Breakfast
1) Ragi Porridge
Rich in calcium and iron, ragi provides essential nutrients.
Add milk, jaggery, and a handful of nuts for added protein and flavor.
2) Poha:
Flatten rice flakes offer carbohydrates.
Cook with peas, peanuts, and curry leaves for a wholesome breakfast.
Mid-Morning Snack
1) Fruit Salad
Include seasonal fruits for a dose of vitamins.
Sprinkle chaat masala or a pinch of salt for taste.
Lunch
1) Dal Khichdi
A blend of lentils and rice provides protein and carbohydrates.
Include vegetables like carrots and peas for added nutrition.
2) Spinach and Paneer Curry
Spinach is rich in iron, and paneer adds protein.
Serve with whole wheat roti or brown rice.
3) Cucumber Raita
Yogurt-based raita with cucumber aids digestion and provides calcium.
Afternoon Snack
Roasted Chana
A low-cost, protein-packed snack that helps curb hunger.
Dinner:
1) Mixed Vegetable Dal
A combination of lentils and various vegetables for a balanced meal.
Pair with brown rice or whole wheat chapati.
2) Vegetable Stir-Fry
Include seasonal vegetables for a variety of nutrients.
Cook with minimal oil to retain the nutritional value.
3) Buttermilk
A refreshing and digestive end to the day.
Bedtime Snack (if needed)
Milk with a pinch of turmeric:
Turmeric has anti-inflammatory properties, and milk provides calcium.
Tips for Affordability
1) Buy Seasonal and Local Produce
Seasonal fruits and vegetables are not only fresher but also more affordable.
2) Incorporate Low-Cost protein sources:
Opt for cost-effective protein sources like lentils, legumes, and dairy.
3) Plan Meals in Advance
Planning helps avoid waste and ensures efficient use of ingredients.
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