7-Day South Indian Vegetarian/ Non-Vegetarian Meal Plan (1500 Calories)
Here’s the 7-day South Indian meal plan presented in a table format, keeping each day’s intake around 1500 calories.
| Day | Meal | Food Item | Calories |
|---|---|---|---|
| Day 1 | Breakfast | 2 Idlis, 1 tsp coconut chutney, 1 cup sambar | 300 |
| Snack | 1 cup buttermilk | 100 | |
| Lunch | 1 cup brown rice, mixed veg kootu, rasam, curd | 400 | |
| Snack | 1 boiled egg | 100 | |
| Dinner | 2 Ragi dosas, tomato chutney, veg soup | 400 | |
| Bedtime | 1 glass turmeric milk | 100 | |
| Day 2 | Breakfast | 1 cup upma, 1 cup sambar | 300 |
| Snack | 1 banana | 100 | |
| Lunch | 1 cup quinoa pulao, 1 cup curd | 400 | |
| Snack | 1 cup roasted chana | 100 | |
| Dinner | 2 millet rotis, spinach dal, salad | 400 | |
| Bedtime | 1 cup low-fat yogurt | 100 | |
| Day 3 | Breakfast | 1 bowl pongal with ghee, coconut chutney | 300 |
| Snack | 1 small apple | 100 | |
| Lunch | Sambar rice, beetroot poriyal, curd | 400 | |
| Snack | 1 cup masala buttermilk | 100 | |
| Dinner | 2 oats dosas, tomato onion chutney, veg stew | 400 | |
| Bedtime | 1 cup warm jeera water | 100 | |
| Day 4 | Breakfast | Veg rava kichadi, chutney | 300 |
| Snack | Roasted peanuts | 100 | |
| Lunch | 2 chapatis, dal fry, brinjal curry, salad | 400 | |
| Snack | Fruit salad | 100 | |
| Dinner | 2 adai with avial, rasam | 400 | |
| Bedtime | 1 glass buttermilk | 100 | |
| Day 5 | Breakfast | Pesarattu, ginger chutney, boiled egg | 300 |
| Snack | Fresh orange juice | 100 | |
| Lunch | Lemon rice with peanuts, cucumber raita | 400 | |
| Snack | Sundal (chickpeas) | 100 | |
| Dinner | 2 phulkas, mixed veg curry, moong dal soup | 400 | |
| Bedtime | 1 cup low-fat milk | 100 | |
| Day 6 | Breakfast | 2 appams, veg stew | 300 |
| Snack | Pomegranate seeds | 100 | |
| Lunch | Curd rice, carrot salad, sambar | 400 | |
| Snack | Roasted sweet potato | 100 | |
| Dinner | Millet khichdi, rasam | 400 | |
| Bedtime | Mint tea | 100 | |
| Day 7 | Breakfast | Poha with vegetables and peanuts, boiled egg | 300 |
| Snack | Papaya | 100 | |
| Lunch | Veg biryani (brown rice), raita, veg salad | 400 | |
| Snack | Sprout salad | 100 | |
| Dinner | 2 bajra rotis, dal tadka, lauki sabzi | 400 | |
| Bedtime | Warm milk with nutmeg | 100 |
Here’s the 7-day South Indian meal plan presented in a table format, keeping each day’s intake around 1500 calories.
| Day | Meal | Food Item | Calories |
|---|---|---|---|
| Day 1 | Breakfast | 2 Idlis, 1 tsp coconut chutney, 1 cup sambar | 300 |
| Snack | 1 cup buttermilk | 100 | |
| Lunch | 1 cup brown rice, mixed veg kootu, rasam, curd | 400 | |
| Snack | 1 boiled egg | 100 | |
| Dinner | 2 Ragi dosas, tomato chutney, veg soup | 400 | |
| Bedtime | 1 glass turmeric milk | 100 | |
| Day 2 | Breakfast | 1 cup upma, 1 cup sambar | 300 |
| Snack | 1 banana | 100 | |
| Lunch | 1 cup quinoa pulao, 1 cup curd | 400 | |
| Snack | 1 cup roasted chana | 100 | |
| Dinner | 2 millet rotis, spinach dal, salad | 400 | |
| Bedtime | 1 cup low-fat yogurt | 100 | |
| Day 3 | Breakfast | 1 bowl pongal with ghee, coconut chutney | 300 |
| Snack | 1 small apple | 100 | |
| Lunch | Sambar rice, beetroot poriyal, curd | 400 | |
| Snack | 1 cup masala buttermilk | 100 | |
| Dinner | 2 oats dosas, tomato onion chutney, veg stew | 400 | |
| Bedtime | 1 cup warm jeera water | 100 | |
| Day 4 | Breakfast | Veg rava kichadi, chutney | 300 |
| Snack | Roasted peanuts | 100 | |
| Lunch | 2 chapatis, dal fry, brinjal curry, salad | 400 | |
| Snack | Fruit salad | 100 | |
| Dinner | 2 adai with avial, rasam | 400 | |
| Bedtime | 1 glass buttermilk | 100 | |
| Day 5 | Breakfast | Pesarattu, ginger chutney, boiled egg | 300 |
| Snack | Fresh orange juice | 100 | |
| Lunch | Lemon rice with peanuts, cucumber raita | 400 | |
| Snack | Sundal (chickpeas) | 100 | |
| Dinner | 2 phulkas, mixed veg curry, moong dal soup | 400 | |
| Bedtime | 1 cup low-fat milk | 100 | |
| Day 6 | Breakfast | 2 appams, veg stew | 300 |
| Snack | Pomegranate seeds | 100 | |
| Lunch | Curd rice, carrot salad, sambar | 400 | |
| Snack | Roasted sweet potato | 100 | |
| Dinner | Millet khichdi, rasam | 400 | |
| Bedtime | Mint tea | 100 | |
| Day 7 | Breakfast | Poha with vegetables and peanuts, boiled egg | 300 |
| Snack | Papaya | 100 | |
| Lunch | Veg biryani (brown rice), raita, veg salad | 400 | |
| Snack | Sprout salad | 100 | |
| Dinner | 2 bajra rotis, dal tadka, lauki sabzi | 400 | |
| Bedtime | Warm milk with nutmeg | 100 |
Tips:
- Hydration: Drink at least 8 cups of water daily.
- Portion Control: Measure portions to stay within the calorie limit.
- Cooking Methods: Use minimal oil (preferably coconut or groundnut) and opt for steaming, boiling, or grilling instead of frying.
- Exercise: Incorporate 30 minutes of physical activity daily.
