A full day meal plan with more than 1500 calories intake for a perfectly balanced diet. Can add or remove items as desired.
1) Breakfast – 463 Calories
Ingredients:
- Eggs: 4 – 6
- Garlic: 1 tsp
- Onion: 1 pc
- Tomato: 1 pc
- Brown Bread: 4 pcs
- Turmeric powder: ½ tsp
- Red Chilli: ½ tbsp
- Salt: ½ tbsp
Steps:
- Add 1tsp Olive Oil in pan
- Add chopped garlic and cook until light brown
- Add chopped onions and cook until light brown
- Add chopped tomato
- Add red chilli powder, turmeric, salt
- Mix well and cook for 4-5 mins
- Add the eggs and cook completely
- Add coriander (optional)
- Roast bread (optional)
- Serve with bread.
2) Lunch – 594 Calories
Ingredients:
- Rice: 200 gms
- Chilli Sauce: 1 tbsp
- Chicken Breast: 200 GM’s
- Capsicum: 1
- Carrot: 1
- Spring Onion: 1
- Salt: ½ tbsp
Steps:
- Boil chicken for 8-10 mins
- Shred chicken into small strands/strings
- Cook rice
- In a pan, add 1sp Olive Oil
- Add the chopped carrot, capsicum
- Cook for 2-3 mins
- Add the shredded chicken
- Add salt and red chilli sauce
- Cook for 3-5 mins (med flame)
- Add rice to the mixture and mix well
- Cook for 2 mins on high flame
- Done.
3) Dinner – 472 Calories
Ingredients:
- Chicken Cooked: 200 gms
- Curd: ½ cup/bowl
- Ginger Garlic Paste: 1 tsp
- Carrot: 1
- Cucumber: 1
- Onion: 1
- Tomato: 1
- Red Chilli: 1 tsp
- Turmeric: ½ tsp
- Salt: 1 tsp/tbsp
Steps:
- Cut chicken in small cubes
- Add chicken in a bowl and mix with curd
- Add ginger-garlic, red chilli powder, turmeric powder and salt.
- Mix well
- In a pan, add 1 tsp Olive Oil
- Add the chicken and cook from all sides
- In a bowl, add chopped cucumber, carrot, onion, tomato.
- Add coriander, salt and lemon juice.
- Done.
This is one of the meal plan to follow for a strict diet. You can read more on lifestyle related items, by following on this link.