Welcome to Meal Plan

Eating nutritious and balanced meals is essential for a healthy life. Planning these meals can be tedious or sometimes inadequate in providing all the required nutrients. But relax. You are not alone. If you are someone who is constantly looking up healthy meal plans for yourself or your kids, AskNestlé is here to help with this easy-to-follow diet planner.

Here, free diet plans will be provided. These are simple to cook and are not just tasty, but also contain the right nutrients customized to your age and food preferences. This sample meal plan/diet chart suggests various food groups to be included in your diet planner, for you and your family.

Reference: My Plate for the day, Dietary Guidelines for Indians, 2024

A well-balanced meal plan ensures you get all the nutrients you need. Create a weekly meal plan to stay organized with AskNestlé recipes. Try new, tasty and nutritious recipes for a diverse meal plan . The meal plan aims to provide balanced nutrition. Keep your family meal plan rotated through a variety of cuisines to keep meals exciting.

This meal planner will consist of a customized diet plan that includes:

A meal planner with adequate intake of different food groups helps to meet your daily macro and micro nutrient requirements.

The major food groups to be included in your daily meals are as below:

1. Cereals and Millets
2. Pulses
3. Vegetables
4. Nuts, Oilseeds, Oils and Fats
5. Green Leafy Vegetables
6. Fruits
7. Dairy
8. Roots and Tubers
9. Flesh Foods
10. Spices and Herbs

Lets understand the food components under each food group listed above:

Cereals and Millets

Foods such as wheat, rice, oats, jowar, bajra, and ragi, along with products like pasta, noodles, and bread, belong to the category of whole grains and millets. These energy-rich foods should be a staple in every balanced meal.

Pulses

Incorporate pulses such as lentils, soybeans, and kidney beans into your meals. These protein-rich foods serve as the fundamental building blocks for our bodies, essential for growth and muscle repair.

Vegetables

Vegetables are an important part of your meals. It comprises vegetables like carrot, french beans etc. These vegetables offer essential vitamins, minerals, fiber, antioxidants, and hydration, playing a vital role in supporting your overall health and body maintenance.

Nuts, Oilseeds, Oils and Fats

Nuts and Seeds like almonds, walnuts, cashews, pumpkin seeds, flax seeds, sesame seeds etc come under this category. These energy dense foods are integral for the supply of energy, essential fatty acids, fat soluble vitamins to the body and are a good source of protein. Vegetable oils, butter and ghee come under this category.

Green Leafy Vegetables

Green Leafy Vegetables are a diverse group of vegetables that are characterized by their dark green leaves and high nutrient content. Seasonal green leafy vegetables such as spinach, amaranth, fenugreek, dill etc. These are rich in vitamins, minerals such as vitamin A, C, and K, as well as folate, iron, and calcium and dietary fiber.

Fruits

Consuming fruits offers a rich source of essential nutrients including vitamins, minerals, fiber, antioxidants, and hydration. These nourishing elements not only enhance energy levels but also promote overall health, boost immune function, and aid in hydration. Examples of such fruits include apples, watermelons, oranges, and melons.

Dairy

Dairy products are renowned for their exceptional nutritional value, contributing to overall growth, muscle development, and protective functions. Milk, curd, cheese, paneer, and ghee belong to this category. These food products are rich in calcium and protein.

Roots and Tubers

Roots and tubers are underground plant parts rich in nutrients and energy. They include vegetables like potatoes, sweet potatoes, carrots, and yams. These foods are vital for human nutrition as they provide essential carbohydrates, fiber, vitamins (like vitamin C and vitamin A), and minerals (such as potassium and magnesium).

Flesh Foods

Incorporate eggs, fish, lean meat, and poultry into your meals. These protein-rich foods serve as the fundamental building blocks for our bodies, essential for growth and muscle repair.

Spices and Herbs

Spices are usually made from seeds, roots, bark, or dried fruits of plants. For example, cinnamon, cumin, and black pepper which add heat, sweetness, or savory flavors to dishes.Herbs, on the other hand, come from the leaves of plants. Examples include basil, parsley, and mint etc. They often have a fresh, green flavor and can brighten up dishes with their aroma. These make your food taste delicious without adding extra salt, sugar, or fat and also contribute to your overall health and well-being.

Importance of Following Balanced Meal Plan in a diet plan:

• To meet your daily nutritional requirement for maintaining overall health and well-being.
• To foster optimal growth and development in children
• To maintain health and vitality in adults.
• To build immunity
• To stay active, strong and healthy

AskNestlé helps you with personalized diet plans which swiftly crafts your meals to suit your needs. So, kickstart your nutrition journey with AskNestlé.

For specific health concerns or for personalized requirements, please reach out to a healthcare professional.