Vegetarian Sample menu for adult (2200 calories)

With the previous Diet plan for a non-veg diet sample menu, requests for a vegetarian diet plan were also put forward. The best source of protein is for sure from different kinds of vegetables. 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 to shield up the virus. 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: 

VEGETARIAN 

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. This is followed by 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), ½ cup of Sprouted chana, or roasted chana with 2 pieces of multigrain roti/bread or oatmeal 2 tablespoons. 

Lunch 11: 00 am 

For a vegetarian lunch diet, 1 and ½ cup of rice with 1 cup of Daal(lentil/mung/chana), ½ cup of mixed vegetables, 7-8 small cubes of Paneer or Tofu, 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 soup or 1 cup of low-fat yogurt,  

Or, 

Smoothie 

(200 ml yogurt and 1 fist chopped almond and raisin and 1 handful mixed chopped fruits), Chana Satu: 2 tablespoons. 

Dinner 7:00 pm 

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

9:00 pm 

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

Note: 

Vegetables with the most protein include broccoli, spinach, asparagus, potatoes, sweet potatoes.  

Fruit with most protein: guava, avocado, kiwi, jackfruit, apricot, grapefruit, banana, oranges, cherries. 

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)