Calorie

Meal Plans
South Indian
Veg........................................... Breakfast Lunch Dinner Non Veg.................................... Breakfast Lunch Dinner

North Indian

Veg........................................... Breakfast Maharashtra Gujarat West Bengal Lunch Dinner Non Veg.................................... Breakfast Lunch Dinner Tea Brunch

Brunch

Calorie

South IndIan dISh

amount

unit Standard Measures

Calories Kcal

Protein g

Fat g

Carbohydrate g

BreakFast

Veg
1 Uppma Kesari Bath Uppma Puliogare Dal Chutney Lime Rice Lime Rice Dal Chutney 120 g 30 g 180 g 120 g 5g 240 g 180 g 5g 1/2cup 2tbsp 3/4cup 1/2cup 1tbsp 1cup 3/4cup 1tbsp 260 5 10.4 37.2

2 3

247 254

6 5.4

8 7.2

38 38.3

4 5

300 266

7 6.13

6.2 6

54 45

Pongal Dal Chutney Idli Sambar Idli Sambar Vada Idli Sambar Vada

180 g 5g 150 g 180 g 70 g 180 g 40 g 35 g 180 g 40 g

3/4cup 1tbsp 3no 3/4cup 2no 3/4cup 1no 1no 3/4cup 1no

273

7.3

6.4

44.3

258

11

5.34

42

309

13.1

9.2

44.4

270

11.3

36.4

10

Plain Dosa Tomato Chutney Plain Dosa Tomato Chutney Masala Dosa Sambar Puffed Rice Uppma Rice Roti Dal Chutney

78 g 45 g 104 g 45 g 120 g 180 g 120 g 68 g 5g

1 1/2no 3tbsp 2no 3tbsp 1no 3/4cup 1/2cup 1no 1tbsp

247

37.2

11

310

10

48

12

314

10.14

10.1

46.4

13 14

260 261

6 31.2

0.1 7.2

3 41.3

South IndIan dISh

amount

unit Standard Measures

Calories Kcal

Protein g

Fat g

Carbohydrate g

15

Tomato Bath Raita Rava Idli1 Vegetable Sagu Chapati Vegetable Palya Appam Black Channa Curry Puttu Black Channa Curry Iddiappam Black Channa Curry

240 g 30 g 45 g 45 g 84 g 30-45 g 37 g 80 g 40 g 80 g 50 g 80 g

1cup 2tbsp 1no 3tbsp 2no 3tbsp 1no 1/3cup 1no 1/3tbsp 1no 1/3cup

251

9.4

39

16

262

7.4

41.1

17

265

8.4

6.23

45.4

18

222.2

7.4

###

40.2

19

302

10.42

34.2

57.4

20

263

12

###

22

Non Veg
21 Chapati Egg Omelette 84 g 40 g 2no 1no 260 10.2 8.23 41.4

Lunch

Veg
1 Rice Samabar Rasam Pulse Palya Salad Buttermilk Fruit Rice Samabar Veg Palya Salad Buttermilk Fruit Puliogare Dal Chutney Curds Fruit Bisibelebath Roasted Papad Curds Fruit Tomato Bath Raita Salad Cruds Fruit Pongal Dal Chutney Fruit 177 g 120 g 120 g 45 g 30 g 120ml/g 40 g 120 g 180 g 45 g 30 g 120ml/g 40 g 240 g 5g 120 g 40 g 180 g 7g 120 g 40 g 240 g 30 g 30 g 60 g 40 g 240 g 5g 40 g 3/4cup 1/2cup 1/2cup 3tbsp 2tbsp 1glass 1no 1/2cup 3/4cup 3tbsp 2tbsp 1glass 1no 1cup 1tbsp 1/2cup 1no 3/4cup 1no 1/2 cup 1no 1cup 2tbsp 2tbsp 1/4cup 1no 1cup 1tbsp 1/4cup 447 15 12 73.2

343.4

9.5

9.3

28

347.4

9.13

73.2

422

12

8.4

74

341

7.1

10.3

7.4

342

9.3

8.34

58.2

South IndIan dISh

amount

unit Standard Measures

Calories Kcal

Protein g

Fat g

Carbohydrate g

Non Veg
7 Mutton curry (1med) Rice Butter milk Salad Fruit Mutton Pulao Raita Salad Fish Curry Rice Curds Fruit Fish Curry Rice Curds Fruit 240 g 180 g 120 ml 30 g 40 g 1cup 3/4cup 1glass 2tbsp 1no 456.2 1703 21 48.4

160-180g 3/4cup 30 g 2tbsp 30 g 1/4cup 120-150 g 1/2cup 120 g 1/2cup 120 g 1/2cup 40 g 1no 240 g 120 g 120 g 40 g 1cup 1/2cup 1/2cup 1no

364

11

19

39

335

16

9.41

46.2

10

453

18.4

10

73.2

Dinner

Veg
1 Ragi Roti Curds Salad Fruit Maize Roti Brinjal Palya Curds Fruit Ragi Roti Curds Salad Fruit Chapati Plain Dal Veg Playa Salad Curds Fruit 80 g 120 g 30 g 40 g 65 g 45 g 120 g 40 g 53 g 120 g 30 g 40 g 84 g 120 g 45 g 30 g 120 g 40 g 1 1/2no 1/2cup 2tbsp 384 10.1 9 65

1no 3tbsp 1/2cup 1no 1no 1/2cup 2tbsp

299.4

45.1

12.5

1.32

278

8.01

6.3

46.3

2no 1/2cup 3tbsp 2tbsp 1/2cup 1no

490

18

14

72.3

Chapati Veg Playa Salad Curds Fruit Plain Dosa Veg Sagu Curds Fruit Rice Phulkas Sambar Veg playa Curds Fruit

84 g 45 g 30 g 120 g 40 g 52 g 60 g 120 g 40 g 120 g 40 g 180 g 30 g 120 g 40 g

2no 3tbsp 2tbsp 1/2cup 1no 1no 1/4cup 1/2cup 1no 1/2cup 1no 3/4cup 2tbsp 1/2cup 1no

413

13

13

60

400.6

11

46.2

350

16.4

12

78

South IndIan dISh

amount

unit Standard Measures

Calories Kcal

Protein g

Fat g

Carbohydrate g

Non Veg
8 Phulkas Plain Dal Egg Scrablede Curds Fruit 80 g 60 g 37 g 120 g 40 g 2no 1/4cup 1no 1/2cup 1no 295.3 16 1.5 50.5

North INdIaN dIsh

amount

Unit standard Measures

Calories Kcal

Protein g

Fat g

Carbohydrate g

BreakFast Veg
Maharashtra
1 Vegetable Pohe Sprouts Oat Roti Tomato Chutney Jowar Bajre Ki Dal Gravy Dalia Uppma Curds Soya Uppma Sprouts 85 g 45 g 40 g 30 g 55.5 g 1.45 g 85 g 120 g 240 g 45 g 1/4 cup+2tbsp 3tbsp 1no 2tbsp 1 1/2 no 3tbsp 1/4 cup+2tbsp 1/2 cup 1 cup 3tbsp 250 6.21 4.43 48

260.4

7.4

7.02

38.4

240

9.43

3.2

248

8.3

40

246

3.21

###

22.4

Gujarat
6 Thepla Potato Subji Dhokla Sprouts Khandvi Pav Bhaji Brown Bread Pav 60 g 45 g 60 g 45 g 100 g 85 g 60 g 3no 3tbsp 2pieces 3tbsp 5pieces 1/4 cup+2tbsp 3no 253 8 8.42 37

208

10.21

8.43

27

8 9

240 254.4

5 7

9 7.4

5 38

West Bengal
10 Lachcha Paratha Alu Mutter Makhani Roti Paneer Butter Masala Poori Channa Masala 63 g 30 g 60 g 30 g 60 g 45 g 1no 2tbsp 1no 2tbsp 2no 3tbsp 265.1 43 10.4 34.1

11

259

8.2

43.4

12

261

6.43

12.3

32.4

North INdIaN dIsh

amount

Unit standard Measures

Calories Kcal

Protein g

Fat g

Carbohydrate g

Non Veg
13 Chapathi Egg Burji 84 g 40 g 2no 1no 260 10.2 8.23 41.4

Lunch

Veg
1 Chaval/Roti Rajma Curry Fruit Raita Phulka Sabji Dal Palak Raita Fruit Phulkas Cholar dal Salad Curds Fruit Orange Gujarathi Khichdi Salad Sabji Curds Gujarathi Kadhi Salad Sabji Curds Rice Dal Dhokla Mooli Ka Raita Butter Milk Fruit Rice Dal Salad Curds Fruit 120 g 85 g 45 g 80 g 60 g 30 g 45 g 80 g 120 g 30 g 60 g 40 g 120 g 30 g 45 g 60 g 120 g 30 g 45 g 120 g 180 g 60 g 30 g 120ml 40 g 120 g 120 g 15 g 120 g 40 g 1/2 cup 1/4 cup+2tbsp 3tbsp 2no 30 g 1/4 cup 2tbsp 3tbsp 2no 1/2 cup 2tbsp 1/4 cup 1 no 1/2 cup 2tbsp 3tbsp 1/4 cup 1/2 cup 2tbsp 3tbsp 1/2cup 3/4 cup 1/4 cup 2tbsp 1glass 1no 1/2cup 1/2cup 2tbsp 1/2cup 1no 244 7.33 5 43.4

2tbsp

270

13.04

15

178.3

448

20.1

8.2

78.2

405

11.2

25

48.1

455.2

13.4

20

62

410

18

7.5

94

270.2

11.54

1.5

51.4

Non Veg
8 Rice Fish curry Dal Salad Curds Phulka Rice/Roti Dai Mach Pickle Dhai Fruit Apple Sabudana Khichdi Curds 120 g 120 g 120 g 30 g 120 g 40 g 120 g 120 g 2.5 g 120 g 40 g 120 g 120 g 1/2cup 1/2cup 1/2cup 2tbsp 1/2cup 1no 1/2cup 1/2cup 1/2 cup 1/2 cup 1no 1/2 cup 1/2 cup 407 17.03 8.8 67.12

426

23

8.22

62.1

10

494

45.5

###

73

North INdIaN dIsh

amount

Unit standard Measures

Calories Kcal

Protein g

Fat g

Carbohydrate g

Dinner

Veg
1 Phulka Dal Dhokla Mooli Ka Raita Butter milk Fruit Watermelon Phulka Dal Sabji Salad Phulka/Roti Dal Makhani Dal Mooli Salad Butter milk Fruit Grapes Kasemi Roti Navratam korma Salad Curds Fruit Mosami Plain Parantha Baingan Bharta Curds Fruit fig Parantha Lachan Paneer roti Vegetable Kolhapuri Butter Milk Fruit Water melon Methi Parantha Alu mutter Kuchumbari Curds Fruit Mosami Tandoor Roti Paneer Makhani Fruit Raita 40 g 60 g 30 g 120 ml 40 g 80 g 120 g 45 g 30 g 80 g 80 g 60 g 45 g 120 ml 40 g 40 g 45 g 30 g 120 g 40 g 130 g 45 g 60 g 30 g 65 g 63 g 45 g 120 ml 40 g 55 45 30 60 40 g g g g g 1no 1/4cup 2tbsp 1glass 1/2cup 2no 1/2cup 3tbsp 2 tbsp 2no 1/3cup 1/4cup 3tbsp 1glass 304 14.2 8 67

310.2

13

3.1

58.4

364.4

16.3

6.1

64

1no 3tbsp 2tbsp 1/2cup 1no 2no 3tbsp 1/2cup 3nos 1no 1no 3tbsp 1glass

478.4

70

12.3

74.5

297.1

20

14

4.4

299.4

45.1

12.5

1.32

1.5no 3tbsp 2tbsp 1/4cup 1no 2no 1/3cup 3tbsp

326

14

12

54.2

80 g 80 g 45 g

304

12

10

Sindhi Roti Aloo Gobi Curds Salad Fruit Mosami Phulkas Mirchi Ki Salan Palak Raita Curds Fruit Plain Parantha Chana Masala Salad Curds Fruit

90 30 60 30 40

g g g g g

1 1/2no 2tbsp 1/4cup 2tbsp 1no 1 1/2no 3tbsp 2tbsp 1/2 cup 1no 1no 1/4cup 3tbsp 1/2cup 1no

409

14

8.6

71

10

60 g 45 g 30 g 120 g 40 g 30 g 60 g 45 g 120 g 40 g

306

11

9.32

133.4

11

291

11.3

6.4

48.3

North INdIaN dIsh

amount

Unit standard Measures

Calories Kcal

Protein g

Fat g

Carbohydrate g

12

Lachan Parantha Vegetable Kohlapuri Butter Milk Fruit Watermelon Methi Parantha Alu Mutter Kuchumber Curds Fruits Ragi Roti Salad Curds Fruits Maize Roti Brinjal Palya Curds Fruits

94 g 45 g 120 ml 40 g 74 g 45 g 30 g 120 ml 40 g 80 g 30 g 120 g 40 g 106 g 45 g 120 g 40 g

1 1/2no 3tbsp 1glass

407

65

16.5

45

13

2no 3tbsp 2tbsp 1/2cup 1no 1 1/2no 2tbsp 1/2cup 1no 1 1/2no 3tbsp 1/2cu 1no

407

17

13

68

14

384

10.1

65

15

385

11.16

9.4

54.1

Non Veg
16 Ragi Roti Salad Curds Fruits Roti Grilled Fish Dal Butter Milk Salad Fruits Bohri Biryani Raita Salad Fruit Rice Hyderbadi Chicken Dal Salad Butter Milk Fruit PaPaya Phulkas Butter Chicken Salad Fruit 53 g 30 g 120 g 40 g 130 g 120 g 120 g 120 ml 45 g 40 g 240 g 30 g 30 g 40 g 180 g 30 g 120 g 45 g 120 g 40 g 100 g 32 g 45 g 40 g 1no 2tbs 1/2cup 1no 2no 1 1/2cup 1/2cup 1glass 3tbs 1no 1cup 2tbsp 2tbsp 1no 3/4cup 3tbsp 1/2cup 3tbsp 1glass 1no 2 1/2no 2small pieces 3tbsp 1no 278 8.01 6.3 46.3

17

297.1

20

14

34.4

18

211

29.24

19

502.4

47

65

20

399.2

31.4

4.34

106.2

21

Plain Parantha Grilled Fish Dal Fruit

45 g 30 g 120 g 40 g

2 1/2no 1piece 1/2cup 1no

396

22

12

54.5

Tea aND BruNch SNacKS

amount

unit Standard Measures

calories Kcal

Protein g

Fat g

carbohydrate g

Tea
1 Tea/ Coffee Poha Tea/ Coffee Biscuits Tea/ Coffee Vada Tea/ Coffee Sandwich Tea/ Coffee Bread 120ml 45 g 120ml 12 g 120ml 1glass 3tbsp 1glass 2no 1glass 1no 1glass 1no 1glass 1slice 165 2.18 4.38 17.9

149

5.07

6.3

20.12

165

4.48

4.58

17.5

120ml

210

4.56

2.42

31

120ml

150

2.88

1.83

20

Tea/ Coffee Pav Bhaji Tea/ Coffee Puffed Grains

120ml

1glass

200

3.58

4.18

22.2

120ml 20 g

1glass 4tbsp

145

2.27

0.33

5.9

Brunch
1 Chidva Butter Milk Fruit (orange) Biscuits Nuts 45 g 120ml 40 g 12 g 30 g 3tbsp 1glass 1no 2no 2tbsp 184 4.5 5 31.4

174

8.42

31.4

Toast Egg Fruit (orange) Toast Sprouts Coffee Biscuits Fruit(banana) Boiled Corn Poha Fruit

40 g

2no 1no 1no 1no 3tbsp 1glass 2no 1no 1/2cup 1/4cup 1no

124

0.5

20.3

40 g 20 g 45 g 120ml 12 g 40 g 120 g 60 g 40 g

154

6.2

3.42

25.4

149

5.07

6.3

20.12

154.4

4.5

34

184.4

3.14

1.32

41