WEEKLY MEAL PLAN 

SUNDAY

• Breakfast: 2 idlis with sambar and green or tomato chutney
• Mid-Meal: 1 cup green sprouts
• Lunch: ½ cup salad, 100 grams fish, 2 rotis
• Evening Snack: A low sugary fruit
• Dinner: 2 rotis, ½ cup tomato sabji

MONDAY

• Breakfast: 2 brown bread slices, 1 low-fat cheese slice, 2 boiled eggs
• Mid-Meal: A low sugary fruit
• Lunch: 1 cup veg pulao, ½ cup soya chunks, ½ cup buttermilk
• Evening Snack: 2 wheat rusks, 1 cup light tea
• Dinner: 2 rotis, ½ cup ladies finger sabji

TUESDAY

• Breakfast: ½ cup green peas curry, 2 chapatis
• Mid-Meal: ½ cup boiled black chana
• Lunch: 1 cup rice, ½ cup daal, ½ cup palak sabji, ½ cup low-fat curd
• Evening Snack: A low sugary fruit
• Dinner: 1 cup broken wheat upma, ½ cup green beans sabji

WEDNESDAY

• Breakfast: 2 methi parathas with green chutney
• Mid-Meal: A low sugary fruit
• Lunch: 1 cup rice, 150 grams chicken curry, 1 cup cucumber salad
• Evening Snack: 1 cup light tea, ½ cup brown rice flakes poha
• Dinner: 2 wheat dosas, ½ cup bitter gourd sabji

THURSDAY

• Breakfast: Vegetable oats upma and ½ cup low-fat milk
• Mid-Meal: Grilled vegetables (1 cup)
• Lunch: ½ cup rice, 2 medium chapatis, kidney beans curry (½ cup), snake gourd (½ cup)
• Evening Snack: Boiled chana (1 cup), light tea (1 cup)
• Dinner: Mixed veg curry (½ cup), 2 rotis

FRIDAY

• Breakfast: Mixed veg poha (1 cup), low-fat milk (½ cup)
• Mid-Meal: A low sugary fruit
• Lunch: Fish curry (100 grams), cluster beans sabji (½ cup), chapatis (2)
• Evening Snack: Tea (1 cup), biscuits (2)
• Dinner: Ridge gourd sabji (½ cup), rotis (2)

SATURDAY

• Breakfast: Uthappam (2 pieces)
• Mid-Meal: Boiled chana (1 cup)
• Lunch: Rice (1 cup), soya chunk curry (½ cup), ladies finger sabji (½ cup), low-fat curd (small bowl)
• Evening Snack: A low sugary fruit
• Dinner: Broken wheat upma (1 cup), green beans sabji (½ cup)

This plan is designed to provide balanced nutrition with controlled portions of carbohydrates, proteins, and fats. It includes a variety of vegetables, legumes, whole grains, lean proteins like fish and chicken, and low-fat dairy products.