QUARANTINE MEAL PLAN
IMPORTANCE OF QUARANTINE MEAL PLAN:
- Add vitamin C & zinc in your diet
- (High vitamin C foods are guava, lemon, Oranges, fresh vegetables)
- Take fresh fruits daily
- Fresh vegetables
- Milk & yogurt
- Add fresh salad in your diet
- Fresh fruits juices
- Don’t smoke.
- Eat a diet high in fruits and vegetables.
- Exercise regularly.
- Maintain a healthy weight.
- If you drink alcohol, drink only in moderation.
- Get adequate sleep.
- Fruits, veggies, seeds, daals, etc. are good sources of soluble fiber.
- The leaves of tulsi, neem and curry patta are valuable additions. Other leafy vegetables are also of great value. Tea is also a leaf and plays a role in disease prevention. Green tea, black tea are good options.
- Among the fruits, the (amla) and all other berries are valuable. The citrus fruits of the season, figs, dates, pear, apple, pomegranate and raisins, should be included on the menu whenever possible.
- Legumes and daals, particularly those with the outer covering intact, such as channa, mash, lobia, soy, beans and peas, are of great value.
- Nuts and seeds like almond, flaxseed, sesame, chia, poppy, watermelon, sunflower and mustard are worthwhile additions to the diet.
- Black cumin seeds (kalonji) and its oil has been described by scientists as nourishment for the immune system.
- Garlic is another powerful agent, but the beneficial properties of garlic are destroyed upon cooking, so adding garlic to salads, chutneys and dips, is the best way to consume it. Black pepper, cinnamon and fenugreek are other spices of immense value. Fenugreek seeds can be soaked, sprouted and added to salads, in addition to its regular use in cooking. It is good to be reminded about the critical role of good bacteria in immunity-building. Get your daily dose from dahi, lassi, buttermilk, raita and fermented foods
The Quarantine diet is designed to help boost your immune system, not a weight gain plan but you can avoid spreading viruses and recover your health
7 DAYS DIET PLAN FOR ADULTS
|
Breakfast |
Snack |
Lunch |
Snack |
Dinner |
Pre-bed |
|
-7 Soaked almonds /A fist of raisins -1 glass banana shake 2 french toasts |
-1 cup green Tea/ organic coffee – 2 digestive biscuits |
-Daal rice ( 1 plate) with pickle (2 tb sp) -half bowl fresh green veg salad ( cucumber, mint, coriander, chili with lemon squeezed on it) |
-1 glass Lemonade |
-Chicken cutlets (2 pcs) -1 roti -Mint Chutney (3 tb sp ) |
-1 glass warm Milk with a pinch of turmeric powder before an hour of sleep |
|
-Cheese omelette (1 egg) -1 slice brown bread -1 medium size apple – yogurt smoothie |
-3 dates -1 apple |
-1 whole wheat roti with achaar 3-4 tb sp -Half bowl mix veg salad(cucumber,mint, lemon, chilli, baby carrot) |
-1 glass fresh mint margarita |
-1 plate khichdi -half bowl raita |
-7 almonds -1 glass milk |
|
-Oatmeal with berries(1 bowl) -1 cup coffee/tea |
-1 medium sized sandwich made of chocolate spread |
-black beans with rice ( 1 plate) -1 cup raita salad -2 potato cutlets |
-1 cup chicken soup |
-4/5 strawberries -1 cup yogurt |
-1 apple -A fist of nuts |
|
-2 scrambled eggs with organic sauce -2 brown bread sclices -1 cup tea |
-1 cup mix Fruit chaat |
-1 plate chicken biryani -1 cup raita -1 cucumber |
-3 avocado sclices |
-1 whole wheat roti with roasted cauliflower 1 cup chicken curry |
-1 glass chocolate milk |
|
-1 bowl oatmeal with frozen fruits, 2 sandwitches (made with chicken spread |
-3 sclices baked brinjal with tomato sauce |
-1 small bowl Dahi bhary -moong daal (half plate) -half whole wheat roti |
-1 cup coffee |
-1 plate alo keema -Half roti -1 cup yogurt |
-1 glass green smoothie |
|
-1 cup Coconut Blackberry chia pudding, -4 tb sp custard, -egg pizza made with 3 eggs with garlic sause |
-1 glass yogurt smoothie |
-2 pcs Grilled chicken/lean steaks with 1 cup brown rice, |
-3/4 sclices bapple 12 banana |
-1 whole wheat roti with mix veg salan, -1 cup yogurt, -1 fist roasted beans |
-Crackers & cheese |
|
Half Baked beans , 2 wholemeal toast with honey topping, 1 cup milk, 3 fresh mango sclices |
-Whole grain wrap |
3 black chickpeas kabab, 1 cup mix veg salad with added lemon |
-1 cup yogurt -1 almond butter toast |
1 pot fish & rice soup, 1 cup green tea, 1 peach |
Half bowl oatmeat with frozen fresh fruits (banan, mango,apple) |
7 DAYS DIET PLAN FOR KIDS
|
Breakfast |
snack |
lunch |
snack |
dinner |
Pre-bed |
|
-oatmeal porridge 1 apple |
-1 cup milk |
-Half plate egg fried rice -half cucumber |
-1 slice bread with chocolate spread (2 tbsp) |
-Half roti with boiled black beans |
-1 cup chocolate milk |
|
-1 glass warm low fat milk -low fat omlete with 2 bread sclices |
-Fruit salad with strawberry flavored low fat yogurt |
-Lean chicken, capsicum, onion whole wheat role -Low fat lassi |
-2 potato cutlets -1 banana |
-1 whole wheat roti with -daal paneer ( small bowl) |
-1 cup mango smoothie |
|
-2 Whole wheat pan cakes, -1 banana |
-Protein packed smoothie |
-Half plate mix veg pasta, -1 cup green salad |
-Veg omlete |
-Backed cauliflower |
-1 cup vanilla ice-cream |
|
-Oatmeal with frozen berries, -1 cup milk |
-1 cup fresh fruit salad |
-Veg soup( 1 bowl) -2 lentil wraps |
-1 cup yogurt smoothie |
-2 Meatballs with 1 sweet potato |
-Apple peanut butter |
|
-1 boiled egg, mango smoothie |
-2 baby carrots |
-2 Lettuce wraps -1 cup mix veg salad |
-1 cup custard |
-1 homemade chicken burger with tomato sauce |
-Black beans with shredded cheese |
|
-Egg pizza made with 2 eggs -1 cup milk -3 strawberries |
-Whole grain crackers |
-1 sandwich made with chicken, tomato sauce, chili and boiled egg, 1 cup yogurt |
-Banana wraps |
-1 bowl of whole grain cereal -1 cup popcorn |
-Home made ice pops |
|
-1 cup kheer -1 boiled egg, -1 glass fresh apple juice |
-Lemon juice |
-1 whole wheat roti filled with spinach & chicken |
-7 soaked almonds, 3 strawberries |
-Chicken & broccoli stir fry steamed brown rice |
-Plain oatmeal with banana |
QUARANTINE GROCERY LIST
Fresh vegetables & fruits: Potato, chili, tomato, garlic, onions, capsicum, sweet potato, cabbage, brinjal, spinach, cucumber, lemon, mint, ginger, carrots, coriander, cauliflower apple, banana, strawberry, mango
Meat & Dairy: long shelf life milk/fresh milk, eggs, oat milk, coconut milk, yogurt, low fat flavored yogurt, peanut butter, almond butter, chicken breast, boneless meat
Canned/Dried: dry fruits, cocktail, black beans, lentils, almonds, coconut chips, tomato sauce, butter, pasta, spaghetti, honey, organic sauce
Frozen: popcorn, dairy free ice-cream, mango, broccoli, green beans, berries
Others: Vegetable oil, extra virgin olive oil, brown rice, whole wheat flour, salt, pepper, cumin, baking powder, chocolate powder, spices, cinnamon, cheese, green tea, organic coffee, flaxseeds, chia seeds, custard powder, oatmeal
Subscribe our YouTube Channel Nutric Food Show for more healthy recipes.
The post Quarantine meal plan and quarantine grocery haul 2020 appeared first on Nutric Food Show.
