decripition
Here’s a 7-day balanced diet plan for both non-vegetarian and vegetarian options, along with potential benefits and approximate calorie ranges. Please note that the calorie values are estimates, and individual needs may vary.
BENEFITS
- Nutrient Diversity: Both plans provide a variety of nutrients, including proteins, fiber, vitamins, and minerals.
- Energy Balance: The calorie distribution aims to provide sufficient energy for daily activities without excess.
- Protein Intake: Adequate protein intake supports muscle maintenance and overall health.
- Fiber-Rich: The plans include whole grains, vegetables, and fruits, promoting digestive health.
- Hydration: Water-rich foods like fruits and vegetables contribute to overall hydration.
Mediterranean Diet ( Non-Vegetarian )
Breakfast (Calories: ~350-400):
- Scrambled eggs with spinach and tomatoes
- Whole grain toast or roti
- A small bowl of yogurt
Mid-Morning Snack (Calories: ~150):
- A handful of mixed nuts
- An apple or a banana
Lunch (Calories: ~500-550):
- Grilled chicken or fish
- Brown rice or quinoa
- Mixed vegetable salad with olive oil dressing
Afternoon Snack (Calories: ~150):
- Greek yogurt with chia seeds
- Carrot and cucumber sticks
Dinner (Calories: ~450-500):
- Lentil soup (dal) or chickpea curry
- Grilled or baked chicken breast or fish
- Quinoa or whole wheat roti
- Steamed vegetables
Before Bed Snack (Calories: ~100):
- A glass of warm milk
- A few soaked almonds
Mediterranean Diet ( Vegetarian )
Breakfast (Calories: ~350-400):
- Vegetable omelette or poha
- Whole grain toast or multigrain paratha
- A small bowl of curd
Mid-Morning Snack (Calories: ~150):
- A fruit salad with chaat masala
- A handful of roasted chickpeas or peanuts
Lunch (Calories: ~500-550):
- Mixed vegetable curry
- Brown rice or whole wheat roti
- Salad with a mix of colorful vegetables
Afternoon Snack (Calories: ~150):
- Sprouts salad with lemon juice and spices
- Guava or an orange
Dinner (Calories: ~450-500):
- Lentil soup (dal) or paneer curry
- Quinoa or whole wheat roti
- Stir-fried vegetables
Before Bed Snack (Calories: ~100):
- Warm turmeric milk
- A few mixed seeds like flaxseeds or chia seeds
