Diet: Vegetarian Non-vegetarian Eggetarian Jain
Not sure which level? Start at 1,500, or work yours out: daily calories or calories for weight loss.
The day, meal by meal
Day total: 1,501 kcal
Early morning 6:30 am, 64 kcal
- 5 soaked almonds37 kcal
- 2 walnut halves27 kcal
Breakfast 8:30 am, 276 kcal
- 2-egg bhurji180 kcal
- 1 roti96 kcal
Mid-morning 11:00 am, 73 kcal
- 1½ oranges73 kcal
Lunch 1:30 pm, 462 kcal
- 1 roti96 kcal
- 2 katoris toor dal286 kcal
- ½ katori mixed vegetable sabzi43 kcal
- 1 plate salad (cucumber, tomato, onion)37 kcal
Evening 5:00 pm, 92 kcal
- 1 glass chaas (buttermilk)49 kcal
- ½ small katori roasted chana43 kcal
Dinner 8:00 pm, 422 kcal
- 2 katoris dal palak254 kcal
- 1 katori stir-fried vegetables72 kcal
- 1 roti96 kcal
Bedtime 10:00 pm, 112 kcal
- 1 glass haldi milk, no sugar112 kcal
Early morning 6:30 am, 64 kcal
- 5 soaked almonds37 kcal
- 2 walnut halves27 kcal
Breakfast 8:30 am, 276 kcal
- 2-egg bhurji180 kcal
- 1 roti96 kcal
Mid-morning 11:00 am, 73 kcal
- 1½ oranges73 kcal
Lunch 1:30 pm, 462 kcal
- 1 roti96 kcal
- 2 katoris toor dal286 kcal
- ½ katori mixed vegetable sabzi43 kcal
- 1 plate salad (cucumber, tomato, onion)37 kcal
Evening 5:00 pm, 92 kcal
- 1 glass chaas (buttermilk)49 kcal
- ½ small katori roasted chana43 kcal
Dinner 8:00 pm, 422 kcal
- 2 katoris dal palak254 kcal
- 1 katori stir-fried vegetables72 kcal
- 1 roti96 kcal
Bedtime 10:00 pm, 112 kcal
- 1 glass haldi milk, no sugar112 kcal
Day total: 1,501 kcal
Every sample day has at least 55 g of protein.
ICMR-NIN's 2020 allowance is 0.83 g per kg a day, about 54 g for its 65 kg reference man and 46 g for its 55 kg reference woman. The protein calculator gives your own number.
How the numbers were worked out
Calories and nutrients are calculated from the Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), except curd, which uses USDA FoodData Central SR Legacy 171284 (plain whole-milk yogurt) because the Indian tables don't list it. Fibre is IFCT's total dietary fibre, which counts more of a food's fibre than the crude fibre in older Indian tables, so a day reads higher than you may expect. Cooked portions assume home cooking with the oil listed in each dish. Katori means a standard 150 ml bowl.
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Why the day looks like this
This day is built around protein at every main meal and calcium from ragi, curd, paneer and milk.
It keeps everyday Indian food at the centre, so there's nothing on it you'd struggle to cook or find.
- about 70 g
- protein in the day
- about 45 g
- fibre in the day
If you need more or fewer calories, the portions change, not the foods: switch the calories above to see how.
The foods in it
- Almond (Badam)
- Walnut (Akhrot)
- Egg
- Tomato
- Atta (whole wheat flour)
- Orange (Santra)
- Toor dal (arhar dal)
- Cauliflower (Phul gobi)
- French beans
- Green peas (Matar)
- Carrot (Gajar)
- Cucumber (Kheera)
- Lemon (Nimbu)
- Curd (Dahi)
- Kala chana (whole Bengal gram)
- Spinach (Palak)
- Cabbage (Bandh gobi)
- Capsicum (Shimla mirch)
- Cow's milk
Words to know
This is a sample, not your plan
A sample day shows what eating for menopause can look like. It can't know your reports, your medicines, your routine or what you can't stand eating.
Your own plan starts from all of those, and it changes every week as Puja sees how your body responds.
Medicines, pregnancy and breastfeeding
If you take medicine for diabetes or thyroid, or you're pregnant or breastfeeding, don't switch to a sample plan on your own. Talk to your doctor, or to Puja on a free call.
Read more about how Puja works with menopause.
Want one made for you?
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