Standard Diet Plan (Veg) for Males Aged 18 – 30 Years

Early Morning (0600 – 0700Hrs.)

• Tea/Coffee/Green Tea (1 Cup) + Biscuits (2, Marie) + Almonds (3-4) + Walnuts (2)

Breakfast (0800 – 0900Hrs.)

Skimmed Milk: 1 glass along with any one of the following items.

• Oats/wheat flakes (1.5 bowl)
• Dalia with veggies (2 bowl)
• Vegetable Poha (2 bowl)
• Stuffed Roti (vegetable/dal) (2 medium)
• Idli + Sambhar (3 – 4 medium)
• Vegetable Sandwich (2 medium)

Mid-Morning (1100Hrs.)

• Fruit (seasonal):  150 – 200gm

Lunch (1300 – 1400Hrs.)

• Roti (4) + Vegetable (1 bowl) + Dal (1 bowl) + Rice (1.5 bowl) + Curd (1 bowl) + Salad (1 quarter plate)

Evening (1600 – 1700Hrs.)

Lassi / Milkshake: 1 Glass along with any one of the following items.

• Boiled Chana Chat (2 bowl)
• Roasted Peanut (25 – 30gm)
• Sprouts Salad (25gm raw dal)
• Paneer tikka (4 pcs)

Dinner (1930 – 2030Hrs.)

• Roti (2) / Rice (2 bowl) + Vegetable (1 bowl) + Dal (1 bowl) + Salad (1 quarter plate)

Bed Time (2130 – 2200Hrs.)

• Milk (Skimmed):  1 Glass

Measurement

• 1Bowl: 100gm cooked
• 1Cup: 150ml
• 1Glass:  200 ml
• 1Chappati: 30gm flour
• 1Spoon:  5ml/5gm

DISCLAIMER: This plan is created for a healthy adult and is based on standard weight and sedentary work as level of activity. 

In case you have any medical condition, then you have to follow directions as per advice from your treating doctor or physician. DO NOT follow the standard diet plan without doctor advice.