Vegetable base (3 cups) Ideal mix
1. Cucumber, carrot, tomato
2. Cucumber, beet root, capsicum
3. Red cabbage, radish, boiled broccoli
4. Spring Onion, radish, cauliflower
5. Tomato, Brussels sprouts, chopped Kale
2. Cucumber, beet root, capsicum
3. Red cabbage, radish, boiled broccoli
4. Spring Onion, radish, cauliflower
5. Tomato, Brussels sprouts, chopped Kale
Protein choice (1/2 cup)
1. Boiled chicken breast
2. Smoked almonds
3.Fresh lentils
4. Sour curd
5. Tuna fish
6. Chick peas
2. Smoked almonds
3.Fresh lentils
4. Sour curd
5. Tuna fish
6. Chick peas
HEALTHY FAT
(3 TABLE SPOONS)
Olive oil
Roasted cashews
Roasted sunflower seeds
Shredded cottage cheese (ponir)
Roasted peanuts
(3 TABLE SPOONS)
Olive oil
Roasted cashews
Roasted sunflower seeds
Shredded cottage cheese (ponir)
Roasted peanuts
DRESSING
(2 TABLE SPOONS)
Apple cider vinegar
White vinegar
Orange vinegar
Orange juice
Lime juice
Yoghurt sauce
(2 TABLE SPOONS)
Apple cider vinegar
White vinegar
Orange vinegar
Orange juice
Lime juice
Yoghurt sauce
FUN FLAVOUR
(2 TABLE SPOONS)
Onion slices
Golden raisins
Black olives
Coriander
Chopped mint leaves
(2 TABLE SPOONS)
Onion slices
Golden raisins
Black olives
Coriander
Chopped mint leaves
QUICK, BALANCED MEAL
* Protein (P); Carbohydrate (C); Vitamins and minerals (VM)
* Eggs (P), spinach (VM), roti (C)
* Peas (P), broccoli (VM), brown rice (C)
* Brown bread (C), peanut butter (P), orange (VM)
* Fish (P), potatoes (C), lady fingers (VM)
* Banana (VM), sour curd (P), flat rice or chira (C)
* Boiled noodles (C), lettuce (VM), grilled chicken (P)
* Tomatoes (VM), baked/grilled/steamed fish (P), steamed rice (C)
* Eggs (P), spinach (VM), roti (C)
* Peas (P), broccoli (VM), brown rice (C)
* Brown bread (C), peanut butter (P), orange (VM)
* Fish (P), potatoes (C), lady fingers (VM)
* Banana (VM), sour curd (P), flat rice or chira (C)
* Boiled noodles (C), lettuce (VM), grilled chicken (P)
* Tomatoes (VM), baked/grilled/steamed fish (P), steamed rice (C)
SALAD DRESSINGS
Oil: Extra virgin olive oil/mustard oil/sesame oil
Sweetness: Honey/sugar syrup/brown sugar /white sugar
Sourness: Vinegar (white or apple cider)/lemon juice/orange juice/sour curd
Spice: Red chilli powder/black or white pepper/yellow or white mustard
Herbs and seasonings: Oregano/lemon grass/basil leaves/salt/ginger/garlic/black salt
Sweetness: Honey/sugar syrup/brown sugar /white sugar
Sourness: Vinegar (white or apple cider)/lemon juice/orange juice/sour curd
Spice: Red chilli powder/black or white pepper/yellow or white mustard
Herbs and seasonings: Oregano/lemon grass/basil leaves/salt/ginger/garlic/black salt
Shoot Prepared By: Ls Desk
HEALTHY SMOOTHIE COMBINATIONS
BANANA, MILK, OATS
MILK, BANANA, PEANUT BUTTER
MILK, CHOCOLATE PROTEIN POWDER, PEANUT BUTTER
YOGHURT, CHOCOLATE PROTEIN POWDER, BANANA
YOGHURT, MANGO, CINNAMON POWDER
BANANA, MILK, ORANGE JUICE
BANANA, ORANGE JUICE, YOGHURT
PINEAPPLE, MILK, BANANA
YOGHURT, SPINACH, BANANA
BANANA, SPINACH, LIME
MILK, BANANA, PEANUT BUTTER
MILK, CHOCOLATE PROTEIN POWDER, PEANUT BUTTER
YOGHURT, CHOCOLATE PROTEIN POWDER, BANANA
YOGHURT, MANGO, CINNAMON POWDER
BANANA, MILK, ORANGE JUICE
BANANA, ORANGE JUICE, YOGHURT
PINEAPPLE, MILK, BANANA
YOGHURT, SPINACH, BANANA
BANANA, SPINACH, LIME
SOUP RECIPES
CURRIED LENTIL
Aromatics: 1 onion (diced)
Protein: 1 cup lentil
Spices: coriander leaves
Liquid: chicken broth
Vegetable: tomatoes
WHITE BEAN SOUP
Aromatics: 1 chopped onion, 2 minced cloves garlic
Protein: 2 cans (15 ounces each) of beans, rinsed and drained
Spices: 1 teaspoon minced rosemary
Liquid: 6 cups vegetable stock
Vegetable: 1 cup tomatoes
Garnish: 1 drizzle extra-virgin olive oil
BEEFY MUSHROOM
Aromatics: 1 onion, chopped
Protein: one-fourth pound lean ground beef
Spices: half teaspoon minced thyme leaves
Liquid: 6 cups mushroom broth
Vegetable: 1 pound mushrooms, sliced
Garnish: minced low fat sour cream
CHICKEN ORZO SOUP
Aromatics: 1 diced onion, 2 minced cloves, garlic
Protein: 1 chicken breast, cooked and diced
Spices: half teaspoon dried thyme
Liquid: 6 cups chicken broth
Vegetable: half cup diced carrot, half cup diced celery
Garnish: Cooked orzo
Aromatics: 1 onion (diced)
Protein: 1 cup lentil
Spices: coriander leaves
Liquid: chicken broth
Vegetable: tomatoes
WHITE BEAN SOUP
Aromatics: 1 chopped onion, 2 minced cloves garlic
Protein: 2 cans (15 ounces each) of beans, rinsed and drained
Spices: 1 teaspoon minced rosemary
Liquid: 6 cups vegetable stock
Vegetable: 1 cup tomatoes
Garnish: 1 drizzle extra-virgin olive oil
BEEFY MUSHROOM
Aromatics: 1 onion, chopped
Protein: one-fourth pound lean ground beef
Spices: half teaspoon minced thyme leaves
Liquid: 6 cups mushroom broth
Vegetable: 1 pound mushrooms, sliced
Garnish: minced low fat sour cream
CHICKEN ORZO SOUP
Aromatics: 1 diced onion, 2 minced cloves, garlic
Protein: 1 chicken breast, cooked and diced
Spices: half teaspoon dried thyme
Liquid: 6 cups chicken broth
Vegetable: half cup diced carrot, half cup diced celery
Garnish: Cooked orzo
Contents
has been complied by LS Desk with help of Tamanna Chowdhury, Principal
Dietician, Department of Dietetics, Apollo Hospitals, Dhaka
