MONDAY
- Breakfast: Sambar with 2 brown rice idlis/ Paneer sandwich with mint chutney
- Lunch: Whole-grain roti with mixed-vegetable curry with one dal
- Dinner: Tofu/chicken curry with mixed vegetables and a fresh spinach salad/chicken gravy with 2 multigrain rotis
TUESDAY
- Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk/ bread and egg with fruits
- Lunch: Chickpea curry with brown rice/ Brown rice with dal
- Dinner: Khichdi with sprout salad/Veg paratha with raita
WEDNESDAY
- Breakfast: Apple cinnamon porridge/ Vegetable uttapam with sambhar
- Lunch: Whole-grain roti with tofu/ non veg and mixed vegetables
- Dinner: Palak paneer with brown rice and vegetables/ 2 Multigrain rotis with chicken and curd
THURSDAY
- Breakfast: Yogurt with sliced fruits and sunflower seeds/ vegetable poha
- Lunch: Whole-grain roti with vegetable sabzi/ Dal with veg or non veg sabzi and brown rice
- Dinner: Chana masala with basmati rice and green salad/ One bowl of fruits and vegetables with multigrain rotis
FRIDAY
- Breakfast: Vegetable dalia and a glass of milk/ 3-4 dal paddu with sambar
- Lunch: Vegetable sambar with brown rice/ 2 multigrain roti with veg/non veg curry
- Dinner: Tofu curry with potatoes and mixed vegetables/ chicken curry with 2 multigrain rotis
SATURDAY
- Breakfast: Multigrain parathas with avocado and sliced papaya/ dal paratha with mixed vegetables
- Lunch: Large salad with rajma curry and quinoa/ one bowl mixed vegetable kadai
- Dinner: Lentil pancakes with tofu tikka masala/ green salad with mixed vegetables and multigrain roti
SUNDAY
- Breakfast: Buckwheat porridge with sliced mango/ fruit salad with a glass of milk
- Lunch: Vegetable soup with whole-grain roti/ one bowl millet and dal khichdi with multigrain roti
- Dinner: Masala-baked tofu with vegetable curry/ non veg curry (chicken, seafood) with multigrain roti
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