Book 12

Food Chart Saturday 1) 30gm crnflks

Sunday 1) Sandwich 2) 2 Almonds

2) 125ml Milk Breakfast 3) Two Almonds 4) 1 pcs fruit

Lunch

Snacks

Dinner

1)One Cup Salad 2) One Roti 3) Curd

Fruit

1) 1/2 cup Veg 2) One Roti 3) One Cup Daal

Monday 1) 30gm crnflks

Tuesday 1) Upma 2) Two Almonds

2) 1 Cup Milk 3) Two Almonds 4) 1 pcs fruit 1) One Cup Green Veg 2) One Roti 3) 50gms anything with less Fat

Baked Chips

1) One Cup Sald 2) Sandwich 3) 50gm Chs

cucumber

1) 1/2 cup Veg 1)hummus 2) One Roti 2) One Peta 3) One Cup Bread Daal 3) 1/2 cup Salad

1) Vegetable 2) Roti

Mamra

1) Paneer 2) Roti

Wednesday Thursday 1) 30gm 1) Sandwich crnflks 2) Two Almonds 2) 1 Cup Milk 3) Two Almonds 4) 1 pcs fruit 1)One cup Salad 2) One Roti 3) Curd

Baked Chips

1) 1/2 cup Veg 2) One Roti 3) One Cup Daal

1) 1/2 cup Veg 2) One Roti 3) One Cup Daal

Fruit

Friday

Feast Day

Feast Day

Feast Day

1) Roti 2) Good Vegtable Feast Day

Note # Alteration can be done in food but food should be healthy.. No Extra salt and sugar from top….

Vegetable

Amount 100g

Calories 30

Alfalfa Sprouts Artichoke

"

20

Asparagus Bamboo Shoots Beans - French Kidney Beans Beetroot 4 slices Broccoli Brussel Sprouts

6 spears 100g " " 50g 100g 4 sprouts

20 20 30 100 30 20 25

Cabbage (all average)

1 cup

20

Capsicum

1 medium

30

1 medium 1 cup 1 stick 100g 1 medium 1 large 100g " 1 Clove 1 medium 1/2 cup 1 piece 100g 1 medium

35 20 5 100 10 10 20 140 5 60 50 5 60 20

Carrots Cauliflower Celery Chick Peas (cooked) Cucumber Dill Pickles Egg Plant - (raw) - (fried in oil) Garlic Sweet Corn - Cob - Kernels - Baby Corn Sweet Potato Tomato - Raw

o j o u l e s Vegetable 1 1 Seeds 5 8Mushrooms - button, 5 umbrella 8 Onions 5 8 Peas - green 5 1 Potatoes - Mashed 1 3 Zucchini 5 7 8 Pumpkin - Mashed 5 5 1 - Baked 7 4 9 2 French Fries 0 1 Potato Chips 1 Straight Cut 5 1 Mung Beans 1 Sprouts 5 8 Lentils (cooked) 5 1 1 8 5 5 1 1 1 5 3 8 5 5 1 5 4 2 1 0 7 4 9 0 4 0 8 5 5 8 2 5 2

Amount 30g

Calories 95

100g

30

1 medium " 1 scoop 1 medium 1 scoop 100g "

30 60 50 30 25 120 290

"

200

1 cup

20

100g

70

Watercress Lettuce (all types)

1 punnet 30g

20 5

6 0 6 0 2 2 1 0 4 2 0 0 4 0 2 9 8 5 5 8 5 4 0 1 0 1 6 5 0 1 0 1 0 1 2 5 1 2 5 5 4 5 5 4 5 1 0 2 5 2 5 0 2 7 5 3 8 0 3 1 5 0 1 0 2 1 5 1 0 5 0 5 0 4 0 0 8 5 2 0 5 5 1 0 8 5 5 2 6 2 0 1 5

2 0 2 6 4 0 6 8 0 5 7 0 8 5 1 1 5