Menu Diet Chart Non Glycemic Indian Family Diet Chart
Multigrain Atta Details - 10 kg
Lower Wheat (Current)
| Quantity | Item (Hindi) | Item (English) | Total Price (₹) | Kg Rate (₹/kg) |
|---|---|---|---|---|
| 1.5 kg | चना | Chana (Chickpeas) | 180 | 120 |
| 1.5 kg | जौ | Jau (Barley) | 90 | 60 |
| 1.5 kg | रागी | Ragi (Finger Millet) | 180 | 120 |
| 1 kg | ज्वार | Jowar (Sorghum) | 60 | 60 |
| 500 g | बाजरा | Bajra (Pearl Millet) | 30 | 60 |
| 500 g | मक्का | Makka (Maize / Corn) | 30 | 60 |
| 1 kg | सोया | Soya (Soybean) | 140 | 140 |
| 2.5 kg | गेहूं | Gehu (Wheat) | 135 | 54 |
| 10 kg | कुल योग | Sum of Ingredients | 845 |
- Sat, 18 Jul 2026 - Rs. 845
- 14 May 2026 - Rs. 790
- 14 Feb 2026 - Rs. 650
- 14 Dec 2025 - Rs. 715
- आटे में मिला दीजिये ये चीज़ें, बुढ़ापे तक कभी बीमार नहीं पड़ेंगे
Indian Family Diet Chart - Vegetarian
Here is my current weekly meal schedule:
| Day | Breakfast (Carb + Protein Focus) | Lunch (Daal + Dry Sabzi + MultiGrain Roti) | Salad | Evening Snack | Dinner (Gravy Sabzi + MultiGrain Roti) |
|---|---|---|---|---|---|
| 1 - Mon | Ragi Uttapam + Imli + Thick Peanut Chutney | Dal Palak + Pumpkin | Sprouted Moong Onion Tomato | Boiled Chana & Veggie Salad | White Sauce Whole Wheat Pasta with Soya Granules + a lot of veggies |
| 1 - Tues | Moong daal chilla + Imli + Thick Peanut Chutney | Daal Makhni + Pyaaz tomato sabzi | Cucumber | Watermelon & Apple slices + Roasted Chana | Palak Paneer |
| 1 - Wed | Veg Suji / Oats Upma with peanuts & veggies + dahi | Rajma + Mix Veg Raita | Kachumber (Cucumber, tomato, onion) | Fresh Mango & Papaya + Buttermilk with Seeds Mix | Drumsticks (moringa) |
| 1 - Thurs | Veg poha with peanuts & veggies + dahi | Daal Palak + Barbatti / Beans aloo | Peanut | Bananas & Grapes | Mushroom do pyaaza |
| 1 - Fri | Chana daal dhokla + Peanut Chutney | Raungi (Lobia) + Torai | Carrot & Radish | Muskmelon (Kharbuja) & Pomegranate + Soya Nuts | MultiGrain Aata Aalo Samosa + Paneer Tikka side |
| 1 - Sat | Stuffed Paratha (broccoli/gobhi) | Dal + Mix Veg | Mixed Green Leaves Salad | Litchi & Apple + Sprouts Chaat | Pau bhaji (aata/whole wheat pau) with Soya Granules mixed in |
| 1 - Sun | Idle Sambhar + Thick Peanut Chutney | Sambhar + Bhindi | Beetroot & Corn Salad | Papaya & Bananas + Roasted Chana | Soyabean aloo gravy |
| 2 - Mon | Whole Wheat Macroni with Paneer Cubes + dahi | Mix Veg Kadhi | Sprouted Moong Onion Tomato | Watermelon & Apple slices + Buttermilk with Seeds Mix | Lauki kofta / Kela kofta (besan + Soya Granules) |
| 2 - Tues | Mix Veg Sandwich (Aata Bread) | Yellow Daal + Green Onion | Cucumber | Muskmelon & Grapes + Soya Nuts | Shahi Paneer |
| 2 - Wed | Stuffed paratha + dahi | Daal Palak + Vegetable | Kachumber Salad | Fresh Mango & Litchi + Sprouts Chaat | Baingan Barta mixed with Paneer Bhurji |
| 2 - Thurs | Besan Paneer Chila + Imli + Peanut Chutney | Mix Daal + Lauki | Cucumber Stick & Lemon Salad | Watermelon & Pomegranate + Roasted Chana | Paneer bhurji + Pyaaz Tomato |
| 2 - Fri | veg/foxtail/oats poha + dahi | Mix Daal + Patta gobhi | Corn Salad | Papaya & Guava + Buttermilk with Seeds Mix | White Matar + aata/whole wheat Kulcha + Paneer Tikka side |
| 2 - Sat | Stuffed paratha + dahi | Raungi + Barbatti aloo | Radish & Lemon Salad | Bananas & Apple + Soya Nuts | HomeMade Pani Puri Party with white matar, aloo & boiled chana filling |
| 2 - Sun | Kala Chana + Paratha + Dahi | Mix Daal + Torai | Cabbage & Carrot Slaw / Lettuce salad | Fresh Mango & Jamun + Sprouts Chaat | Ragi Dosa + Thick Peanut Chutney |
Multivitamins Daily
- Tata 1mg - 7X Strength Omega 3 | 2700 mg fish oil with vitamin E for heart & brain Health - 60 capsules - 1 capsule per day after breakfast - Rs. 740 - 17 Apr 2026
- Alternative - TATA 1mg Triple Strength Omega 3 Fish Oil Capsules 1250mg | 560mg EPA & 400mg DHA - High Strength Omega 3 | For muscle recovery, heart & joints | Pack of 90 (dosage - 1 per day after breakfast) - Rs. 880 - Sat, 13 Jun 2026
- Tata 1mg - Calcium and Vitamin D3 tablets with Zinc, Magnesium & Alfalfa | Citrate Malate Form - 120 tablets - (dosage - 1 capsule per day after dinner) - Rs. 472.15 - 17 Apr 2026
- Alternative - Tata 1mg Vitamin D3 + K2 (MK-7) | Supports Stronger Bones, Immunity & Calcium Absorption | 600 IU Vitamin D3 + 55 mcg K2 | Lichen Sourced, 100% Veg (120 Tablets) - 440 - Sat, 13 Jun 2026
Seasonal / Alternatives
- Lal bhaji (Red spinach / Red Amaranth) / Methi / Hara Pyaaz / Patta Gobhi
- Sarso Saag + Makee ki roti
- Oats idli + Sambhar / khichdi / pulav
- sabudana bada / Matar paneer / gajar matar / kela kofta / Shimla mirch aloo / Gobhi Aloo
- Paratha - Brocoli / Mooli / Gobhi / Paneer
- Puri sabzi (aloo tomato) / chole bhature / maggi / sambhar vada / Momos / Appe / Litti chokha / Pulao / Toast + Peanut Butter
- Karela / Kundru / Kamal Kakdi / parwal / tinda / Zucchini / Baby corn / Fresh Yam (Suran / Jimikand / Elephant Foot Yam) / Arbi / Kathal / Asparagus / Semi (Sem / Cluster Beans)
- parboiled quinoa or foxtail millet
- Tofu
- Air fryer - Cutlet, Bhindi fry, Samosa, Potato pops, Chicken tikka, Paneer tikka, French frys
- Non Veg - Fish, Chicken
TODO
- Move from Poha to Oats/foxtail (Red/Brown poha)
- Upma
- A spoon of soya granules or roasted chana powder stirred into the dal while cooking
IMP Pointers
- diet-nutritional-analysis
- Start taking juice with lunch
- Put lemon in lunch/dinner specially with palak, moringa, daal makhani
- Add Nimbu/Lemon to cold/warm food (not hot) before eating specially in iron reach food
- semolina is still a refined wheat product. It digests very quickly, provides minimal fiber, and causes rapid spikes in blood sugar.
- no tea, no coffee anytime - only water
- Pizza (Only when cook on leave or once a month, max veggies)
- Protein - budget-vegetarian-high-protein-diet
Portions
- Roti - 2 multigrain
- Dal portions - 1.5 katori (Thick dal, not watery)
- Vegetables - 1 katori
Daily Accompaniments
- For Lunch: Serve alongside your choice of Achaar, Papad, and Chutney.
- Balance Tips: The breakfasts pair complex carbs (oats, dalia, quinoa, paratha) with protein sources (paneer, sprouts, kala chana, moong/besan batter). Lunches provide comprehensive plant protein via lentils/beans combined with wheat and rice. Dinners are kept lighter on the digestive system by eliminating dry vegetables and lentils, focusing strictly on a vegetable or paneer-based gravy with roti.
- Milk at night with dry fruits - Almond + Cashew + Walnut + Pista (~11g protein, done daily)
- Evening Snack: every day pairs fruit with a rotating protein item - Roasted Chana / Soya Nuts / Sprouts Chaat / Buttermilk with Seeds Mix (flax seeds powder, pumpkin seeds, watermelon seeds, sunflower seeds, chia seeds, sesame seeds) - see weekly table above
- Dinner: low-protein gravies (pasta, samosa, pau bhaji, kofta, bharta, kulcha, pani puri) now carry soya granules or a paneer add-in - see weekly table above
Lemon
Palak, Moringa, and Daal Makhani - IMP to put lemon for iron absorbancy
There is one crucial rule for preparation: Vitamin C is extremely sensitive to heat . You should never squeeze lemon juice into a dish while it is still cooking on the stove or when it is steaming hot, as this will destroy the vitamin. Always squeeze it over your food right before eating, once the meal has cooled slightly.
While this is a great dietary practice, there are a couple of potential side effects to be mindful of with daily lemon consumption:
- Tooth Enamel Erosion: Lemon juice is highly acidic, possessing a pH between 2.0 and 3.0, which is below the critical threshold where tooth enamel begins to demineralize. Over time, frequent exposure to this acid can wear down your enamel, leading to tooth sensitivity and yellowing. To protect your teeth, rinse your mouth with plain water immediately after finishing your meal to neutralize the acid. Furthermore, wait at least 30 minutes before brushing your teeth; brushing immediately while the enamel is softened by the acid can cause physical damage.
- Acid Reflux (GERD) Triggers: For some individuals, citrus can irritate the esophageal lining and trigger or worsen heartburn and acid reflux. If you experience a burning sensation in your chest, particularly when lying down to sleep after dinner, you may need to moderate how much lemon you add to your evening meals.
Salads (Transplants safe)
The "Steamed Crunch" Salad
Ingredients: Carrots, green beans, and beetroot.
Method: Cut them into thick sticks or cubes. Steam them in a steamer basket or boil them for just 4-5 minutes so they are cooked through but still have a firm crunch.
The Dressing: Toss them in a bowl while still warm and squeeze half a fresh lemon over them. (Remember: this Lemon + Beetroot combination is fantastic for your 9.9 g/dL anemia!). Sprinkle with roasted cumin powder and black pepper.
Sautéed Capsicum & Tomato Medley
Ingredients: Green/red capsicum, tomatoes, and onions.
Method: Heat half a teaspoon of healthy oil in a pan. Toss the chopped veggies in and sauté them on high heat for 3-4 minutes. They will soften slightly and release their flavors but won't turn into a mushy sabzi.
The Crunch: Toss in a few of your home-roasted, unsalted pumpkin seeds or sunflower seeds right before eating for that salad-like crunch.
Boiled Protein Chaat
Ingredients: Sprouted moong or kala chana (MUST be fully boiled), cooked onions, and cooked tomatoes.
Method: Boil the sprouts/chana until completely soft. Sauté the onions and tomatoes in a pan until cooked. Mix them together.
The Flavor: Add lemon juice, a pinch of amchur (mango powder), and black pepper.