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Typical vs. Modified Indian Meal Plan

Typical Indian Meal vs. Modified Indian Meal

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

It's easier to eat healthfully, if you had a road map. See the meal plan below. 

A sample menu of a typical north Indian vegetarian and a 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

Nutrition Values

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 GadiaMS, 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. 

 

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