Here's a balanced daily meal plan in English for a healthy adult.

Here's a balanced daily meal plan in English for a healthy adult. This plan includes all essential nutrients and can be customised based on gender, activity level, and specific goals (like weight loss or muscle gain).

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🥗 Daily Meal Plan for a Healthy Adult

🌅 Breakfast (8:00 AM – 9:00 AM)

• 1 boiled egg or 2 egg whites + 1 whole egg (protein)

• 1 slice of whole grain bread or 1 roti (carbs)

• 1 cup of low-fat milk or plant-based milk (calcium)

• 1 medium-sized fruit (banana, apple, or orange)

🍎 Mid-Morning Snack (11:00 AM)

• A handful of nuts (almonds/walnuts – about 6–8 pieces)

• 1 glass of water or green tea

🍛 Lunch (1:00 PM – 2:00 PM)

• 1 cup cooked rice or 2 chapatis (complex carbs)

• 1 cup cooked vegetables (mixed or seasonal)

• 1 serving of lean protein (grilled chicken/fish, lentils, tofu, or beans)

• 1 bowl of salad (cucumber, tomato, carrot)

• 1 cup curd/yoghurt (probiotics)

🍵 Afternoon Snack (4:00 PM – 5:00 PM)

• 1 cup tea or green tea (low sugar)

• Light snack: roasted chickpeas, puffed rice (muri), or a fruit

🍽️ Dinner (7:00 PM – 8:00 PM)

• 2 chapatis or 1 cup brown rice

• 1 cup vegetable curry or stir-fry

• Light protein: grilled paneer, lentils, or soup

• Optional: Small bowl of salad

🥣 Optional Light Snack (if hungry at night, around 9:30 PM)

• Warm milk with turmeric or a small piece of dark chocolate

• Or a few soaked almonds/walnuts

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✅ Healthy Tips:

• Drink 6–8 glasses of water daily.

• Avoid fried and overly processed foods.

• Include seasonal fruits and vegetables.

• Reduce sugar and salt intake.

• Get at least 30 minutes of physical activity daily.

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