Recommended Vegetarian Diet for Indians

Sample Menu Plan (Vegetarian) for Adult Man doing Moderate Activity


Meal time

Raw Foods used in the recipes Raw amounts to be used in the recipe (grams/ml)
                                   

Breakfast

Cooked recipe
Parboiled Rice                   100                   4 Dosa / 6 Idli
Pulses (Black gram dal)      25
Groundnuts                         25 Chutney
Roasted Bengal gram         25
Green chillies                     10
Milk                                    50 Milk / Coffee
Sugar                                  10

Lunch

Rice (75g) & Wheat Flour (75g) 150 Cooked Rice /Roti
Spinach(Palak)                    25 Palak Dal
Red Gram Dal                     25
Beans                                   50 Beans curry
Onions                                 25
Green chillies                      10
Curds                                   75

Tea

Carrots                                 50 Carrot Halwa
Sugar                                   20 Tea
 Milk                                   50
Sugar                                   10

Dinner

 
Rice (75g) & Wheat Flour (75g) 150 Cooked Rice /Roti
Redgram Dal                       20 Sambar
Drumsticks                          20
Tomato                                20
Bottle gourd                        20
 Potato (Alu)                       50 Potato Methi curry
Methi                                  25
Green chillies                       5
Curds                                  75 Curd
Fruit                                   150 Papaya


Note: For preparation of whole day menu approximately 30 g of oil and 5 g of salt to be used per person per day.
Total daily energy from the above menu is 2734 calories, out of which 68% daily energy from carbohydrates (complex and simple), 12% from proteins and 20% from visible and invisible fat are provided.






Annexure II of ICMR Recommended Dietary Allowance
http://icmr.nic.in/final/RDA-2010.pdf

http://www.webmd.com/food-recipes/tc/vegetarian-diets-how-can-vegetarians-eat-a-balanced-diet







Vegetarian Diets - Likely Deficiencies

 But as long as you eat a variety of foods, there are only a few things you need to pay special attention to.


Calcium
Calcium for vegetarians who don't eat milk products. If you don't get your calcium from milk products, you need to eat other calcium-rich foods. Calcium-fortified breakfast cereals, soy milk, and orange juice are good choices. Other foods that have calcium include certain legumes, certain leafy green vegetables, nuts, seeds, and tofu. If you don't use calcium-fortified foods, ask your doctor if you should take a daily calcium supplement.

Vitamin D
Getting enough calcium and vitamin D is important to keep bones strong. Vegetarians who don't eat milk products can use fortified soy milk and breakfast cereals.


Iron
Vegetarian iron sources include cooked dried beans, peas, and lentils; leafy green vegetables; and iron-fortified grain products. And eating foods rich in vitamin C will help your body absorb iron.


Vitamin B12
Vitamin B12 comes from animal sources only. If you are a vegan, you'll need to rely on food that is fortified with this vitamin (for example, soy milk and breakfast cereals) or take supplements. This is especially important for vegan women who are pregnant or breast-feeding.





Protein. Eating a wide variety of protein-rich foods such as soy products, legumes, grains, nuts, and seeds will give you the protein you need.

Omega-3 fatty acids.
Good sources of omega-3 fatty acids are  hemp seeds, flaxseeds, pumpkin seeds, walnuts, certain leafy green vegetables, soybean oil, and canola oil.

Zinc.
Vegetarians don't usually have a problem getting enough zinc if they eat lots of other foods that are good sources of zinc, including whole-grain breads, cooked dried beans and lentils, soy foods, and vegetables.