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Vegetarian Sample Daily Menu for weight loss
This lacto-vegetarian Indian food menu is based on 1600 calories intake per day
Notes: I have not included a separate columns to count Sugars and Oil. It is assumed that the user is using 5 teaspoons of Canola oil in cooking, 5 packets of Splenda in beverages etc.
| Grains
5 oz |
Fruits
1½ Cup |
Vegetables
1½ Cup |
Beans
1¼ Cup |
Milk
3 Cups |
Nuts
½ oz |
|
Breakfast |
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| Oats ½ C | 1 | |||||
| Blueberries ½ C | ½ | |||||
| Fat free milk 1 C | 1 | |||||
| Coffee Tea | ||||||
Take one Omega 3 Supplement with one cup of water just after eating breakfast. |
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Lunch |
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| Chickpeas (Cholay) ¼ C | ¼ | |||||
| Bread (Naan) ½ | 1 | |||||
| Apple 1 | 1 | |||||
| Spinach 1 C salad | ½ | |||||
Noon Snack |
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| Baked Pita Chips 4 | 1 | |||||
| Almond Butter 1 TBL | ½ | |||||
| Fat free milk 1 cup | 1 | |||||
Dinner |
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| Rajma (Red Kidney beans) ½ cup | 1 | |||||
| Butternut squash ½ Cup | ½ | |||||
| Whole grain Roti 2 | 2 | ½ | ||||
| Raita Cucumber 1 Cup | ½ | |||||
Take one Multi Vitamin Supplement with one cup of water just after eating dinner. |
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Night Snack |
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| Fat free Yogurt 1 cup | 1 | |||||