INDIAN MEAL PLANS

INTRODUCTION :- wholesome meal plan is all about nourishing your body with nutritious food as well as enjoying taste and joy of eating.

India is known for its “Unity in diversity, ‘consisting many regions, religions Indian food has variety of food stuffs like spices , lentils, whole grains, millets, seasonal fruits, vegetables, meats, poultry seafoods etc. We can take great advantage of this rich food heritage of India to lead a completely healthy and wholesome life. Daily food routine of Indian people is break fast, lunch, evening snack, and dinner, mostly food is cooked fresh in every home daily although it is time consuming it’s a good habit. Since variety of cuisines are made in every region all the regions are influenced by each others cooking. Here we are going to see 7 days wholesome vegan meal plan for healthy and energetic lifestyle. This blog includes Day-1 meal pan and few important tips about meal plan

DAY -ONE MEAL PLAN

BREAKFAST – METHI- THALIPEETH :- Methi (Fenugreek leaves ) Thalipeeth is a flat bread made of mixed flours which is called,”‘Thalipeeth bhajani,” recipe for Thalipeeth bhajani is here.

two cups jawar millet, 1/2 cup urad dal ( black gram ), 1/2 cup rice (u can skip rice if u want ), 1cup green moong dal (Green gram), 2tsp sabudana (sago), 1 cup chana dal( chick pea ), 1/2 cup masoor dal (Red lentil) .1/2 cup puffed rice, 2 tablespoon jeera( cumin ) ,2 tablespoon Dhana (coriander seeds ), 1/2 tsp methi (fenugreek seeds), 2tsp owa (caraway seeds also known as ajowan), 1 tsp black papers, Roast these ingredients in a skillet for 2 -4 mins until nicely roasted aroma releases from the mix . let the mix cool down completely, then grind it in flour mill. You can make this flour mix and store it in air tight container for a month.

INGREDIENTS :- ! ) 2 cups Thalipeet flour 2) 1 Onion 3) 1 cup fenugreek leaves 4) 1/4 cup coriander leaves 5) 1 green chili 6) salt to taste 6) two three garlic pods 7) oil 8) water to knead dough 9) 1/4 tsp red chili powder 10) 1/4 tsp Turmeric powder

Recipe :- Take flour in a bowl, cut onion fenugreek leaves, coriander leaves , into small cubes add it into flour, now add salt, 1/4 tsp turmeric powder and 1/4 tsp red chilli powder (0btional ),salt etc. Now knead the flour using little bit water at a time to make a dough. dough should be bit loose so we can pat it flat. After kneading let the dough rest for 10 mins, then pat on a flat wooden board using a clean we cloth. After patting Thalipeet roast it in frying pan.

How to fry :- sprinkle some oil in frying pan then put Thalipeet on it let fry on one side then turn it sprinkle little bit oil again fry both the sides without burning . This way make all the flat breads

Lunch

Bhindi masala – (lady’s finger masala )

Ingredients :- 1) 1/4 kg ladies finger 2) one onion 3) one tomato 4) 1/2 tsp chili powder [ use as per your choice less or more ] 5) 1/4 tsp turmeric powder 6) 5 -6 almonds powder 7) mix spice powder or Everest sabzi masala8) ginger- garlic paste one tsp 8) 1 tablespoon oil [use olive oil ] 9) salt to taste

Recipe : – Wash lady’s finger properly , pat dry, cut into thin slices. Take a skillet add a tsp oil fry the sliced lady’s finger until the stickiness goes. Now put remaining oil in pan and fry onion. Add tomato cuts blend well in onions, add turmeric, chili powder. mix spice or sabzi masala, almond powder, and salt .Add bhindi into this masala, cover the skillet with lid cook for 8- 10 mins Do not add water in masala let cook in steam .Cook until done.

Roti :- You can have wheat roti or jowar roti[ Sorghum ] with bhindi masala

salad :- have salad of your choice like cut onion, tomato, carrot and beet into thin slices mix add salt and some black pepper.

Rice and dal :- plane cooked rice one portion and Dal that is moong dal [yellow lentils soup ] recipe for varan is very simple and nutritious. take 1/2 cup dal wash it and put into a cooker add water as per your choice if you want thick consistency add double the amount of dal if you want more soupy then add some more water. Now add turmeric 1/4 tsp, two pinches Asafoetida [ Hing ]and 1/2 tsp ghee. cook till two whistles. Give tadka – take a fry pan add one or two tsp oil or ghee, let heat add 1/2 tsp black mustard , 6-7 curry leaves, 4-5 mashed garlic pods with cumin seeds, and it’s done. You can add green chili and coriander leaves it’s optional.

EVENING SNACKS

PEANUT CHAT :- Ingredients- Roasted peanuts ,cut tomato, onion, coriander leaves, chili powder, chat masala, salt as per taste

Recipe :- cut tomato ,onion coriander leaves, add to roasted peanuts , add chat masala and chilli powder, salt according to your taste taste.

DINNER

Try to keep dinner light like jowar roti and sabzi or dal khichdi with ghee. dal khichdi recipe is given in previous blog

This is one simple, healthy and tasty meal plan for wholesome nutrition. This meal plan include protein carbs and vitamins, healthy fats which can keep you lively through out the day .

BENEFITS AND CALORIES

Calories

One cup tea (whole milk )- 200

one medium size Thalipeeth – 100

One jowar roti -50

100 gm bhindi masala – 112

One cup cooked rice – 200

one cup salad approximately 20

one pulka (wheat flat bread) -55

pea nut chat one serving -233

100 gm dal khichdi-218 approx.

one cup varan(moong dal soup)- 260

above calory count is approximate it differs on amount of ingredients used while cooking.

TIPS FOR MEAL PLAN :-1) Base your diet on whole un processed food, avoid unhealthy fats, try to cook at home, read food labels to identify expiry date, hidden sugar levels ,try healthy snacking, avoid artificial colors.2) Eat in moderation don’t eat too less or too much, stay hydrated, 3) If possible plan your meals on week ends, make notes to keep schedules, cutting and preserving properly saves energy and time.

Live happy live wholesome😊

Benefits

100 gm of tea with whole milk calcium 55mg, potassium, 91mg protein 1.8 mg, sodium 27 mg. Green tea is better option for tea tea consumed in moderation is good for heart health as well as brain health.

One Thalipeet- has 2.5 g protein,fiber 2g, and carb 10.4 g. Thalipeet has complex carbs and is high in fiber making , which makes it healthy.

Jowar roti- contains iron, calcium, phosphorus,1.5gprotein and 1.4g fiber. vit B and C help in regulating blood sugar level, also boost energy level.

Bhindi masala- Bhindi is good for eyes skin, increase immunity, helps in production of RBC, good for Diabetics

Peanut chat- Good for skin health, reduce cancer risk, enhance brain function, helps in controlling cholesterol level. Daily serving is around handful of peanuts, Peanuts are rich in protein 26g /100gm, vit C, iron, vit D, vit B6, Magnesium.

Varan – One serving of varan has protein 38gm, carbohydrates !06 gm,36 gm fat. varan is rich source of protein and fiber also good fat comes from ghee.

Dal khichdi – !9% protein, 68 % carbohydrates, 13% fat in one serving Dal khichdi with vegetable make it highly nutritious.