Suggested Meal Plan For Sedentary Adult Indian Male - South Indian; Veg

ICMR NIN has suggested a daily intake of 30g of dietary fibre for a sedentary adult male. Here is a suggested meal

plan that will help you in meeting your daily fibre requirement.
The Below suggested meal plan is designed to provide Energy: 1800-2000kcal , Protein: 52-65g & Fiber: 28-30g / day average.

Meal Time Option 1 Option 2 Option 3 Option 4 Option 5 Option 6 Option 7

Early morning Tea

Lemon Tea
Coffee
Lemon water
Barley water
Milk
Chia seed water

(7:00 - 7:30am) (1 cup ) (1 cup) (1 cup) (1 glass) (1 glass) (1 cup) (1 glass with 1 tsp chia
seed)

Veg Rava upma (1 medium Iddiyapam (2 nos.) +

Idli (3 Medium ) + Sambar (1 Dosa (3 nos.) + Tomato Ragi idli (3 medium) + Mint Puttu (2 medium) + Sambar (1 Puttu (2 medium) + Sambar (1
Breakfast Small bowl) + Coconut Chuttney (3 Tbsp ) + Sambar (1
bowl )+ Curd (1 small bowl )+
Chuttney (2 tbsp ) + small bowl) + Coconut chutney medium bowl) + Coconut
Coconut & mint chuttney (2
(8:00 - 8:30am) Rava Kesari Bath (1 small bowl) tbsp) + Mix dhal sambar (1
Chuttney (1 Tbsp) small bowl) Sambar (1 small bowl) (1 Tbsp) chutney (1 Tbsp)
small bowl)

Tender coconut water

Mid- Morning Mixed fruit salad

Mixed Sprouts (1 medium Fresh fruit juice
Dry fruit smoothie
Dry fruit smoothie
Apple banana milkshake

(10:00 - 10:30am) (1 glass)+ Southekai

(1 medium bowl) bowl) (1 glass) (1 small glass) (1 small glass) (1 glass)
Kosambari (1 small bowl)

Muligrain roti with ghee (1

Multigrain Roti (3 medium) + Vegetable rice (1 medium
Multigrain Roti (2 medium) Rasam Rice (1 medium bowl) +
Ragi Mudde (1 medium)+ Rasam Rice (1 medium bowl) + medium) + Lemon rice (1
Lunch Rice (1 Medium bowl) + Dhal bowl ) + Paneer Sabji (1
Rice (1 small bowl)+ Mix Green
+ Rice (1 medium bowl) + Missi Roti (2 nos.) + (1 small
Missi Roti (2 nos.) + Cauliflower medium bowl) + Paneer
(1:00 - 1:30pm) (1 Small bowl) + Mix medium bowl) + Phulka (1 no.) ladies finger Sabji (1 small bowl) Chiken tikka + Mint
Leaves sambar (1 small bowl) Sabji (1 small bowl) gravy (1 small bowl) + Curd
vegetable sabji (1 Small bowl) + Curd raita (1 small bowl ) bowl) +Dhal (1 small bowl) chutney (1 tbsp)
(1 small bowl)

Tea (1 cup)+ Medhu Vada (2 Peanut Sundal

Green tea (1 cup )+ Chana dal Whole Wheat bread Boiled sweet corn (1 medium Roasted Makhana (1 medium Chana dal vada (1 no.) +
Evening vegetable paneer sandwich
(3:30 - 4:00pm) nos.) (1 small bowl) Vada (2 nos.) bowl)+ Coffee (1 cup) bowl) + Coffee (1 cup) Coffee (1 cup )
(1 no.) + Tea (1 cup )

Vegetable Dalia Khichdi (1

Multigrain Roti (3 medium) Dosa (2 nos.) +Moong dal
Large bowl)+ Paneer Bhurji Multigrain Roti (3 medium) + Multigrain Roti (1 medium) + Pesarettu (2 nos.) + Tomato
+Jeera rice (1 medium bowl) khichdi (1 large bowl) + Multigrain Roti (2 medium) +
Dinner or Egg Bhurji (1 Medium Cabbage thoran (1 small
Vegetable brown rice pulao (1 chutney (2 tbsp) + Palak curry
+ Paneer masala gravy or Egg Methi Sabji (1 small bowl) + Paneer bhurji (1 small bowl) +
(8:00 - 8:30pm) bowl) + Onion Tomato bowl )+ Peanut tomato small bowl) + Paneer bhurji (1 (1 small bowl ) + Sweet curd (1
curry (1 medium bowl) + Mix Onion raita (1 medium Sweet curd (3 tbsp)
Cucumber Curd Raita (3 chutney (1 Tbsp) small bowl) + Curd (1 small bowl) small bowl)
veg salad (1 small bowl) bowl)
tbsp)

Badam milk
Milk
Badam milk
Milk
Badam milk
Milk
Badam milk

Bedtime
(1 glass ) (1 glass ) (1 glass ) (1 glass ) (1 glass ) (1 glass ) (1 glass )
(10:00 - 10:30pm)

Note-1 tbsp = 15g, 1 tsp=5g