Monday

Herbal water: uluva (fenu greek)

Break fast

Main dish: uppuma –100 gm-209calorie.
Curry: white chick peas-268 calorie-one cup
Fruits: yellow banana-(1-medium-105calorie)
Juice: watermelon -1cup -71 calorie.

Lunch

Main rice: veg pulav -130calorie -in 100gms (basmati rice)
Curry: fried cocount with vegetable curry -theeyal -815 calorie in ½ cup
Chutney: koovalam(bael leaf in our campus tree/ vilwa) coconut chutney -80 calorie [one table spoon]
Salads: yoghurt raita one small bowl -73 calorie.
Fruits: apple – one apple-182gm calories.

Dinner

Main food: appam -one appam- 120 calorie (rice pan cake made with diluted coconut milk)
Curry: mixed vegetable curry -85 calories -100g.m
Salad -steamed indian vegetables -65calorie -100g.m
Fruits: pineapple -48 calorie – 100g.m
Soup: tomato soup -42 calorie -100g.m

Tuesday

Herbal water: chukku water (dry ginger)

Break fast

Main dish: dosha pancake from fermented rice batter-one dosa -100 calorie
Curry: sambar – 100 g.m sambar -114 calorie
Fruits: green banana – jamaican – boiled green banana – 1 – 150 calorie
Juice: indian goosberry juice – 20 ml -120 gm calorie

Lunch

Main rice: white rice -129 calorie – 100gm
Curry: cucumber & tomato curry – one serving -212 calorie
Side dish: beans & ladies finger – 100gm -26 calorie – [beans-100gm-127 calorie]
Chutney: unripe mango coconut chutney – 1gm – 870 calorie
Fruits: watermelon/guava – [ 100gm- 30 calorie] -[ guava -100gm – 68 calorie]

Dinner

Main food: chappathi – one chappathi – 110 calorie
Curry: dhal curry (lentils) – [0.5 cup] – 404 calorie ] [ dhal – 100gm — 118 calorie]
Fruits: pappaya ( 1 cup 141 calories)
Soup: pumpkin soup (70 calories)

Wednesday

Herbal water: jeera water (cumins seeds)

Break fast

Main dish: iddily – one iddily – steamed rice cake 250 calorie
Curry: sambar – 200gm – 109 calorie
Chutney: coconut chutney 1 tablespoon 52 calories
Fruits: banana – 1 medium 105 calorie
Juice: fresh lime – 100 ml – 10 calorie

Lunch

Main rice: basmathi plain rice – 100gm – 120 calorie
Curry: sambar – 100gm – 114 calorie
Chutney: jathikka chutney (nutmeg)- 25 calorie – one table spoon
Salads: beetroot/carrot (with spice additional)- beetroot – 100gm – 43 calorie – [ carrot – 100gm – 60 calorie
Fruits: watermelon – 100gm – 30 calorie

Dinner

Main food: raggi – one cup – 224 calorie
Curry: coconut chutney – two table sppon – 140 calorie
Salads: steamed indian vegetables – 100gm – 65 calorie
Fruits: red banana – 110 calories
Soup: green gram (156 calories)

Thursday

Herbal water: naruneendi / indian sarsaparilla

Break fast

Main dish: puttu (steamed cyclindrical shaped wheat cake) – 100gm – 209 calorie
Curry: red chick peas – one small cup – 100gm
Fruits: banana (ethan pazham) 105 calorie
Juice: indian goosberry – 200ml 120 calorie

Lunch

Main rice: jeera rice -100gm – 129 calore –
Curry: rasam -soup – 1cup – 100 calorie
Chutney: tomato chutney –
Side dish: avial (cooked vegetable salad with coconut) – one serving – 438.1 calorie
Fruits: pappaya – 100gm – 43 calorie

Dinner

Main food: wheat dosa (with ginger ,green chilly for seasoning – one dosa – 107 calorie
Salads: steamed vegetables – 100gm – 65 calorie
Fruits: watermelon – 10gm – 30 calorie
Curry: cauliflower curry (per cup 81 calories)
Soup: mixed vegetable (150 calories per 1 serving)

Friday

Herbal water: karingali / acasia katechu

Break fast

Main dish: ela ada ( wheat pan cake stuffed with jaggery & coconut) – 1- 272 calorie
Fruits: mash melon – ( 0.5 oz– 19 calorie)
Juice: pineapple — (100gm – 50 calorie)

Lunch

Main rice: veg pulao – (100gm – 129 calorie)
Curry: padavalanga curry(snake gourd) with dhal – (one cup – 300gm – 100 calorie)
Side dish: kovakka (ivy gourd)- (100 calorie 1 serving)
Cabbage – (100gm 25 calories)
Fruits: watermelon – (100gm – 30 calorie)

Dinner

Main food: idiyappam (rice steamed noodles) -( 1 ps – 35 calorie)
Curry: mixed vegetable curry – (130 calories 1 serving)
Fruits: banana 1 – medium sized– (105 calorie)
Soup: carrot soup (1 cup – 81 calories)

Saturday

Herbal water:ayamodakam / ajwain

Break fast

Main dish: corn putt -( 1pcs 108 calorie)
Curry: green peas curry – ( 0.75 cup – 210 calorie)
Fruits: apple –( 1pcs – 80 calorie)
Juice: indian gooseberry – (200ml – 120 calorie)

Lunch

Main rice: lemon tumeric rice – (100gm – 129 calorie )
Curry: red lentil -ash gourd -300 grams -150 calorie
Chutney: indian goose berry chutney -( 1 table spoon – 58 calorie)
Side dish: potato & long beans – potato 80 calorie (50 gm -262 calorie)
Fruits: pappaya – (100gms – 43 calorie)

Dinner

Main food: masala dosa(rice pan cake stuffed with potato ,onion turmeric) -( 1 piece – 208 calorie)
Chutney: coconut-pudina -( 52 calorie – 1 table spoon)
Fruits: pineapple – 100gm – (48 calorie)
Salad: steamed vegetables –( 100gm – 65 calorie)
Soup: beetroot (1cup 78 calories)

Sunday

Herbal water: pathimukam/sappan wood

Break fast

Main dish: appam (rice pan cake with mild spice) one piece-( 80 calorie)
Curry: green peas – (100 calories)
Fruits: banana – one – medium sized – (105 calorie)
Juice: mixed fruit- ( 100ml – 420 calorie)

Lunch

Main rice: tomato rice –( 100gm – 50 calorie)
Curry: pumpkin curry –( one serving – 300 calorie)
Chutney: tomato chutney (ginger ,green chilly, small onion) – one table spoon – 52
Fruits: green banana (150 calorie)
Side dish: steamed carrot & beetroot ( 95 calories)

Dinner

Main food: wheat porridge (seasoned with ghee & vegetables)- 1 cup 50 calories
Side dish: green gram ( 105 calories)
Salads: steamed vegetables (100 gm 65 calories)

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