Calorie Level: 2800

Upma

Meal Items Upma with 1 cup of curds Ingredients 75 g rawa 100 g carrots/peas/othervegetables Directions

Uttapam

Meal Items Uttapam Ingredients 65g rice, 50 g urad dal for batter, finely chopped onion, capsicum, tomato, green chilies as you like Directions

Veg Frankie

Meal Items Veg Frankie with 1/2 cup curds and 1 fruit Ingredients 1/2 cup curds 1 fruit 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 …

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Vegetable Dalia (cracked wheat)

Meal Items Vegetable Dalia (cracked wheat) Ingredients 180g Dalia 50g Green beans 50g Carrots 50g Onion 2 Green Chilli 1 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 1 fruit 2 small bread rolls 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 …

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Sprouted Moong Salad

Meal Items Sprouted Moong Salad with 1/2 cup Yogurt Ingredients 1/2 cup curds Moong Salad : 100g moong beans, sprouted 50g tomato 50g onion 50g capsicum 50g boiled potato Optional: green chili, chaat masala, red chili powder Directions Mix all ingredients in a bowl. Add Salt, Splenda (or another zero-calorie sweetener) and lime juice to …

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Thai Soybean Stirfry

Meal Items Thai Soybean Stirfry with rice and vegetables and 1/2 cup of curds Ingredients 100 g rice 200 g vegetables 1/2 cup of curds Ingredients for Thai Soybean Stirfry 40 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 …

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Tuna with Crackers

Meal Items Tuna with Crackers Ingredients 100g Canned light tuna with lemon, salt, pepper other spices/green chili if you like. 8 crackers. Directions

Roasted Channa

Meal Items Roasted Channa Ingredients 60g of Roasted Channa, spiced as you like. Directions