Your balanced diet chart for day 1

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Your balanced diet chart

Day 1

Non-Vegetarian

balanced diet chart

Breakfast

 

  1. 1 cup oatmeal with 1/2 cup reduced-fat milk and 1/2 cup raisins
  2. 1 cup orange juice
  3. 1 cup black coffee

 Snack

 

  1. Sandwich (whole wheat bread with avocado)

 Lunch

 

  1. Sandwich with 2 large slices of whole grain bread, 4 slices of lean turkey, 2 tomato slices, lettuce, and mustard
  2. 10-ounce glass of reduced-fat milk
  3. 1 baked sweet potato with a pat of butter or margarine

 Dinner

 

  1. Any lean meats 200g
  2. 1 cucumber or tomato

 Water

 

  1. 5-2 litters in entire day

 Before Sleeping

 

  1. ½, Glass of Skimmed milk (Food Supplement- 1-2 spoons).

 

Vegetarian

balanced diet chart

Breakfast

 

  1. 1 cup oatmeal with 1/2 cup reduced-fat milk and 1/2 cup raisins
  2. 1 cup orange juice
  3. 1 cup black coffee

Snack

 

  1. Sandwich (whole wheat bread with avocado)

Lunch

 

  1. Oatmeal porridge with low-fat milk or water 1 50gr.
  2. Fruit (apples, pears, kiwi, oranges, grapefruits, plums, tangerines, pineapples, peaches, melons, apricots, pomelo)

Dinner

 

  1. Vegetable stew 200 gr. (Zucchini, carrots, squash, beets, cabbage)
  2. 1 cucumber or tomato
  3. Fresh garden salad with 3 tablespoons salad dressing
  4. 1 cup cooked spinach
  5. 1 glass of milk or 100-percent fruit juice

 Water

 

  1. 5-2 litters in entire day

 Before Sleeping

  1.  ½, Glass of Skimmed milk (Food Supplement- 1-2 spoons).

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