Digital Health vs WHO PEN

For NCD Prevention

Sample Diet Plan

Sample Diet Plan

Posted on by Harpreet Kaur
Sample Diet Plan
Meal Time Food Menu Quantity
Early Morning
  • Lukewarm water with lemon
  • Soaked almonds / Roasted flaxseeds
  • 1 glass
  • 5 almonds or 1 tsp flaxseeds
Breakfast
  • Whole wheat roti (without oil)
  • + vegetable (lightly cooked seasonal vegetables)
  • OR Vegetable daliya / Vegetable oats
  • Seasonal fruit (guava, papaya, apple)
  • 2 small rotis
  • 1 medium bowl (1 katori)
  • 1 medium bowl (1 katori)
  • 1 small fruit or ½ cup chopped
Mid-Morning Snack
  • Buttermilk (chaas) OR plain curd
  • Cucumber or carrot (raw)
  • 1 cup buttermilk (150–200 ml) or 1 katori curd
  • 1 small to medium size
Lunch
  • Whole wheat roti
  • Seasonal vegetable
  • Dal (moong/masoor/arhar)
  • Fresh salad (cucumber, tomato, onion)
  • 2 medium rotis
  • 1 bowl cooked
  • 1 bowl
  • 1 bowl
Evening Snack
  • Roasted chana/ Roasted peanuts
  • Green tea (unsweetened)/ Black Tea/ Lemon Tea
  • Handful of roasted chana
  • 1 cup
Dinner
  • Whole wheat phulka OR vegetable oats upma
  • Seasonal vegetable sabzi
  • Low-fat curd
  • 2 small rotis or 1 medium bowl upma
  • 1 bowl
  • 1 bowl

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