DIET SOUTH ZONE - VEG 1800 CALORIES Morning Sebu (apple) 100g or Papaya (pappali)- 1.5 slice Breakfast 1 medium nonfried whole grain flour roti /2 whole grain small slices of bread or Somiya, semolina/aval, rice flakes 2 tablespoon in 1 cup milk or 2 tablespoons of aval/rawai/somiya with 1 cup vegetables upma or 1/2 cupful of bengal gram whole (kothukadlai), or 30g cottage cheese and 1 non fried whole grain flour palkatti paratha or 2 whole grain small slices of bread cottage cheese (palkatti) or ½ cup sprouted green gram sandwich or 2 idli (unpolished rice black gram fluffy dumplings) with 1/4th cup masala chole (total 1.5 teaspoon oil) Midmeal 1 cup vegetable soup or rassam Thin moru (1/4th cup dahi) (buttermilk) without sugar Lunch 2 Multigrain/ cambu, pearl millet/ cholam, sorghum/ kezhvaragu, finger millet roti 6" diameter 3/4th cup miriyala charru (peppers vegetable stew) vegetable or ½ cup parangikkai (red pumpkin vegetable) or 1 cup mulaga kada (drumstick vegetable) 1 egg curry or 1 - 4" inch slice of fish goan curry or 1 big cup medium thick palakurru pappu with 1/4th cup redgram and 1 cup spinach stew or 1 cup palkatti masala (cottage cheese, green peas curry) or 1 cup ulava chaaru (total 2 teaspoon oil) Evening snack Tea 1 cup, 50ml milk, no sugar 1 big cup boil Kothukadalai (Bengal gram savoury), or jackfruit seeds (3/4th cup) chaat; 1 teaspoon oil DIET SOUTH ZONE - VEG (1800 calories) Size: A4 Front BETTER HEALTH, OUR MISSION O u r C o n t e n t P a r t n e r INDACIN184792 07 Dec 2018