Weekly Meal Plan #2 (Summer Menu)

Breakfast        

Dosa (Ragi, Foxtail/Masoor)	Coconut/Peanut chutney (with melon/pumpkin seeds, coriander)		Protein
Cheela + Green Leaves/Beetroot	Tomato/Ginger chutney	Paneer filling	Protein, Iron
Oats and chia pudding	With home-made protein powder		Protein, Calcium
Omlette	With spinach, mushroom, microgreens		Protein, Iron, Calcium

Ragi Smoothie

Protein, Calcium

Pancakes - wheat/ragi

Protein, Calcium

Dutch pancakes

apricots/peach/apple

Protein, Calcium, Fibre

Lunch

Upma (Foxtail/Little millet)			Protein
Burgers – Rajma/Quinoa	Sour cream, Salad		Protein, Iron
Appe			Protein
Chinese style Millets	Sautéed Paneer		Protein, Calcium
Black chanaa Salad			Protein

Moong Sprouts Salad

Protein

 

Dinner              

Sindhi Kadhi	+ bhindi
Paneer (with matar/paalak)	+ karela		Protein, Calcium
Kadhi (with Baati)			Protein
Daal dhokli			Protein
Tok Daal (with Aloo)
Thai Curry
Veg stew (Kerala style)
Sambar			Protein
Chickpeas			Protein, Iron
Rajma			Protein, Iron
Sprouts Bhaji	+ Pav/Dosa/roti		Fibre, protein

 

Apart from the main meals, following must be covered:

1. Pre-breakfast drink - Ashgourd/carrot/wheatgrass juice
2. 11 am snack - some fruit eg. papaya, watermelon, melon, pomegranate, mango, apple etc.
3. 5:30 pm snack - another fruit serving, coconut water
4. A salad serving in lunch and dinner
5. Supplements - Vit B12, Vit D