Breakfast (8:00 AM – 9:00 AM)
Start your day with a nutritious breakfast.
1) Turmeric Milk (Haldi Doodh):
Known for its anti-inflammatory properties, turmeric can help strengthen the immune system.
2) Besan Chilla:
Made from gram flour, besan chilla is a protein-packed option that also contains immune-boosting vitamins.
3) Fresh Fruits:
Include a variety of seasonal fruits for a dose of vitamins and antioxidants.
Mid-Morning Snack (11:00 AM – 11:30 AM)
Opt for a light, energizing snack:
1) Mixed Nuts:
Almonds, walnuts, and cashews are rich in antioxidants and healthy fats.
2) Yogurt with Berries:
Probiotics in yogurt support gut health, influencing overall immunity.
Lunch (1:00 PM – 2:00 PM)
A wholesome and balanced meal:
1) Brown Rice Pulao with Vegetables
Brown rice provides fiber, and vegetables add a variety of vitamins and minerals.
2) Dal (Lentils)
A protein source that also contains zinc, essential for immune function.
3) Leafy Greens Salad
Packed with antioxidants and vitamins, leafy greens contribute to overall health.
Afternoon Snack (4:00 PM – 4:30 PM)
Recharge with a light snack:
1) Guava:
High in Vitamin C, guava supports the immune system.
2) Roasted Makhana (Fox Nuts):
A low-calorie, nutrient-rich snack that aids digestion.
Dinner (7:00 PM – 8:00 PM)
A light and easy-to-digest dinner:
1) Vegetable Soup
Nutrient-rich and hydrating, a vegetable soup can be a comforting start to dinner.
2) Grilled Fish or Tofu
Fish provides Omega-3 fatty acids, while tofu is a plant-based protein alternative.
3) Quinoa Salad
Quinoa is a complete protein, and the salad adds more vitamins and fiber.
Bedtime Snack (9:30 PM – 10:00 PM)
A light snack to promote better sleep:
1) Chamomile Tea
Known for its calming properties, chamomile tea can aid in better sleep.
2) Mixed Seeds (Flaxseeds, Chia Seeds)
Rich in omega-3 fatty acids and fiber, these seeds offer a final nutritional boost.