A Balanced Vegetarian Diet Chart to Stay Fit

Hi ladies,

We can never stay fit by just exercising and not eating right, or by eating right and not doing any physical activity at all. To stay fit and healthy, we must be physically active as well as eat right. In today’s post, I am listing down a vegetarian, 1 week diet chart that will do great for your body.

Important Points:

• You can mix and match the food choices as they all are filled with various nutrients to keep us filled, fit and healthy
• You need to drink at least 8-10 glasses of water a day
• The portion of the food should be small and you can break them down in 6-7 small meals a day
• Your salad should have seasonal fruits and vegetables, with no dressing

• Add soy powder or ½ cup moong dal to wheat flour while making dough to reduce your carb intake
• You can incorporate brisk walking, jumping jacks or such exercises to increase the effectiveness
• Try to eat food in original form; e.g. consume whole fruit instead of fruit juice
• Have your coffee or tea with minimal milk and sugar
• Avoid any food from outside; prepare your own meals, they will be healthier

Day 1

Early Morning:
• 1 glass of warm water with honey

Breakfast:
• Oatmeal bowl with skimmed milk and fruit slices of your choice
Or
• 2 Idlis with sambhar

Lunch:
• 1 cup cooked rice with a bowl of dal and salad
Or
• 2 chapattis with 1 small bowl of mixed vegetables and salad

Evening Snack:
• Steamed corn with tea or coffee

Dinner:
• 2 bran chapattis with 1 small bowl of mix vegetables
Or
• Brown rice with dal, yogurt and a bowl of salad

Day 2

Early Morning:
• Green tea without sugar

Breakfast:
• Besan chilla
Or
• 1 bowl of poha with a glass of skimmed milk

Lunch:
• A small bowl of salad with 2 bran chapattis and 1 bowl of dal
Or
• A bowl of khichdi with frozen yogurt and berries

Evening Snack:
• Sprouts salad

Dinner:
• 1 bowl of soya curry with 2 chapattis
Or
• Vegetable rice with bean sprouts salad

Day 3

Early Morning:
• 1 glass of coconut water

Breakfast:
• 1 bowl of low fat milk with whole grain cereals
Or
• Poha with onions and tomato

Lunch:
• 1 bowl of vegetable khichdi with lettuce salad
Or
• 2 chapatis with palak paneer and yogurt

Evening Snack:
• Fruits salad

Dinner:
• 1 chapati with a bowl of dal and vegetable curry and salad
Or
• Brown vegetable rice with dal, yogurt and a bowl of salad

Day 4

Early Morning:
• 1 glass of warm water with honey

Breakfast:
• Vegetable oats idli with green chutney
Or
• Upma with skimmed milk or juice

Lunch:
• 2 chapattis with 1 small bowl of mixed vegetables and salad
Or
• Vegetable rice with bean sprouts salad

Evening Snack:
• Murmura chaat

Dinner:
• 1 bowl of soya curry with 2 chapattis
Or
• Brown rice with dal and buttermilk

Day 5

Early Morning:
• Green tea without sugar

Breakfast:
• 1 neer dosa with tomato chutney
Or
• Oatmeal bowl with skimmed milk and fruit slices of your choice

Lunch:
• A small bowl of salad with 2 bran chapatti and 1 bowl of dal
Or
• Uttapam with coconut chutney and fruit yogurt smoothie

Evening Snack:
•Fruit or sprouts salad

Dinner:
• 1 chapati with a bowl of dal and vegetable curry and salad
Or
• Bran chapati with lentils and green vegetable salad

Day 6

Early Morning:
• A glass of lemon water

Breakfast:
• 1 bowl of oatmeal with skimmed milk

Lunch:
• 1 bowl of sambhar with steamed rice
Or
• Corn meal khichdi with a bowl of green salad

Evening Snack:
• Brown bread sandwich with paneer filling

Dinner:
• Brown rice with dal, yogurt and a bowl of salad
Or
• 1 bowl of soya curry with 2 chapattis

Day 7

Early Morning:
• 1 glass of coconut water

Breakfast:
• 1 bowl of poha with a glass of skimmed milk
Or
• Oats dosa with chutney

Lunch:
• A bowl of khichdi with frozen yogurt and berries
Or
• A small bowl of salad with 2 bran chapatti and 1 bowl of dal

Evening Snack:
• 1 cup of milk or tea with 2 biscuits

Dinner:
• 2 chapattis with 1 small bowl of mixed vegetables, salad and yogurt
Or
• Brown rice with dal, yogurt and a bowl of salad

Image Source : 1, 2, 3, 4, 5, 6, 7, 8, 9

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