BALANCED DIET CHART

 ### 6-Day Balanced Meal Chart

A simple, healthy Indian meal plan for breakfast, lunch and dinner, using everyday home-cooked foods. This plan includes vegetables, fruits, protein, whole grains and dairy.

### 6-Day Food Chart

| Day   | Breakfast                       | Lunch                                             | Dinner                                                             |

| ----- | ------------------------------- | ------------------------------------------------- | ------------------------------------------------------------------ |

| Day 1 | Vegetable poha + milk           | 2 chapatis + dal + bhindi sabzi + salad + curd    | Moong dal khichdi + vegetable raita                                |

| Day 2 | Idli + sambar + coconut chutney | Rice + rajma curry + salad                        | 2 chapatis + paneer bhurji + mixed vegetables                      |

| Day 3 | Vegetable oats + nuts           | 2 chapatis + chana masala + cucumber salad + curd | Vegetable pulao + dal + raita                                      |

| Day 4 | Besan chilla + curd             | Rice + dal + cabbage-peas sabzi + salad           | 2 chapatis + mixed vegetable curry + moong dal                     |

| Day 5 | Upma with vegetables + fruit    | 2 chapatis + paneer curry + salad + curd          | Vegetable soup + whole-wheat vegetable sandwich + boiled chickpeas |

| Day 6 | Vegetable paratha + curd        | Rice + sambar + beans sabzi + salad               | 2 chapatis + soya chunk curry + cooked vegetables                  |

### Daily healthy snacks

![Bowl on a table with pilled banana, 

Mid-morning

One seasonal fruit, such as an apple, orange, guava or banana.

![Crunchy Roasted 

Evening snack

Roasted chana, a small handful of nuts, or 

Throughout the day

Drink water regularly. Choose unsweetened drinks and limit sugary beverages.