sample Meal Plan

    Uploaded by

    buddheesha jayawardana

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 13

    Sample meal plan

    Bed tea/prior to swimming training session A glass of low-fat milk


    (150) with tea or red rice kanji or 1 medium banana and two crackers or
    egg sandwich (2 slices).

    Breakfast (7.00-7.30am)
    1) Rice 1-1/2 cups of vegetable curry /salad and fish/lean chicken/egg
    2) Boiled chickpea/green gram/kidney beans 1-1/2 cups with scraped
    coconut 01 tablespoon and lunumiris
    3) Dossai/atta rotti 1-2 with sambar/mixed vegetable curry and dhal
    curry/fish/lean chicken
    4) Oats 3-4 tablespoons with 160 ml of low-fat mil
    5) Red string hoppers 6-8 with mixed vegetable curry and dhal
    curry/fish/lean chicken/boiled egg
    6) Brown bread 2 slices with mixed vegetable curry or vegetable salad with
    dhal curry/ fish lean chicken/boiled egg.

    Mid- morning snack(10.00-10.30)


    1) Non-fat/low-fat yogurt I cup/or a serving fruit or plain tea or green tea 1
    cup with 2 crackers /green gram/cowpea or red rice kanji or
    fish/chicken/egg sandwich 2 slices of bread less butter.

    Lunch
    Rice 1-1/2 cups with 2-3 types of vegetables ,dhal/chickpea/green gram, green
    salad/mallum /fish/lean chicken/egg.

    Evening tea (3.-3.30


    Non-fat/low-fat yogurt or a glass of low-fat milk with tea/coffee or a serving of
    fruit or plain tea/green tea with 2 crackers/ a cup of vegetable soup/vegetable
    salad or sago kanji/giving pudding is compulsory.
    Dinner (7.30-8.00pm)
    1) Brown bread 2 slices sweet potato/ boiled vegetables or vegetable
    salad/grilled fish/lean chicken
    2) French toast 2 slices (less butter)/scrambled egg/small cup of tomato
    sause /onions/grilled fish/niwithi kola.
    3) Dossai/atta rotti with sambar/mixed vegitable curry and dhal
    curry/fish/lean chicken’
    4) Brown bread 2 slices with mixed vegetable curry and dhal curry /fish /
    lean chicken.
    5) Pasta/rice noodles 1 cup with vegetables (stir fry in less oil) dhal
    curry/fish/lean chicken.
    6) Red string hoppers 6-8 with mixed vegetable curry and dhal
    curry/fish/lean chicken

     Limit sandwiches (2 slices) to once a day when taken as snack options.

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