Here’s a full 7-day diet plan for individuals aged 11-15 in South India:
Day 1:
- Breakfast:
- Idli (steamed rice cakes) with sambar (lentil soup) and coconut chutney.
- A banana or any seasonal fruit.
- Lunch:
- Brown rice with vegetable curry (like mixed vegetable curry or spinach curry).
- A portion of lentils (dal).
- A small serving of yogurt.
- Snack:
- Sprouts salad with a dash of lemon juice and salt.
- Dinner:
- Chapati (Indian flatbread) with a side of paneer (cottage cheese) curry and a vegetable salad.
Day 2:
- Breakfast:
- Upma (savory semolina porridge) with a side of coconut chutney.
- A glass of freshly squeezed orange juice.
- Lunch:
- Lemon rice with a side of cucumber raita.
- A portion of chickpea curry (chana masala).
- A small serving of fruit (like apple or orange slices).
- Snack:
- Poha (flattened rice) with peanuts and vegetables.
- Dinner:
- Dosa (fermented rice and lentil pancake) with tomato chutney and a side of vegetable curry.
Day 3:
- Breakfast:
- Whole grain dosa with sambar and coconut chutney.
- A banana or any seasonal fruit.
- Lunch:
- Roti (Indian bread) with a side of chicken or tofu curry and a mixed vegetable salad.
- A small serving of yogurt.
- Snack:
- Almonds and walnuts.
- Dinner:
- Vegetable biryani with cucumber raita.
Day 4:
- Breakfast:
- Rava dosa with coconut chutney.
- A glass of milk or a milk-based drink.
- Lunch:
- Rice with sambar and a side of beetroot curry.
- A portion of lentils (dal).
- A small serving of yogurt.
- Snack:
- Fruit salad with a sprinkle of chaat masala.
- Dinner:
- Chapati with a side of egg curry and a mixed vegetable salad.
Day 5:
- Breakfast:
- Ven Pongal (savory rice and lentil porridge) with coconut chutney.
- A banana or any seasonal fruit.
- Lunch:
- Rice with rasam (spicy tamarind soup) and a side of potato curry.
- A small serving of yogurt.
- Snack:
- Sprouts chaat with lemon juice and spices.
- Dinner:
- Ragi (finger millet) dosa with tomato chutney and a side of vegetable curry.
Day 6:
- Breakfast:
- Appam (fermented rice pancakes) with vegetable stew.
- A glass of freshly squeezed orange juice.
- Lunch:
- Rice with fish curry and a side of mixed vegetable stir-fry.
- A small serving of yogurt.
- Snack:
- Nuts and seeds mix.
- Dinner:
- Chapati with a side of mushroom masala and a cucumber-tomato salad.
Day 7:
- Breakfast:
- Vegetable uttapam with coconut chutney.
- A banana or any seasonal fruit.
- Lunch:
- Rice with sambar and a side of bhindi (okra) curry.
- A small serving of yogurt.
- Snack:
- Rice cakes with peanut butter.
- Dinner:
- Vegetable pulao with raita.
Feel free to adjust the portions and ingredients based on individual preferences and dietary needs. It’s essential to have a balanced diet that includes a variety of foods to meet nutritional requirements.
