Breakfast
1. Moong dal chilla (2 medium) – rich in protein and iron
2. Besan cheela (1–2 medium) with veggies – good source of plant protein
3. Paneer bhurji (½ cup paneer) – high protein
4. Sprouted moong salad (¾ cup sprouts) – loaded with iron and protein
5. Vegetable upma with peanuts (1 cup) – moderate protein, some iron
5. Ragi dosa (2 medium) – ragi is iron-rich
Lunch
1. Rajma (kidney beans) curry (¾ cup) with brown rice or quinoa
2. Chole (chickpeas) masala (¾ cup) with roti
3. Palak paneer (¾ cup) – spinach (iron) + paneer (protein)
4. Masoor dal (red lentils) (¾ cup cooked) with bhindi sabzi
5. Mixed dal khichdi (1 bowl) with a side of salad
6. Methi thepla (2 small) with curd
Dinner
1. Grilled or pan-cooked tofu tikka (100–150g tofu)
2. Chicken curry (if non-veg) (3–4 oz chicken) with sautéed greens
3. Stuffed methi or spinach paratha (1–2 small) with curd
4. Baingan bharta (½ cup) with dal and 1 roti
5. Paneer tikka (100g paneer) with veggie salad
6. Soya chunks curry (½ cup cooked soya chunks) with roti
How much to eat? (Approximate)
👉Protein: Aim for 20–30g protein per meal
👉Iron: Ensure at least 1 iron-rich food per meal
• Serving sizes:
• Dal/Sprouts/Legumes: ¾ cup cooked
• Paneer/Tofu: 100–150g
• Chicken/Fish (if eating): 3–4 oz cooked (about a palm size)
