Model Indian diet plan for a working person

avixorld
avixorld Posts: 1 Member
edited November 2024 in Getting Started
I'm new member here. I'm overweight by 15 + kg and due to my work I can't spend more time on fitness. 15 mins YOGA and 10-15 minutes walking or cycling 4/5 days in a week. I consume rice as a dinner and 3/4 Tawa Rooti as in Lunch with chicken or fish curry. In breakfast usually I take brown bread or Maggi. My daily food also contains 1 cup of green tea in the morning and 1 small cup coffee in the evening. I'm looking for a model diet chart.If someone can help me, I'll be grateful

Replies

  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    edited May 2015
    Unless you have any idea of the nutritional breakdown of your meals, it's hard to make any suggestions. If the curry is homemade, you might have to make recipe entries on here to work out nutritional breakdown of portions. Culturally, and because of locality, your meals and foods would likely be different to mine.... Tawa rooti is foreign to me (presuming a bread?) and I'm not sure what you mean by "Maggi".

    Your meal plan needs to be made up of options available to you, based on your food choices (things you like, not what a stranger recommends!) and nutritional needs. From the sounds of it, you need more vegetables!
  • Mellyajc
    Mellyajc Posts: 142 Member
    Sounds like a lot of carbs..see if you can reduce and balance it with more protein and vegetables. Dal or kitchari instead of rice or bread/Maggi?
  • CockneyLady2014
    CockneyLady2014 Posts: 199 Member
    I agree with all the other comments. Diet needs to be balanced as regards to the food groups. Protein is very important as it helps to repair damaged cells and builds muscle which then burn calories. Have to agree your diet sounds carb heavy but then I don't know what most of it is. You can get carbs from vegetables and would these be an option to replace the starchy carbs - like rice. However I am a member - the same as you - and a little knowledge can be a dangerous thing when you are passing on advice to people you do not know.
  • GreenIceFloes
    GreenIceFloes Posts: 1,491 Member
    Break down your meals into its ingredients and input them separately (you can use the recipe option on MFP) so that you know how many calories you are eating and where you stand w.r.t hitting your macro/micro targets. Modify your diet accordingly.
  • GreenIceFloes
    GreenIceFloes Posts: 1,491 Member
    edited May 2015
    Tawa rooti is foreign to me (presuming a bread?) and I'm not sure what you mean by "Maggi"
    Yes, tawa roti is a type of whole wheat bread. And Maggi is a brand of packaged noodles; not terribly nutritious.
  • axesesh
    axesesh Posts: 51 Member
    OK. Here are some tips.
    1. Please get rid of Maggi - it is extremely unhealthy for you with a ton of stuff that you can't pronounce. Check the ingredients. Maybe eat it once every 3 months.
    2. You could allocate your meals roughly like this.
    Breakfast: 1 egg, 1 slice of bread (not 2), 1 fruit (apple/pear/orange, etc.), green tea

    Lunch: 1.5 cups Chicken/fish curry, 1.5 cup veggies (raw or dry subzi), 0.5 cup rice and 0.5 cup curd

    Dinner: 1.5 cups Chicken/fish curry, 1.5 cup veggies, 0.5 tawa roti and 0.5 cup curd

    The changes I made are to add veggies and fruit to your meals and yogurt (for probiotics). There are some problems with my recommendations - I don't know anything about your calorie requirements. Use your age, height, weight etc. and find out how many calories you need (either here on MFP goals or on Google). Then, enter what you eat in MFP and see how many calories you are eating vs. what you need to eat and try to adjust the amounts. But no matter what you do, increase veggies or add a fruit and not the rice or roti. Don't eat too many carbs. That will help. Good luck.
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