Introduction
Are you curious about what a dietitian eats and drinks in a week? Dive into this 7-day healthy high-protein meal plan crafted by Dietitian . Discover the secrets to a balanced diet, from breakfast to bedtime drinks, and get inspired to transform your eating habits.
Sure, here is the 7-day healthy high-protein meal plan in table format:
| Day | Meal | Details |
|---|---|---|
| Monday | Morning Routine | Lukewarm water, Morning drink: Soaked fenugreek seeds and carrot juice (on alternate days) |
| Breakfast | Half a cup of poha, Half a cup of sprouts, Sautéed vegetables with mixed seeds, A cup of masala tea | |
| Mid-Morning Snack | An orange | |
| Lunch | A bowl of kadhi, Two whole wheat chapattis, 3/4 cup potato-cabbage curry, One cup of chhachh | |
| Evening Snack | Rice cake with 1 tbsp peanut butter and 1 tsp wild honey | |
| Dinner | 3/4 cup steel-cut oats, A bowl of moong dal, Semi-cooked vegetables, A whole egg | |
| Bedtime Drink | Turmeric, ginger, and desi kava ghee drink | |
| Tuesday | Morning Routine | Lukewarm water, Skipped morning drink, straight to breakfast |
| Breakfast | Besan cheela, One and a half cups of moong sprouts, Black and red carrots, Two cups of peanut chutney | |
| Mid-Morning Snack | A banana with one and a half spoons of peanut butter | |
| Lunch | One bowl of matar paneer, Two whole chapattis, One bowl of whole moong dal, One cup of chhachh | |
| Evening Snack | Mixture of roasted peanuts, roasted gram, puffed rice, and crushed jaggery | |
| Dinner | Tempeh for protein, Quinoa and cooked vegetables, One bowl of potato and bean curry | |
| Bedtime Drink | Milk | |
| Wednesday | Morning Routine | Lukewarm water, Morning drink: Soaked fenugreek seeds and carrot juice |
| Breakfast | Idli with moong and mot sprouts, Steamed beans, Two spoons of peanut chutney | |
| Mid-Morning Snack | An orange | |
| Lunch | Masala dosa with bean batter and moth sprouts, A bowl of sambar and vegetables, Peanut chutney | |
| Evening Snack | Celery and cinnamon drink, Gond ka laddu with nuts and seeds | |
| Dinner | Makki ki roti with homemade white butter, Saag of spinach and bathua, Dry coconut chutney | |
| Bedtime Drink | Tea with ginger, turmeric, and kava ghee | |
| Thursday | Morning Routine | Lukewarm water, Breakfast: Rolled oats and tofu scramble with vegetables |
| Mid-Morning Snack | A guava | |
| Lunch | Potatoes and broad beans, 3/4 cup of lentils, One cup of chhachh, Two whole roti, A small piece of jaggery | |
| Evening Snack | Gond ka laddu | |
| Dinner | Moong and masoor dal, Sautéed broccoli and French beans, A boiled egg | |
| Bedtime Drink | Milk | |
| Friday | Morning Routine | Lukewarm water, Morning drink: Soaked fenugreek seeds and carrot juice |
| Breakfast | Besan omelette with sprouts and spinach | |
| Mid-Morning Snack | Banana with strawberries, peanut butter, and mixed seeds | |
| Lunch | Paneer capsicum vegetable, Whole wheat roti, Jaggery, Chhachh | |
| Evening Snack | Organic rice cake with hummus and vegetables | |
| Dinner | Cooked millet with mixed dal and vegetables | |
| Bedtime Drink | Milk with turmeric, ginger, and black pepper | |
| Saturday | Morning Routine | Lukewarm water |
| Breakfast | Aloo paratha with homemade butter, Scrambled tofu with vegetables, Amla, Masala tea | |
| Mid-Morning Snack | Cucumber with hummus | |
| Lunch | Puri chole and raita | |
| Evening Snack | Carrot halwa | |
| Dinner | Roti with white butter saag, Dal | |
| Bedtime Drink | Tea | |
| Sunday | Morning Routine | Lukewarm water |
| Breakfast | Omelette with whole egg and two egg whites, Mushrooms and tomatoes sautéed in olive oil | |
| Mid-Morning Snack | A banana | |
| Lunch | Paneer pulao with vegetables, Moong dal sprouts, Bundi raita | |
| Evening Snack | Gond ka laddu with nuts and seeds | |
| Dinner | Hummus wrap with tofu bhurji | |
| Bedtime Drink | Hot chocolate with ashwagandha |
Conclusion
Follow this 7-day healthy high-protein meal plan by Dietitian Manju Malik to achieve your weight loss goals while enjoying delicious, balanced meals. For more recipes and tips, visit Food Fitness and Fun.
Q. Should I see a nutritionist or dietitian?
A. If you have a specific health condition, such as diabetes, heart disease, or food allergies, it’s recommended to see a dietitian. They have the education and training to provide medical nutrition therapy. However, if you’re looking for general nutrition advice or weight management, a nutritionist might be sufficient.
Q. Which is better nutrition and dietetics?
A. Both nutrition and dietetics are valuable fields. However, dietetics typically involves more rigorous academic training and certification, making it a more specialized and regulated profession.
Q. What is the difference between a nutritionist and a dietitian in India?
A. In India, the term “nutritionist” is not regulated, meaning anyone can use it. A dietitian is a protected title, requiring specific education and registration with a professional body. Dietitians have more extensive training and can provide medical nutrition therapy.
Q. Is A dietitian called a doctor?
A. No, a dietitian is not a doctor. While they have specialized knowledge, they do not hold a medical degree. They work closely with medical professionals but have a different scope of practice.
