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    Priyanka Meena 2 15 Jan

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    smitameena
    This document provides a 1-week meal plan and recipes for a client. The meal plan recommends 1300 kcal per day and includes breakfast, morning meal, lunch, evening meal, and dinner options each day consisting of foods like lentil soup, grilled vegetables, curd, fruits, and multigrain bread. Recipes are provided for tandoori cauliflower, pumpkin soup, and chicken mulligatawny soup. Nutritional information and preparation instructions are included for each recipe.

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    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd

    Priyanka Meena 2 15 Jan

    Uploaded by

    smitameena
    51 views9 pages
    This document provides a 1-week meal plan and recipes for a client. The meal plan recommends 1300 kcal per day and includes breakfast, morning meal, lunch, evening meal, and dinner options each day consisting of foods like lentil soup, grilled vegetables, curd, fruits, and multigrain bread. Recipes are provided for tandoori cauliflower, pumpkin soup, and chicken mulligatawny soup. Nutritional information and preparation instructions are included for each recipe.

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    This document provides a 1-week meal plan and recipes for a client. The meal plan recommends 1300 kcal per day and includes breakfast, morning meal, lunch, evening meal, and dinner options each day consisting of foods like lentil soup, grilled vegetables, curd, fruits, and multigrain bread. Recipes are provided for tandoori cauliflower, pumpkin soup, and chicken mulligatawny soup. Nutritional information and preparation instructions are included for each recipe.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    51 views9 pages

    Priyanka Meena 2 15 Jan

    Uploaded by

    smitameena
    This document provides a 1-week meal plan and recipes for a client. The meal plan recommends 1300 kcal per day and includes breakfast, morning meal, lunch, evening meal, and dinner options each day consisting of foods like lentil soup, grilled vegetables, curd, fruits, and multigrain bread. Recipes are provided for tandoori cauliflower, pumpkin soup, and chicken mulligatawny soup. Nutritional information and preparation instructions are included for each recipe.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    of 9

    STEP 1 DIET Recommended calories /day -1300kcal

    Client ID:
    Name: Priyanka Meena Age: 24yrs M/ F: F
    Medical condition/ physiological state: Not Known
    Food habits : Non- Vegetarian
    Occupation : Service
    Food Intolerance /Allergy:
    Special Nutrient Requirement:
    Choice of Cuisine :North/ South/ Continental
    Any eating out plan/occasion for the week :

    Meals Your Choice of Healthy Food


    2-8 Jan (Sat-Fri)

    Early 1 glass lukewarm lemon water with 1 tsp


    Morning slimmer's honey + 4 almonds -soaked
    overnight

    Breakfast Grilled Veg Sandwich (Ingredients: 2 slice dalia


    bread + cucumber, onion, tomato slices + mint
    chutney) + 1 glass flavored milk (with green
    cardamom powder) + 1 boiled egg white

    MM 2 tbsp roasted channa + 1 big bowl papaya

    Lunch 1 mixed flour chapati + 1 bowl dal + 1 bowl veg


    + 1 bowl curd + salad

    Evening 1 bowl assorted fruits (apple, guava.


    Pomegranate) + 1 cup tea (without sugar)

    Dinner 3-4 pcs tandoori cauliflower-find recipe below +


    1 bowl pumpkin soup-find recipe below
    OR 1 bowl Veg Wheat Pasta ( 2 tbsp wheat
    pasta + 1 bowl finely chopped vegs)

    Post Dinner 1/2 glass hot skim milk

    consume 8-10 glasses water in a day.


    Have 1-2 glass of water before 1/2 an hour of every meal
    For mixed flour chapati - add wheat flour, soyabean flour, kalachana flour in the ratio of 2:1:1

    Tandoori cauliflower
    Servings: 4
    Time Taken: 15-30 mins

    Ingredients:
    600g - cauliflower
    200g - yoghurt
    A pinch of red chilli powder
    ½ tsp - garam masala or 1/4 tsp each of red chilli, cumin & pepper powders
    Juice of 1 lemon
    2 cloves garlic
    Salt to taste
    ½ inch - ginger
    Pinch of chaat masala

    Method
    1. Wash and clean the cauliflower, cut into cubes, apply salt, red pepper, ginger-garlic paste and lemon juice and keep aside f
    2. Add yoghurt & mix well.
    3. Add the cauliflower and let it marinate for 6-8 hrs (the more the better)
    4. On a thin skewer gently (the skewers should be soaked in water at least for an hour to prevent them from burning) put the c
    5. Garnish with lemon, chaat masala and serve with cold mint-yoghurt chutney.
    Note:
    Over cooking makes kababs dry and leathery. They should be cooked quickly under high heat.

    PUMPKIN SOUP
    Yield- 6 cups

    INGREDIENTS:
    Yellow pumpkin-1 ½ cups
    Capsicum-1(cut finely)
    Garlic-2 flakes
    Aniseed-¼ tsp
    Basil-10 leaves
    Olive oil-1 tsp
    Green chilli-1
    Salt-to taste

    METHOD:
    1. Heat 1 tsp of olive oil in a pressure pan.
    2. Add crushed garlic, green chilli, capsicum and pumpkin pieces and fry for 2 min in reduced flame
    3. Pour enough water to cover the vegetables. Close with lid and pressure cook for 1 whistle.
    4. Allow to cool and discard green chilli. Grind soup alone.
    5. Strain through a soup strainer, add salt, and then reheat.
    6. Sprinkle chopped basil leaves on top and serve.

    Chicken Mulligatawny Soup (Murgh Mulligatawny Soup)

    Ingredients:
    150 gm split red lentils
    1 litre chicken stock
    1 tsp turmeric
    1 diced potato
    1 tbsp garlic paste
    1 tbsp ginger paste
    200 gm boneless chicken breast
    3 tbsp oil
    1 tsp cumin seeds
    1 tsp coriander seeds
    L tsp chilli powder
    2 tbsp lemon juice
    chopped coriander

    Method:
    1. Simmer lentils in stock with turmeric for 30 minutes.
    2. Add potato into the pan and simmer for 20 minutes.
    3. Puree the soup and season well.
    4. Sprinkle the diced chicken with salt and pepper.
    5. Heat oil in a pan and add ginger paste, garlic paste, and coriander and chilli powder.
    6. Add chicken and stir-fry for two minutes before adding the pureed soup.
    7. Sharpen with lemon juice and garnish with coriander.
    e: Not Known

    our Choice of Healthy Food


    9-15 Jan (Sat-Fri)

    1 glass lukewarm lemon water with 1 tsp


    slimmer's honey + 4 almonds -soaked overnight

    Wheat flakes with milk (Ingredients: 3 tbsp wheat


    flakes + 320 mL skim milk-no sugar + chopped
    apple, pear) or Oat Flakes Porridge (3 tbsp oat
    flakes + 320 ml skim milk) + 1 fruit

    4 tbsp boiled beans with finely chopped tomato &


    onion

    1 mixed flour chapati + 1 bowl dal + 1 bowl veg +


    1 bowl curd + salad

    1 fruit + 1 cup tea (without sugar) + 2 tbsp roasted


    channa

    1 multigrain bread + 1 bowl Chicken Mulligatawny


    Soup-find recipe below

    1/2 glass hot skim milk

    ean flour, kalachana flour in the ratio of 2:1:1


    umin & pepper powders

    pply salt, red pepper, ginger-garlic paste and lemon juice and keep aside for 10 mins.

    (the more the better)


    soaked in water at least for an hour to prevent them from burning) put the cauliflower and cook in a hot tandoor/oven for 15 minutes turning
    h cold mint-yoghurt chutney.

    y should be cooked quickly under high heat.

    umpkin pieces and fry for 2 min in reduced flame


    e with lid and pressure cook for 1 whistle.

    Mulligatawny Soup)
    or 30 minutes.
    r 20 minutes.

    garlic paste, and coriander and chilli powder.


    es before adding the pureed soup.
    with coriander.
    oor/oven for 15 minutes turning once.

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