Calorie Level: 1400

Upma

Meal Items Upma Ingredients 50 g rawa 100 g carrots/peas/othervegetables Directions

Uttapam

Meal Items Uttapam Ingredients 40g rice, 25 g urad dal for batter, finely chopped onion, capsicum, tomato, green chilies as you like Directions

Veg Frankie

Meal Items Veg Frankie 1/2 cup curds Ingredients 1/2 cup curds for Veg Frankie (Makes one- can multiply and make roti and stuffing for several Frankie for week) 25 g paneer 25 grams flour for roti (or, use a ready-made small roti or tortilla) 50 g tomato 50 g onion 1 tsp oil (within daily …

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Vegetable Dalia (cracked wheat)

Meal Items Vegetable Dalia (cracked wheat) Ingredients 60g Dalia 25g Green beans 25g Carrots 25g Onion 2 Green Chilli 1/2 tsp Oil (from daily quota) Directions 1. Saute the veggies in 1/2 tsp oil and mustard seeds. 2. Add washed dalia, saute until everything is well cooked and tender. 3. Add water until desired consistency. …

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Spicy Lentil Soup

Meal Items Spicy Lentil Soup Ingredients (makes 1 portion, can be multiplied and made in batches for several days) 60 g dry brown lentils 2/3 of 14 oz can diced tomatoes 1/2 medium yellow or white onion, chopped 1 carrot, peeled and chopped 2 garlic cloves, pressed or minced 1 teaspoon ground cumin 1/2 teaspoon …

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Sprouted Moong Salad

Meal Items Sprouted Moong Salad Ingredients 50g moong beans, sprouted 50g tomato 50g onion 50g capsicum 50g boiled potato Optional: green chili, chaat masala, red chili powder Directions Mix ingredients Add Salt, Splenda (or another zero-calorie sweetener) and lime juice to taste.

Thai Soybean Stirfry

Meal Items Thai Soybean Stirfry with rice and vegetables Ingredients 30 g rice 100 g vegetables Ingredients for Thai Soybean Stirfry 30 g soy beans 1/8th cup chopped onions 1/4 tsp chopped garlic 1/4 tsp chopped green chillies 1 teaspoon tomato sauce 1/2 Tbsp coriander chopped 1/2 Tbsp soya sauce 1/2 tsp Thai red curry …

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Tuna with Crackers

Meal Items Tuna with Crackers Ingredients 50g canned light tuna with lemon, salt, pepper other spices/green chili if you like. 5 crackers. Directions

Roasted Channa

Meal Items Roasted Channa Ingredients 40g of Roasted Channa, spiced as you like. Directions