MY DIET ROUTINE

1600kcal Day Meal Plan

Plate Method
The plate method is a meal plate that
shows the proportion of various foods to be
consumed per meal
 What should I restrict in my diet and
How can I replace it with other foods?

Starters/Appetizers/Mid Meals
Choose More Often Foods to Avoid
Salads Salads with Dressings
Fruits Fruits (Banana/Litchi/Chikoo/Grapes/
Muskmelon/ Shareefa) or Frozen Fruits
Skimmed Milk/Tea or Coffee with skimmed milk Full Cream / Buffalo’s Milk
Buttermilk (Chaach) Veg/Non Cream / Cheese
Veg clear soups Thick Corn Flour Soups
Besan based non fried snacks (Dhokla / Khandvi) Fried Maida Snacks (Samosa/Mathris/Kachori etc.)
Roasted namkeens Fried Namkeens / Chips / Nachos
Egg white bhurji / boiled egg white Fried Eggs / Omelet
Sprouts Biscuits / Cookies
Roastedchanasandmurmura(moori)withvegetables High Salted Namkeens / Peanuts
Fistful of Almonds (7-10)/ Walnuts(1-2) Cashewnuts / Dates / Hazelnuts

Main Course
Choose More Often Foods to Avoid
Multigrain Chapattis / Steamed Rice / Whole Wheat
Breads / Bhakri **quantity as suggested by your doctor Paranthas / Fried Rice / White Breads
Wheat/ Bajra Dalia / Whole Wheat Pastas/ Oats
Maida / Sooji (Upma/Chilla) / Sevian Sago
Whole Wheat/ Multigrain Bread/Vegetable or
Chicken Sandwich White Bread Cheese / Butter/ Mayonnaise
Sandwiches
Whole Dals (Pulses and Legumes) Green
Washed Dals (Pulses and Legumes) Fried or
Vegetables / other Vegetables /
Baked or Boiled Potatoes Raw Potatoes / Zimikand / Arbi
(Colocasia)
Skimmed Milk Curd / Chaach / Vegetable Raitas
Full Cream Milk Curd/Boondi Raita/Lassi
Lean Meats / Chicken / Fish
Mutton/Fried Chicken / Fried Fish Pizza/Burger
Tofu / Soy Products
Sooji Upma/Iddiyappam/Vadai/Bonda/Bajji
Whole wheat upma / Idli / Dosa / Adai

Desserts
Choose More Often Foods to Avoid
Sugar Free Custard Skimmed Rolls / Cakes / Pastries
Milk Fruit Shakes Cut Fruits Mithaai / Halwa (Gajar/ Sooji / Aata) Ice
Sugar Free Carrot Kheer Cream
Raisin’s 3-4 Per Day Juices / Ice-cream Shakes
Fruit Curd Chocolates / Sweets
 Sample Menu Plan – 1600kcal
Early Morning
Tea / Coffee/ Milk (1 Cup without Sugar) + 5-7 Almonds or 1
Walnut* or 1 Multigrain / Oat Biscuit

Breakfast
1 Med. Katori Poha/ Vegetable Wheat Upma / 2 Vegetable Idly with
Tomato Chutney / 1 Small Vegetable Dosa/ Wheat Dalia with Milk or
Vegetables/ 1 Toast (Brown / Multigrain Bread) with Paneer or
Vegetables / 1 Stuffed Chapatti (Methi / Palak / Cauliflower/ Radish)/
1 Thalipeeth /1 Bowl Oats / Wheat Flakes with Milk (60ml)

Mid Morning
Fruit [Apple (1)/Papaya (100gms) /Apricots (2-3)/Peaches
(2-3)/ Cherries (8-10) /Pear(1) /Watermelon (150gms)/Guava (1)/
Orange (1)] or Green Tea + 5-7 Almonds or 1 Walnut* or coconut
water (1 small glass) or 1 Glass Buttermilk.

Lunch
2 Multigrain Chapattis / 1 Multigrain Bhakri / 1 Bajra Roti / 1
Jowar Roti / 1 Katori Rice + 1 Katori Vegetable + 1 Katori
Sambhar / Dal / Curd / Raita / Chicken (2 Small pcs)/ 1 pc Fish

Evening
Tea / Coffee/ Milk (1 Cup without Sugar) + Roasted Snacks / Chana or
1 Glass Buttermilk / 1 Fruit / 1 Qtr. Plate Salad / 1
Bowl Veg / Non-Veg Clear Soup / 1 Katori Sprouts

Dinner
1 Multigrain Chapatti / ½ Multigrain Bhakri / 1 Small Bajra
Roti / 1 Small Jowar Roti / 1 Multigrain / Oats Dosa + 1
Katori Vegetable + 1 Katori Sambhar / Dal / Curd / Raita /
Chicken (2 Small pcs)/ 1 pc Fish + 1 Bowl Salad

Bed Time
1 cup milk

*Once a day only

Daily Requirement per Food Group

Food Groups (Veg/ N.Veg) Quantity Household Measures
Milk (toned) or Skimmed 500 ml 2 medium glass
Cereals 150 gm 6 servings
Pulses/Non –Veg(Egg/Chicken/Fish) 60 gm/ 75gm 2mediumkatori/1Egg/2piecechicken/2piecefish
Green Leafy Vegetables Other 350 gm 3 medium katori
Vegetables 100 gm 1 medium katori
Fruits 250 gm 2 medium katori
Cooking Oil 15 ml 3 teaspoon
Nuts 10gm 7 almonds/4 walnut
Sugar* nil *consult your dietician for sugar free
substitutes
Calorie conversions used to develop this sample diet plan is adopted from ICMR Nutritive Value of India Foods, by C.Gopalan, National
Institute of Nutrition, Hyderabad.
 How can I exchange one food from the other to
add variety in my meals?

1 medium katori = 150ml

1 cup = 200ml
1 glass = 250ml
1 teaspoon = 50gms
1 tablespoon = 15gms

1 Cereal Exchange (25gms) gives 85kcal = 1 chapatti / 1 slice of bread /

1 medium katori cooked rice / 1 medium katori cooked Dalia or oats or upma or Poha / 1
medium size idli / 2 Marie biscuits

1 pulse exchange (30gms) gives 100kcals = 1 medium katori of cooked dal

(any)

1 Fruit Exchange (80-100gms) gives 60kcals = 1 medium size apple / orange /

pear / guava / banana / pomegranate / 10-12 pieces of 2” cubes of papaya /
5-6 plums of strawberries

1 Vegetable exchange (100gms) gives 25-50kcals = 1 medium katori of cooked vegetable

like green leafy (spinach, bathua leaves, mustard leaves) and other vegetables (ladyfinger,
beans, cauliflower, cabbage, capsicum, carrots, brinjal, onion)

1 Milk exchange (200ml) gives 130kcals = 1 cup tonned milk / 1 medium glass

1 Meat exchange (75gms) gives 85kcals = 3 small pieces of meat /

chicken / fish

1 fat exchange (5gm) gives 45kcals = 1 teaspoon of oil, ghee, butter, nuts

Note: For those who wish to drink alcohol, never take it empty stomach. Always eat a small snack along with it. Take advise

from your health care professional.

HLG /Cycle Feb 2015 /03

*1. Calorie conversions used to develop this sample diet plan is adapted from ICMR Nutritive Value of Indian
Foods, by C Gopalan, National Institute of Nutrition, Hyderabad
*2. • Gopalan C Nutritive Value of Indian Foods, National Institute of Nutrition, ICMR,
Hyderabad:Food exchange system, 1991;41,
• Raghuram T.C., Pasricha Sawran Sharma, RD Diet and Diabetes, National Institute of
Nutrition ICMR, Hyderabad 2000; 40-63
• www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate

For further details contact:

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