Balanced diet for vegetarians:
Breakfast (297 calories):It's a common belief that breakfast is the most important meal of the day. Parents and doctors have always advised us to have 'breakfast like a king', and for good reason.. However to reap the benefits of a good morning meal, it is imperative to start healthy. Balance Diet Include following meals :
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 medium apple, diced
• 1 Tbsp. chopped walnuts
• Top oatmeal with apple, walnuts and a pinch of cinnamon.
A.M. Snack (47 calories)
• 1/2 medium apple
Lunch: (337 calories)So it's important for vegetarians to regularly eat iron-rich foods. Vegetarian iron sources include cooked dried beans, peas, and lentils; leafy green vegetables; and iron-fortified grain products.
Green salad with Spiced Chickpea "Nuts"
• 2 cups mixed greens
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices)
• 1/4 cup Spiced Chickpea "Nuts"
• 1 Tbsp. feta cheese
• Combine ingredients and top with 1 Tbsp. each olive oil & balsamic vinegar.
P.M. Snack (80 calories) Mixed Nuts or Trail Mix. ...
• 1/2 cup nonfat plain Greek yogurt
• 1/4 cup sliced strawberries
Dinner: (431 calories — all recipes are vegetarian and around 300 calories. • 1 cup mixed greens
• Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
Non-vegetarian diet chart:
Breakfast: Toast + 3 egg whites + 1 yolk with veggies.
Mid morning: Fruits + Nuts.
Lunch: Salad + Roti/Rice+ Sabji + Chicken (gravy/dry)
Evening: Sprouts/Chicken salad/Chicken roti roll.
Dinner: Soup + Salad + Fish Chicken( grilled/baked/steamed)
A balanced diet for women:
Breakfast:A protein breakfast needn't take any longer to prepare. Top your morning toast with a scrambled egg, a slice of smoked salmon or some lean ham and when you do have a little more time, enjoy an omelette or frittata.
Lunch:Make lunch a mix of lean protein and starchy carbs. Carb-rich foods supply energy and without them you're more likely to suffer that classic mid-afternoon slump. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on the sugary 'white' foods and going for high-fibre wholegrains that help you manage those afternoon munchies.
Dinner:Don't curfew carbs., mackerel and sardines as well as nuts, seeds and their oils. Your body can use these healthy fats along with protein overnight for regeneration and repair, important for maintaining healthy skin and hair.
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