Meal Plans - Cuisine Of India - create healthy and tasty authentic Indian food

Meal Plans

               SAMPLE INDIAN MEAL PLAN

                Madhu Gadia M.S., R.D. CDE

 

A sample menu of a typical north Indian vegetarian and non-vegetarian meal is given below. A typical meal is often high in carbohydrates and fat. The calculations are based on recipes from New Indian Home Cooking and The Indian Vegan Kitchen.

 

Meal Type

Typical Meal

Modified Meal

 

Calories: 2600

Carbohydrate: 350 grams (55%)

Protein: 80 grams (12%)

Fat: 100 grams (33%)

Calories: 1600

Carbohydrate: 220 grams (55%)

Protein: 70 grams (17%)

Fat: 50 grams (28%)

 

 

Breakfast

 

1 cup chai (tea)/ whole milk

3 teaspoons sugar

1 potato paratha

(potato pan-fried flatbread)

1 tsp pickle

 

1 cup chai/skim milk

No calorie sweetener

2 whole wheat toast slices

1 teaspoon butter 

1 cup skim milk

 

 

 

Lunch

 

2 roti with 1 teaspoon ghee (flatbread)

1 cup rajmah_kidney beans

(or Chicken curry)

½ cup spinach and potato subji

½ cup onion and cucumber salad

1 roasted papad (bean wafer)

 

2 roti‐no ghee

1 cup LF rajmah_kidney beans

(or LF chicken curry)

1/2 cup spinach vegetable

½ cup onion and cucumber salad

1 roasted papad (bean wafer)

 

 

Tea Time

1 cup chai (tea)/ whole milk

3 teaspoons sugar

¼ cup namkeen (fried snack)

1 laddu (sweet)

1 cup chai/skim milk

No calorie sweetener

1 oz (30 grams) mixed nuts

1 banana

 

 

Dinner

 

2 parathas_panfried flatbread

1 cup chole (1 cup kheema)

1 cup potato and pea vegetable

½ cup plain yogurt (whole milk)

 

2 roti‐no ghee

½ cup chickpeas_ chole

(or ½ cup LF kheema‐lamb)

1 cup cauliflower vegetable

½ cup FF plain yogurt

 

Snack

 

1 cup kheer pudding

 

1 orange

1 cup skim milk

 

Madhu Gadia, MS, RD, CDE, author of New Indian Home Cooking (Penguin Group 2000) and The Indian Vegan Kitchen (Penguin Group 2009). Both her books include nutritional analysis of the recipes. For more information and sample recipes from her book see www.cuisineofindia.com.

 

500 Calories or Less: Vegetarian Menus


From New Indian Home Cooking (NIHC) and
The Indian Vegan Kitchen (VK)

By Madhu Gadia, MS, RD, CDE

 

  Dishes Portions
  Quick Chickpea Curry, pg 122 1 cup
VK Meal 1 Cabbage-Peanut Salad, pg 139 1/2 cup
  Rice, pg 139 2/3 cup
     
     
  Ginger-Spinach Pink Lentils, pg 131 1 1/2 cups
VK Meal 2 Curried Mushroom and Peas, pg 104 1/2 cup
  Cucumber-Tomato Salad, pg 193 1/2 cup
  Brown Basmati Rice, pg 140 2/3 cup
     
     
  Mung Bean-Tomato Dai, pg 135 1 cup
VK Meal 3 Mashed Eggplant (Bharta), pg 97 1/4 cup
  Grilled Flatbread (Roti), pg 157 2
     
     
  Peas and Tofu Curry, pg 176 3/4 cup
VK Meal 4 Stuffed Okra, pg 110 5 okras
  Pan-Fried Flatbread (Paratha), pg 160 2
     
     
VK Meal 5 Bean Burgers, pg 81 1
  Grilled Vegetables, pg 100 1 cup
 

 

 
  Mango Soup, pg 89 3/4 cup
VK Meal 6 Black Bean Pilaf (Kalli Khichri), pg 143 1 1/2 cups
  Chickpea Salad, pg 190 1/2 cup
     
     
VK Meal 7 Veggie Sloppy Joe Sandwiches (Pav, Bhaji), pg 82 2
  Peanut-Mung Salad, pg 192 1/2 cup
     
     
     
  Pigeon Peas, pg 109 1 cup
NIHK Meal 1 Sweet and Sour Carrots, pg 133 1/2 cup
  Yogurt with Onions, pg 198 1/2 cup
  Roti, pg 78 2
     
     
  Chickpea Soup (Kaddi), pg 120 1 1/2 cups
NIHK Meal 2 Spicy New Potatoes, pg 130 1/2 cup
  Tomato, Cucumber Salad, pg 202 1/2 cup
  Rice, pg 89 2/3 cup
     
     
  Dry Mung Dai, pg 126 3/4 cup
NIHK Meal 3 Yogurt with Bananas, pg 200 1/2 cup
  Spinach with Potatoes, pg 134 1/2 cup
  Rice, pg 89 2/3 cup
     
     
  Kidney Beans (Rajmah), pg 114 1 cup
NIHK Meal 4 Plain Yogurt, pg 196 1/2 cup
  Eggplant with Tomatoes and Onions 1/3 cup
  Roti, pg 78 2
     
     
NIHK Meal 5 Chickpea-Flour Roti (Missi Roti), pg 82 2
  Stir-Fried Salad, pg 206 3/4 cup
  Seasoned Buttermilk, pg 58 1 1/2 cup
     
     
  Spicy Chick Peas (Chole), pg 124 1/2 cup
NIHK Meal 6 Potatoes with Cauliflower, pg 138 1/2 cup
  Onion-Tomato Salad, pg 201 1/2 cup
  Oven Roti, pg 77 2
     
     
  Rice Pilaf (Matur Pualao), pg 92 1 1/2 cups
NIHK Meal 7 Mixed Bean Salad, pg 203 1/2 cup
  Yogurt with Cucumber, pg 197 1/2 cup
  Cilantro Chutney, pg 209 2 tbsp



*REMEMBER TO WATCH THE PORTION SIZE WHEN PREPARING AND SERVING MEALS.
 

 

Copyright © 2017 Madhu Gadia. All Rights Reserved