Non-Veg Sample menu for adult (2200 calories)

With the second wave of COVID-19 virus lashing onto the country, there are many things to take care of seriously. From sanitation to maintaining distance to a daily diet, we are compelled to follow the basic guidelines for our own health and safety. To make the process easier, the doctors and dieticians from the Danphe Care team have come up with a very simple daily balanced diet plan focusing more on protein intake. As per the research, diet also plays a vital role in order to shield up from the virus. It is believed, to take turmeric mixed in water as it does contain many medicinal nutrients. Based on protecting against the virus, the diet plan includes all the necessary food that is also easily available, affordable, and simple.   

The following list is prepared by the doctors/dieticians from Danphe Care that focuses on high protein intake and is very convenient to follow: 

Non-Veg Sample menu for an adult total intake of 2200 calories with 78-gram protein  

Early morning 

It is suggested to take lukewarm water in the early morning on an empty stomach. A cup of Tulsi tea without sugar alongside overnight soaked almond (5-7 pieces) and a walnut. 

Breakfast 8: 00 am 

For breakfast, the best combination is to take a cup of low-fat milk (200 ml), 2 boiled eggs with 2 pieces of multigrain roti/bread. 

Lunch 11: 00 am 

For a non-veg lunch diet, 1 and ½ cup of rice with ½ cup of Daal(lentil/mung/chana), 1 cup of mixed vegetables, 3-4 pieces of chicken meat, 1 cup of low-fat yogurt, alongside a salad.  

Snacks 1:00pm 

1 piece of any seasonal fruit, 1 slice of cheese, and a cup of green/herbal tea. 

Tiffin 3:00 pm 

For the afternoon tiffin, 2 fistfuls of beaten rice or 2 pieces of multigrain roti/bread, ½ cup of sprouted beans or low-fat yogurt, and 3-4 pieces of chicken. 

Dinner 7:00 pm 

For dinner, 1 and ½ a cup of rice or 3 pieces of roti, ½ cup of Daal(lentil/mung/chana) with 1 cup of mixed vegetables. 

9:00 pm 

It is very beneficial to take 1 cup of low-fat milk with 1 teaspoon of turmeric powder. 

 

Note: 

1 cup = 200 ml  

Cooking oil 20 ml /day  

If you are getting hungry you can eat salad (cucumber, carrot, radish), lemon water, coconut water, green tea, black tea without sugar, turmeric tea, fresh vegetable soup, buttermilk as per your wish. But limit the lemon water, turmeric water, and green tea (not more than two cups). 

 

Disclaimer:

This diet doesn’t cover co-morbidities like Diabetes, Hypertension, Kidney Diseases, etc. If you have any of the comorbidities, please contact the dietitian individually. 

 

Prepared by:  

Dietitian Sunita Dhungana & Dr. Prabhat Adhikari, MD Danphe Care (phone: +977 9802314739)