Balanced Indian Meal Plate Plan for the Whole Day

Balanced Indian Meal Plate Plan for the Whole Day

1. Morning Meal Plate (Healthy Breakfast Plate)

Menu:

• Vegetable Oats Upma
• Coconut Chutney
• Seasonal Fruit Bowl
• Herbal Tea / Filter Coffee

Vegetable Oats Upma

Ingredients:

• Rolled oats – 1 cup
• Onion (chopped) – 1
• Carrot (chopped) – 1
• Beans (chopped) – 6–7
• Green chilli – 1
• Mustard seeds – ½ tsp
• Urad dal – ½ tsp
• Curry leaves – few
• Oil – 1 tbsp
• Salt – as needed
• Water – 2 cups

Preparation:

1. Toast roast oats a little, and set aside.
2. Add heat oil, mustard, Urad-dal, curry leaves and green chilli.
3. Add onion and sauté until soft.
4. Add vegetables, salt and cook 2 minutes.
5. Pour water and bring to a boil.
6. Add oats, blend and cook until tender.
7. (Hot) serve with chutney of coconuts.

2. Noon Meal Plate (Balanced Lunch Plate)

Menu:

• Steamed Rice
• Vegetable Sambar
• Cabbage Poriyal
• Curd
• Lemon Pickle

Vegetable Sambar

Ingredients:

• Toor dal – ½ cup
• Mixed vegetables – 1 cup
• Sambar powder – 1½ tbsp
• Tamarind water – ½ cup
• Turmeric – ¼ tsp
• Mustard seeds – ½ tsp
• Dry red chilli – 1
• Oil – 1 tbsp
• Salt – as needed

Preparation:

1. Cook Dal by pressure cooker until soft.
2. Turmeric and salt California English vegetables.
3. Add tamarind water set tamarind powder and boil.
4. a Invest mashed dal and simmer after 5 min.
5. Add mustard and dry red chilli.
6. Serve hot with rice.

Cabbage Poriyal

Ingredients:

• Cabbage (finely chopped) – 2 cups
• Grated coconut – 2 tbsp
• Mustard seeds – ½ tsp
• Urad dal – ½ tsp
• Oil – 1 tbsp
• Salt – as needed

Preparation:

1. Heat the oil, then add mustard, urad dal.
2. Add salt and cabbage; saute, cover.
3. Cook until soft.
4. Added grated coconut and stir properly and turn off fire.

3. Night meal plate (Light Dinner Plate)

Menu:

• Soft Chapati
• Vegetable Kurma
• Plain Curd / Buttermilk

Vegetable Kurma

Ingredients:

• Mixed vegetables – 1½ cups
• Onion – 1 (chopped)
• Tomato – 1 (chopped)
• Coconut – ¼ cup
• Cashews – 6
• Green chilli – 1
• Garam masala – ½ tsp
• Oil – 1 tbsp
• Salt – as needed

Preparation:

1. Blend green chilli, cashews and coconut paste.
2. Heat oil, saute some onions in to a golden color.
3. Add tomatoes and cook until tender.
4. Add salt, vegetables and water in small amount and cook till tender.
5. Add ground paste and garam masala.
6. Bake 5 minutes and turn off fire.
7. Serve hot with chapati.