Eating healthy is crucial for everyone, especially teenagers who are undergoing a lot of physical and mental changes. A balanced diet chart for teenagers can help them maintain a healthy weight, boost immunity, and improve overall health. Indian cuisine is known for its variety of nutritious dishes that are perfect for teenagers. In this article, we will provide you with a weekly Indian diet chart for teenagers that is easy to follow and delicious.
Monday
Breakfast: Start your day with a bowl of whole-grain cereal or oatmeal topped with nuts and fruits. Along with that, have a glass of fresh orange juice.
Lunch: For lunch, have a bowl of lentil soup with brown rice and a side of green salad.
Snack: In the evening, have a bowl of fresh fruits or a smoothie made with yogurt, berries, and honey.
Dinner: Have a vegetable curry with whole-grain roti and a side of raita.
Tuesday
Breakfast: Have a bowl of yogurt with fresh fruits and a handful of nuts.
Lunch: For lunch, have a bowl of chickpea curry with brown rice and a side of green salad.
Snack: In the evening, have a bowl of sprouts salad with a dash of lemon juice and chaat masala.
Dinner: Have a bowl of vegetable pulao with a side of raita.
Wednesday
Breakfast: Have a vegetable omelette made with whole eggs and a side of whole-grain bread.
Lunch: For lunch, have a bowl of mixed vegetable curry with brown rice and a side of green salad.
Snack: In the evening, have a bowl of roasted peanuts or almonds.
Dinner: Have a bowl of vegetable biryani with a side of raita.
Thursday
Breakfast: Have a bowl of whole-grain cereal or oatmeal topped with nuts and fruits. Along with that, have a glass of fresh orange juice.
Lunch: For lunch, have a bowl of chicken curry with brown rice and a side of green salad.
Snack: In the evening, have a bowl of fresh fruits or a smoothie made with yogurt, berries, and honey.
Dinner: Have a bowl of dal makhani with whole-grain roti and a side of raita.
Friday
Breakfast: Have a bowl of yogurt with fresh fruits and a handful of nuts.
Lunch: For lunch, have a bowl of paneer curry with brown rice and a side of green salad.
Snack: In the evening, have a bowl of roasted peanuts or almonds.
Dinner: Have a bowl of vegetable pulao with a side of raita.
Saturday
Breakfast: Have a vegetable omelette made with whole eggs and a side of whole-grain bread.
Lunch: For lunch, have a bowl of mixed vegetable curry with brown rice and a side of green salad.
Snack: In the evening, have a bowl of fresh fruits or a smoothie made with yogurt, berries, and honey.
Dinner: Have a bowl of rajma curry with whole-grain roti and a side of raita.
Sunday
Breakfast: Have a bowl of whole-grain cereal or oatmeal topped with nuts and fruits. Along with that, have a glass of fresh orange juice.
Lunch: For lunch, have a bowl of chicken biryani with a side of green salad.
Snack: In the evening, have a bowl of sprouts salad with a dash of lemon juice and chaat masala.
Dinner: Have a bowl of vegetable curry with whole-grain roti and a side of raita.
Following this Indian diet chart for teenagers for a week can help them get all the necessary nutrients and maintain a healthy lifestyle. Along with a balanced diet, it is also important to stay hydrated and engage in physical activities to stay fit and healthy.
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