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1600kcal Day Meal Plan
MY DIET ROUTINE
Plate Method
The plate method is a meal plate
that shows the proportion of various
foods to be consumed per meal
Starters/Appetizers/Mid Meals
Salads
Fruits
Skimmed Milk/Tea or Coffee with skimmed milk
Buttermilk (Chaach)
Veg/Non Veg clear soups
Besan based non fried snacks (Dhokla / Khandvi)
Roasted namkeens
Egg white bhurji / boiled egg white
Sprouts
Roastedchanasandmurmura(moori)withvegetables
Fistful of Almonds (7-10)/ Walnuts(1-2)
Salads with Dressings
Fruits (Banana/Litchi/Chikoo/Grapes/
Muskmelon/ Shareefa) or Frozen Fruits
Full Cream / Buffalo’s Milk
Cream / Cheese
Thick Corn Flour Soups
Fried Maida Snacks (Samosa/Mathris/Kachori etc.)
Fried Namkeens / Chips / Nachos
Fried Eggs / Omelet
Biscuits / Cookies
High Salted Namkeens / Peanuts
Cashewnuts / Dates / Hazelnuts
Choose More Often Foods to Avoid
Main Course
MultigrainChapattis/SteamedRice/WholeWheat
Breads/Bhakri **quantityassuggestedbyyourdoctor
Wheat/ Bajra Dalia / Whole Wheat Pastas/ Oats
Whole Wheat/ Multigrain Bread/Vegetable
or Chicken Sandwich
Whole Dals (Pulses and Legumes)
Green Vegetables / other Vegetables /
Baked or Boiled Potatoes
Skimmed Milk Curd / Chaach / Vegetable Raitas
Lean Meats / Chicken / Fish
Tofu / Soy Products
Whole wheat upma / Idli / Dosa / Adai
Paranthas / Fried Rice / White Breads
Maida / Sooji (Upma/Chilla) / Sevian Sago
White Bread Cheese / Butter/ Mayonnaise
Sandwiches
Washed Dals (Pulses and Legumes)
Fried or Raw Potatoes / Zimikand / Arbi
(Colocasia)
Full Cream Milk Curd/Boondi Raita/Lassi
Mutton/Fried Chicken / Fried Fish
Pizza/Burger
Sooji Upma/Iddiyappam/Vadai/Bonda/Bajji
Choose More Often Foods to Avoid
Desserts
Sugar Free Custard
Skimmed Milk Fruit Shakes
Cut Fruits
Sugar Free Carrot Kheer
Raisin’s 3-4 Per Day
Fruit Curd
Choose More Often
Rolls / Cakes / Pastries
Mithaai / Halwa (Gajar/ Sooji / Aata)
Ice Cream
Juices / Ice-cream Shakes
Chocolates / Sweets
Foods to Avoid
What should I restrict in my diet and
How can I replace it with other foods?
Tea / Coffee/ Milk (1 Cup without Sugar) + 5-7 Almonds
or 1 Walnut* or 1 Multigrain / Oat Biscuit
Early Morning
Breakfast
1 Med. Katori Poha/ Vegetable Wheat Upma / 2 Vegetable Idly with
Tomato Chutney / 1 Small Vegetable Dosa/ Wheat Dalia with Milk or
Vegetables/ 1 Toast (Brown / Multigrain Bread) with Paneer or
Vegetables / 1 Stuffed Chapatti (Methi / Palak / Cauliflower/
Radish)/ 1 Thalipeeth /1 Bowl Oats / Wheat Flakes with Milk (60ml)
Lunch
2 Multigrain Chapattis / 1 Multigrain Bhakri / 1 Bajra Roti / 1
Jowar Roti / 1 Katori Rice + 1 Katori Vegetable + 1 Katori
Sambhar / Dal / Curd / Raita / Chicken (2 Small pcs)/ 1 pc Fish
Evening
Tea / Coffee/ Milk (1 Cup without Sugar) + Roasted Snacks /
Chana or 1 Glass Buttermilk / 1 Fruit / 1 Qtr. Plate Salad / 1
Bowl Veg / Non-Veg Clear Soup / 1 Katori Sprouts
Dinner
Bed Time
1 Multigrain Chapatti / ½ Multigrain Bhakri / 1 Small Bajra
Roti / 1 Small Jowar Roti / 1 Multigrain / Oats Dosa + 1
Katori Vegetable + 1 Katori Sambhar / Dal / Curd / Raita /
Chicken (2 Small pcs)/ 1 pc Fish + 1 Bowl Salad
1 cup milk
Mid Morning
Fruit [Apple (1)/Papaya (100gms) /Apricots (2-3)/Peaches
(2-3)/ Cherries (8-10) /Pear(1) /Watermelon (150gms)/Guava
(1)/ Orange (1)] or Green Tea + 5-7 Almonds or 1 Walnut* or
coconut water (1 small glass) or 1 Glass Buttermilk.
Sample Menu Plan – 1600kcal
Milk (toned) or Skimmed
Cereals
Pulses/Non –Veg(Egg/Chicken/Fish)
Green Leafy Vegetables
Other Vegetables
Fruits
Cooking Oil
Nuts
Sugar*
2 medium glass
6 servings
2mediumkatori/1Egg/2piecechicken/2piecefish
3 medium katori
1 medium katori
2 medium katori
3 teaspoon
7 almonds/4 walnut
*consult your dietician for sugar free
substitutes
500 ml
150 gm
60 gm/ 75gm
350 gm
100 gm
250 gm
15 ml
10gm
nil
Food Groups (Veg/ N.Veg) Quantity Household Measures
Daily Requirement per Food Group
*Once a day only
Calorie conversions used to develop this sample diet plan is adopted from ICMR Nutritive Value of India Foods,
by C.Gopalan, National Institute of Nutrition, Hyderabad.
Note: For those who wish to drink alcohol, never take it empty stomach. Always eat a small snack along with it.
Take advise from your health care professional.
*1. Calorie conversions used to develop this sample diet plan is adapted from ICMR Nutritive Value of Indian
Foods, by C Gopalan, National Institute of Nutrition, Hyderabad
*2. • Gopalan C Nutritive Value of Indian Foods, National Institute of Nutrition, ICMR,
Hyderabad:Food exchange system, 1991;41,
• Raghuram T.C., Pasricha Sawran Sharma, RD Diet and Diabetes, National Institute of
Nutrition ICMR, Hyderabad 2000; 40-63
• www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate
1 Cereal Exchange (25gms) gives 85kcal = 1 chapatti / 1 slice of bread /
1 medium katori cooked rice / 1 medium katori cooked Dalia or oats or upma
or Poha / 1 medium size idli / 2 Marie biscuits
1 pulse exchange (30gms) gives 100kcals = 1 medium katori of
cooked dal (any)
1 Fruit Exchange (80-100gms) gives 60kcals = 1 medium size apple / orange /
pear / guava / banana / pomegranate / 10-12 pieces of 2” cubes of papaya /
5-6 plums of strawberries
1 Vegetable exchange (100gms) gives 25-50kcals = 1 medium katori of
cooked vegetable like green leafy (spinach, bathua leaves, mustard leaves)
and other vegetables (ladyfinger, beans, cauliflower, cabbage, capsicum,
carrots, brinjal, onion)
1 Milk exchange (200ml) gives 130kcals = 1 cup tonned milk / 1 medium glass
1 Meat exchange (75gms) gives 85kcals = 3 small pieces of meat /
chicken / fish
1 fat exchange (5gm) gives 45kcals = 1 teaspoon of oil, ghee, butter, nuts
1 medium katori = 150ml
1 cup = 200ml
1 glass = 250ml
1 teaspoon = 50gms
1 tablespoon = 15gms
How can I exchange one food from the
other to add variety in my meals?
For further details contact:
ELI Lilly and Company (India) Pvt. Ltd.
Plot No. 92, Sector-32, Gurgaon-122001, Haryana | www.lillyindia.co.in
HLG
/Cycle
Feb
2015
/03
You don't know which diet plan is the best for you?
Take this 30-sec QUIZ and answer these 5 questions
to find the best plan for you.

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MY DIET ROUTINE-1600kcal Day Meal Plan

  • 1. 1600kcal Day Meal Plan MY DIET ROUTINE Plate Method The plate method is a meal plate that shows the proportion of various foods to be consumed per meal
  • 2. Starters/Appetizers/Mid Meals Salads Fruits Skimmed Milk/Tea or Coffee with skimmed milk Buttermilk (Chaach) Veg/Non Veg clear soups Besan based non fried snacks (Dhokla / Khandvi) Roasted namkeens Egg white bhurji / boiled egg white Sprouts Roastedchanasandmurmura(moori)withvegetables Fistful of Almonds (7-10)/ Walnuts(1-2) Salads with Dressings Fruits (Banana/Litchi/Chikoo/Grapes/ Muskmelon/ Shareefa) or Frozen Fruits Full Cream / Buffalo’s Milk Cream / Cheese Thick Corn Flour Soups Fried Maida Snacks (Samosa/Mathris/Kachori etc.) Fried Namkeens / Chips / Nachos Fried Eggs / Omelet Biscuits / Cookies High Salted Namkeens / Peanuts Cashewnuts / Dates / Hazelnuts Choose More Often Foods to Avoid Main Course MultigrainChapattis/SteamedRice/WholeWheat Breads/Bhakri **quantityassuggestedbyyourdoctor Wheat/ Bajra Dalia / Whole Wheat Pastas/ Oats Whole Wheat/ Multigrain Bread/Vegetable or Chicken Sandwich Whole Dals (Pulses and Legumes) Green Vegetables / other Vegetables / Baked or Boiled Potatoes Skimmed Milk Curd / Chaach / Vegetable Raitas Lean Meats / Chicken / Fish Tofu / Soy Products Whole wheat upma / Idli / Dosa / Adai Paranthas / Fried Rice / White Breads Maida / Sooji (Upma/Chilla) / Sevian Sago White Bread Cheese / Butter/ Mayonnaise Sandwiches Washed Dals (Pulses and Legumes) Fried or Raw Potatoes / Zimikand / Arbi (Colocasia) Full Cream Milk Curd/Boondi Raita/Lassi Mutton/Fried Chicken / Fried Fish Pizza/Burger Sooji Upma/Iddiyappam/Vadai/Bonda/Bajji Choose More Often Foods to Avoid Desserts Sugar Free Custard Skimmed Milk Fruit Shakes Cut Fruits Sugar Free Carrot Kheer Raisin’s 3-4 Per Day Fruit Curd Choose More Often Rolls / Cakes / Pastries Mithaai / Halwa (Gajar/ Sooji / Aata) Ice Cream Juices / Ice-cream Shakes Chocolates / Sweets Foods to Avoid What should I restrict in my diet and How can I replace it with other foods?
  • 3. Tea / Coffee/ Milk (1 Cup without Sugar) + 5-7 Almonds or 1 Walnut* or 1 Multigrain / Oat Biscuit Early Morning Breakfast 1 Med. Katori Poha/ Vegetable Wheat Upma / 2 Vegetable Idly with Tomato Chutney / 1 Small Vegetable Dosa/ Wheat Dalia with Milk or Vegetables/ 1 Toast (Brown / Multigrain Bread) with Paneer or Vegetables / 1 Stuffed Chapatti (Methi / Palak / Cauliflower/ Radish)/ 1 Thalipeeth /1 Bowl Oats / Wheat Flakes with Milk (60ml) Lunch 2 Multigrain Chapattis / 1 Multigrain Bhakri / 1 Bajra Roti / 1 Jowar Roti / 1 Katori Rice + 1 Katori Vegetable + 1 Katori Sambhar / Dal / Curd / Raita / Chicken (2 Small pcs)/ 1 pc Fish Evening Tea / Coffee/ Milk (1 Cup without Sugar) + Roasted Snacks / Chana or 1 Glass Buttermilk / 1 Fruit / 1 Qtr. Plate Salad / 1 Bowl Veg / Non-Veg Clear Soup / 1 Katori Sprouts Dinner Bed Time 1 Multigrain Chapatti / ½ Multigrain Bhakri / 1 Small Bajra Roti / 1 Small Jowar Roti / 1 Multigrain / Oats Dosa + 1 Katori Vegetable + 1 Katori Sambhar / Dal / Curd / Raita / Chicken (2 Small pcs)/ 1 pc Fish + 1 Bowl Salad 1 cup milk Mid Morning Fruit [Apple (1)/Papaya (100gms) /Apricots (2-3)/Peaches (2-3)/ Cherries (8-10) /Pear(1) /Watermelon (150gms)/Guava (1)/ Orange (1)] or Green Tea + 5-7 Almonds or 1 Walnut* or coconut water (1 small glass) or 1 Glass Buttermilk. Sample Menu Plan – 1600kcal Milk (toned) or Skimmed Cereals Pulses/Non –Veg(Egg/Chicken/Fish) Green Leafy Vegetables Other Vegetables Fruits Cooking Oil Nuts Sugar* 2 medium glass 6 servings 2mediumkatori/1Egg/2piecechicken/2piecefish 3 medium katori 1 medium katori 2 medium katori 3 teaspoon 7 almonds/4 walnut *consult your dietician for sugar free substitutes 500 ml 150 gm 60 gm/ 75gm 350 gm 100 gm 250 gm 15 ml 10gm nil Food Groups (Veg/ N.Veg) Quantity Household Measures Daily Requirement per Food Group *Once a day only Calorie conversions used to develop this sample diet plan is adopted from ICMR Nutritive Value of India Foods, by C.Gopalan, National Institute of Nutrition, Hyderabad.
  • 4. Note: For those who wish to drink alcohol, never take it empty stomach. Always eat a small snack along with it. Take advise from your health care professional. *1. Calorie conversions used to develop this sample diet plan is adapted from ICMR Nutritive Value of Indian Foods, by C Gopalan, National Institute of Nutrition, Hyderabad *2. • Gopalan C Nutritive Value of Indian Foods, National Institute of Nutrition, ICMR, Hyderabad:Food exchange system, 1991;41, • Raghuram T.C., Pasricha Sawran Sharma, RD Diet and Diabetes, National Institute of Nutrition ICMR, Hyderabad 2000; 40-63 • www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate 1 Cereal Exchange (25gms) gives 85kcal = 1 chapatti / 1 slice of bread / 1 medium katori cooked rice / 1 medium katori cooked Dalia or oats or upma or Poha / 1 medium size idli / 2 Marie biscuits 1 pulse exchange (30gms) gives 100kcals = 1 medium katori of cooked dal (any) 1 Fruit Exchange (80-100gms) gives 60kcals = 1 medium size apple / orange / pear / guava / banana / pomegranate / 10-12 pieces of 2” cubes of papaya / 5-6 plums of strawberries 1 Vegetable exchange (100gms) gives 25-50kcals = 1 medium katori of cooked vegetable like green leafy (spinach, bathua leaves, mustard leaves) and other vegetables (ladyfinger, beans, cauliflower, cabbage, capsicum, carrots, brinjal, onion) 1 Milk exchange (200ml) gives 130kcals = 1 cup tonned milk / 1 medium glass 1 Meat exchange (75gms) gives 85kcals = 3 small pieces of meat / chicken / fish 1 fat exchange (5gm) gives 45kcals = 1 teaspoon of oil, ghee, butter, nuts 1 medium katori = 150ml 1 cup = 200ml 1 glass = 250ml 1 teaspoon = 50gms 1 tablespoon = 15gms How can I exchange one food from the other to add variety in my meals? For further details contact: ELI Lilly and Company (India) Pvt. Ltd. Plot No. 92, Sector-32, Gurgaon-122001, Haryana | www.lillyindia.co.in HLG /Cycle Feb 2015 /03 You don't know which diet plan is the best for you? Take this 30-sec QUIZ and answer these 5 questions to find the best plan for you.