Indian Meal Plan for a Vegetarian Teenager

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Meal Plan for a Vegetarian
Breakfast
Food Item
Calories per Unit
No. of Units
Net Calorie Intake
Oatmeal
150/Bowl
1
150
Bread
60/Slice
2
120
Toned Milk
85/Glass
1
85
Butter
95/Spoon
1
95
Almonds
7/Almond
5
35

Morning Snack Fruit Break
Food Item
Calories per Unit
No. of Units
Net Calorie Intake
Big Apple/Banana
95/Piece
1
95
Mixed Fruit Juice
150/Glass
1/2
75

Lunch
Food Item
Calories per Unit
No. of Units
Net Calorie Intake
Roti(Wheat)
90/Piece
2
180
Rice
200/Cup
1
200
Dal(Lentils)
110/Cup
1
110
Vegetable(Cauliflower)
50/Cup
1/2
25
Lassi/Curd
90/Cup
1
90
Salad
45/Serving
1
45
Sweet Dish(Kheer)
250/Cup
1/2
125

Evening Snacks
Food Item
Calorie per Unit
No. of Units
Net Calorie Intake
Sandwich with Cheese
215/Piece
1
215
Coffee
160/Cup
1
160

Dinner
Food Item
Calorie per Unit
No. of Units
Net Calorie Intake
Roti(Wheat)
90/Piece
4
360
Dal(Pulses, Beans)
140/Cup
1/2
70
Cooked Vegetable
150/Cup
1
150
Salad
45/Serving
1
45
Gud/Jaggery
40/10gm
1
40


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