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Sample Menus

By Mumtaz Khalid Ismail

More Links Recommended Calories for Indians Sample Menu For 2100 kcal Sample Menu for 2700 kcal Sample Menu For 1800 kcal Calorie Content Of Different Food Stuffs

The total energy cost of an expectant mother or the pensioner enjoying a leisurely retirement life and the athlete who burns up lots of calories are poles apart in the energy requirements. But all need a balanced intake of nutrients to remain healthy.

Recommended Calories for Indians

Group Particulars K Calories Man Sedentary work 2350 Moderate work 2700 Heavy work 3200 Woman Sedentary work 1800 Moderate work 2100 Heavy work 2450 Pregnancy + 300 Lactation 0 - 6 months + 550 6 - 12 months + 400

Group Particulars K Calories Infants 0 - 6 months 118 / Kg 6 - 12 months 108 / kg Children 1 - 3 years 1125 4 - 6 years 1600 7 - 9 years 1925 Boys 10 - 12 years 2150 13 - 15 years 2400 16 - 18 years 2600 Girls 10 - 12 years 1950 13 - 15 years 2050 16 - 18 years 2050

Sample Menu For 2100 kcal *

Time	Diet Plan A	Diet Plan B	Diet Plan C
	Tea / coffee with sugar - 1 cup	Tea / coffee with sugar - 1 cup	Tea / coffee with sugar - 1 cup
	Veg sandwich - 1 Milk with sugar - 1 cup Orange - 1	Toast - 2 Scrambled egg - 2 Milk with sugar - 1 cup Papaya - 1/4th of a medium size	Dosai - 1 Chutney - 2tbsp Milk with sugar - 1 cup Apple- 1
	Rice - 1 1/2 cup Chapathi - 2 Dhal - 1 1/2 cup Veg - 1 1/2 cup Curd - 1 cup Salad 1 serving	Rice - 1 1/2 cup Chapathi - 2 Chicken 4 pieces (Small) Veg - 1 1/2 cup Curd - 1 cup Salad - 1 serving	Chapathi - 3 Dhal - 1 1/2 cup Veg - 1 1/2 cup Curd - 1 cup Salad - 1 serving
	Tea / coffee with sugar - 1 cup Marie biscuit - 3 nos	Tea / coffee with sugar - 1 cup Cream cracker - 2 nos	Tea / coffee with sugar - 1 cup Snax biscuit - 4 nos
	Chapathi - 2 Dhal - 1 cup Veg - 1 cup Salad - 1 serving Banana - 1	Chapathi - 1 Grilled chicken - 2 leg (small) Veg - 1 1/2 cup Salad - 1 serving Apple - 1	Khichadi (rice and moong dhal)1 1/2 cup Khadi - 1 cup Salad Banana- 1

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Sample Menu for 2700 kcal *

Time	Diet Plan A	Diet Plan B	Diet Plan C
	Tea / coffee with sugar - 1 cup	Tea / coffee with sugar - 1 cup	Tea / coffee with sugar - 1 cup
	Idli - 4 Sambar - 1/2 cup Milk with sugar -1 cup Apple - 1	Egg sandwich - 2 Milk with sugar - 1cup Butter - 1 tsp Orange - 1	Stuffed veg paratha - 2 Curd - 1 cup Tea - 1 cup Banana - 2
	Rice - 2 cups Chapathi - 4 Dhal - 2 cups Veg - 2 cups Curd - 1 cup Salad	Rice - 2 cups Chapathi - 4 Chicken or fish - 4 pieces ( small) Veg - 2 cups Curd - 1 cup Salad	Tomato rice - 2 cups Chapathi - 3 Dhal - 2 cups Veg raita - 2 1/2 cups Roasted papad - 2
	Tea / coffee with sugar - 1 cup Snax biscuit - 4	Tea / coffee with sugar - 1 cup Marie biscuit - 2	Tea / coffee with sugar - 1 cup Cream cracker - 2
	Chapathi - 2 Dhal - 1/2 cup Veg - 1 1/2 cup Salad Banana -1	Jowar roti - 2 Dhal - 1/2 cup Veg -1 1/2 cup Salad Pear - 1	Chapathi - 3 Dhal - 1/2 cup Veg - 1 1/2 cup Salad Orange - 1

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Sample Menu For 1800 kcal*

Time	Diet Plan A	Diet Plan B	Diet Plan C
	Tea / coffee with sugar - 1 cup	Tea / coffee with sugar - 1 cup	Tea / coffee with sugar - 1 cup
	Bread - 2 slices Poached egg - 2 Milk with sugar -1 cup Orange - 1	Idli - 2 Sambar - 1/2 cup Milk with sugar -1 cup Apple -1	Dhalia - 3 tbsp Milk with sugar - 1 cup Papaya 1/4 th of a medium size
	Rice - 1 1/2 cup Chapathi - 2 nos Chicken or fish curry - 2 pieces Veg - 1 cup Curd - 1 cup Salad	Rice - 1 1/2 cup Chapathi - 2 nos Dhal - 1 cup Veg - 1 cup Curd - 1 cup Salad	Chapathi - 3 nos Dhal - 1 cup Veg - 1 1/2 cup Curd - 1 cup Salad
	Tea / coffee with sugar - 1 cup Marie biscuit - 2 nos	Tea / coffee with sugar - 1 cup Cream cracker - 1 no	Tea / coffee with sugar - 1 cup Snax biscuit - 4nos
	Fish bake - 1 cup Mixed veg - 1 cup Bread - 2 slices Butter - 1 tsp Salad Papaya - 1/4 0f a medium size	Veg pulao - 1 1/2 cup Boondi raita with veg - 1 1/2 cup Salad	Khichadi ( rice and moong dhal) 1 1/2 cup khadi - 1 cup salad orange -1

* It is important to remember that these values will change according to the amount of fat used in cooking.

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Calorie Content Of Different Food Stuffs

FOOD STUFF QUANTITY CALORIES Rice cooked 1 cup 138 Bread 2 slice 98 Chapathi 1 no 136 Dhal or legumes 1 cup 103 Almonds 100gms 655 Coconut water 1 cup 48 Banana 1 big 100 Cow's milk 1 cup 134 Curd 1/2 cup 60

FOOD STUFF QUANTITY CALORIES Paneer 50gms 146 Sugar 1tsp 20 Butter 1tsp 36 Cooking oil 1tbsp 135 Vegetables 1 cup 60 Tea 1cup 37 Coffee 1cup 54 Egg 1no 69

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