Standard Diet Plan (Non-Veg) for Male 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.)

• Stuffed Roti (vegetable/dal) (2 medium) + Raita (1 bowl)
• Vegetable Omelette (2)+ Bread (3)
• Bread (3 slice) + boiled egg white ( 2)
• Vegetable Poha (2 bowl) + skimmed milk (1 glass)
• Dalia with veggies (2 bowl) + skimmed milk (1 glass)

Early Morning (1100Hrs.)

• Fruit (seasonal):  150– 200grsm

Lunch (1300 – 1400Hrs.)

• Roti (4) + Vegetable (1 bowl) + Chicken/Fish (2-3 pcs) + Rice (1.5 bowl) + Curd (1 bowl) + Salad (1 quarter plate)

Evening (1600 – 1700Hrs.)

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

• Omelette with vegetables (2)
• Chicken Sausage (3 – 4 pcs)
• Scrambled egg/ Boiled egg/ Poached egg (2 No.)
• Chicken Salad (1 quarter plate)

Dinner (1930 – 2030Hrs.)

Roti (2) / Rice (2 bowl) + Vegetable (1 bowl) + Grilled or Roasted Chicken/Fish (2-3 pcs) + 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.