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7-day Indian meal plan for a confident adult consuming 1200 calories per day

This 7-day Indian meal plan is specifically designed for an adult who needs to consume 1200 calories per day. The plan includes a balanced mix of carbohydrates, proteins, and healthy fats while keeping an eye on the calorie count. The meals are prepared with traditional Indian ingredients and flavors, making them both delicious and nutritious.

The plan starts the day with a healthy breakfast that includes options such as idlis, whole wheat toast, poached eggs, and oatmeal. For snacks, the plan includes options such as fresh fruits, roasted chana, and low-fat yogurt. Lunch and dinner options include a combination of dal, vegetable curry, and steamed rice, along with options such as fish curry, chicken tikka masala, and chicken and vegetable stew.

This 7-day Indian meal plan can help improve overall health by providing the body with the necessary nutrients and keeping calorie intake in check. The use of whole grains and lean proteins can help maintain blood sugar levels and promote feelings of fullness. The inclusion of a variety of fruits and vegetables can provide essential vitamins and minerals, and may also help lower the risk of chronic diseases such as heart disease, cancer, and diabetes. Additionally, the use of healthy fats such as olive oil in cooking can also contribute to overall health.

It is always recommended to consult with a healthcare professional or a dietitian before making any major changes to your diet, especially if you have any specific health concerns.

Here’s a 7-day Indian meal plan for an adult consuming 1200 calories per day:

Day 1:

  • Breakfast: 2 idlis with sambar (200 calories)
  • Snack: 1 medium-sized apple (95 calories)
  • Lunch: 1 bowl of dal, 1 cup of vegetable curry, and 1 cup of steamed rice (300 calories)
  • Snack: 1 medium-sized banana (105 calories)
  • Dinner: 1 bowl of vegetable soup (100 calories)

Day 2:

  • Breakfast: 2 slices of whole wheat toast with a spread of low-fat butter (200 calories)
  • Snack: 1 small bowl of roasted chana (120 calories)
  • Lunch: 1 bowl of dal, 1 cup of mixed vegetable curry, and 1 cup of steamed rice (300 calories)
  • Snack: 1 cup of fresh fruit salad (100 calories)
  • Dinner: 1 bowl of chicken and vegetable stew (200 calories)

Day 3:

  • Breakfast: 2 poached eggs with whole wheat toast (200 calories)
  • Snack: 1 small bowl of roasted chana (120 calories)
  • Lunch: 1 bowl of dal, 1 cup of mixed vegetable curry, and 1 cup of steamed rice (300 calories)
  • Snack: 1 cup of yogurt (100 calories)
  • Dinner: 1 bowl of fish curry with steamed rice (300 calories)

Day 4:

  • Breakfast: 1 bowl of oatmeal with skim milk and mixed fruits (200 calories)
  • Snack: 1 small bowl of roasted chana (120 calories)
  • Lunch: 1 bowl of dal, 1 cup of mixed vegetable curry, and 1 cup of steamed rice (300 calories)
  • Snack: 1 medium-sized carrot with low-fat raita (100 calories)
  • Dinner: 1 bowl of chicken tikka masala with steamed rice (300 calories)

Day 5:

  • Breakfast: 2 slices of whole wheat toast with a spread of low-fat butter (200 calories)
  • Snack: 1 small bowl of roasted chana (120 calories)
  • Lunch: 1 bowl of dal, 1 cup of mixed vegetable curry, and 1 cup of steamed rice (300 calories)
  • Snack: 1 cup of fresh fruit salad (100 calories)
  • Dinner: 1 bowl of chicken and vegetable stew (200 calories)

Day 6:

  • Breakfast: 2 poached eggs with whole wheat toast (200 calories)
  • Snack: 1 small bowl of roasted chana (120 calories)
  • Lunch: 1 bowl of dal, 1 cup of mixed vegetable curry, and 1 cup of steamed rice (300 calories)
  • Snack: 1 cup of yogurt (100 calories)
  • Dinner: 1 bowl of fish curry with steamed rice (300 calories)

Day 7:

  • Breakfast: 1 bowl of oatmeal with skim milk and mixed fruits (200 calories)
  • Snack: 1 small bowl of roasted chana (120 calories)
  • Lunch: 1 bowl of dal, 1 cup of mixed vegetable curry, and 1 cup of steamed rice (300 calories)
  • Snack: 1 medium-sized carrot with low-fat raita (100 calories)
  • Dinner: 1 bowl of chicken tikka masala with steamed rice (300 calories)

Please note that this is a basic 7-day Indian meal plan and calorie counts are approximate. It is always recommended to consult with a healthcare professional or a dietitian before making any major changes to your diet.

The 7-day Indian meal plan is designed to provide a variety of health benefits.

Here are a few of the main benefits:

  1. Balanced Nutrition: The meal plan is designed to provide a balance of carbohydrates, proteins, and healthy fats, which are essential for maintaining overall health. This balance of nutrients can help to regulate blood sugar levels, promote feelings of fullness, and provide energy throughout the day.
  2. Weight Management: By limiting calorie intake to 1200 calories per day, this meal plan can help with weight management. Consuming fewer calories than you burn is key to losing weight or maintaining a healthy weight.
  3. Increased Fiber intake: The 7-day Indian meal plan includes a variety of fruits and vegetables which are rich in fiber. Fiber can help to promote feelings of fullness, regulate blood sugar levels, and aid in digestion.
  4. Lower risk of chronic diseases: Eating a diet rich in fruits, vegetables, whole grains, and lean proteins has been shown to lower the risk of chronic diseases such as heart disease, diabetes, and cancer. These foods are included in the meal plan in a balanced way.
  5. Improved digestion: This 7-day Indian meal plan includes a variety of foods that are easy to digest, such as steamed rice, dal, and roasted chana. These foods can help to promote regular bowel movements and reduce the risk of constipation.
  6. Indian cuisine: The meal plan is designed with traditional Indian ingredients and flavors, which can be a delicious way of consuming a balanced diet. It can also be a way to discover and appreciate Indian cuisine, which is known for its rich spices and flavors.

It is worth noting that individual results may vary and this 7-day Indian meal plan is not a replacement for medical advice, always consult with a healthcare professional or a dietitian before making any major changes to your diet, especially if you have any specific health concerns.

7-day Indian meal plan

7-day Indian meal plan

In conclusion, this 7-day Indian meal plan is a healthy and delicious way to manage calorie intake and consume a balanced diet.

The plan includes a variety of traditional Indian ingredients and flavors, making it both tasty and nutritious. By providing a balance of carbohydrates, proteins, and healthy fats, the 7-day Indian meal plan can help regulate blood sugar levels, promote feelings of fullness, and provide energy throughout the day.

Additionally, the inclusion of a variety of fruits and vegetables can provide essential vitamins and minerals, and may also help lower the risk of chronic diseases such as heart disease, cancer, and diabetes.

It is important to note that this 7-day Indian meal plan is not a one-size-fits-all solution and individual results may vary. It is always recommended to consult with a healthcare professional or a dietitian before making any major changes to your diet, especially if you have any specific health concerns.

Additionally, you can always make adjustments to the 7-day Indian meal plan to suit your preferences or dietary restrictions. With a little bit of planning and preparation, it is possible to enjoy a healthy and satisfying diet.

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