Your balanced diet chart for day 4

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Your balanced diet chart

Day 4

Non-Vegetarian

Breakfast

  1. 2-3 eggs + 2 toast + 1 bowl of full milk with cereal
  2. OR a bowl oats/porridge
  3. OR stuffed parathas/upma/poha

 Snack

  1. Oatmeal cookies 3 pcs.

 Lunch

  1. 2-3 rotis + veggie + 1 bowl pulses (dal) + 1 serving of non-veg (chicken/ fish or egg) if don’t have non-veg add a bowl of yoghurt or paneer + 1 bowl of rice
  2. Or grilled chicken/paneer sandwich + salad with dressing can add potatoes
  3. OR veg/non-veg Pasta with either olive oil/dressing/red or white sauce

 Dinner

  1. Any lean meats 200g.
  2. Green salad 50-100 g. (romaine, arugula, spinach, Batavia lettuce, butterhead, iceberg)

 Water

  1. 5-2 litters in entire day

 Before Sleeping

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

Vegetarian

Orange juice can boost your immune system in winter
Orange juice can boost your immune system
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Which tea is beneficial in this winter

Breakfast

  1. Cheese tofu 200 gr.
  2. 1 Fruit (apple, pear, kiwi, orange, grapefruits, mandarin, peach, apricot)
  3. Tea or coffee without sugar and milk

 Snack

  1. Oatmeal cookies 3 pcs.

 Lunch

  1. Muesli with low-fat milk or water 1 50g.
  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. Green salad 50-1 00 g. (romaine, arugula, spinach,
  3. Batavia lettuce, battered, iceberg)

 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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