Normal Eating Plan (BMI: 18.5-24.9 kg/m2)

Bmi plan normal

Tips for Maintaining a Healthy Weight

  • Limit portion size to control calorie intake.
  • Add healthy snacks during the day if you want to gain weight.
  • Be as physically active as you can be.
  • Follow the meal timings as strictly as you can.
  • Avoid sitting or lying down immediately after eating.
  • Avoid adding extra sugar into drinks and remove extra oil topping from the food(gravy).
  • Walk slowly after eating food.
  • Drink 1 glass of water before eating and avoid drinking water after eating food.
  • Try to drink water at room temperature instead of cold or frozen water.
  • Get at least 7 hours sleep each night.
  • Exercise at least 30 minutes daily.
  • Eat while sitting in an active posture.
  • Follow the portion size mentioned in the plan strictly.
  • Alternatives to Sugar: Stevia, Honey, Jaggery powder
  • Avoid Consuming Processed Food. These foods contain fats, hidden sugar, preservatives, and excessive sodium. Processed food, in turn, leads to inflammation. Instead, eat food that is freshly made and healthy.

Eating Plan

Eating Time Option 1 Option 2 Option 3 Option 4


1 glass water 6 Almonds

1 glass water 1 tsp pumpkin seeds

1 glass water 2 Dates

1 glass water 1 tsp basil seeds


Broccoli Cheddar Omelet

2 slice bran bread 2 large eggs

Salt and black pepper

1 tsp olive oil 1⁄4 cup shredded cheddar cheese

1⁄2 cup cooked broccoli florets

1 cup Fresh fruit juice (Orange, Pineapple)

Peachy Breakfast Shake

1 medium banana, frozen and sliced

1 cup frozen unsweetened peach slices

3⁄4 cup vanilla yogurt

1⁄2 cup calcium fortified

cranberry juice

Place all ingredients in blender or food processor and process until pureed.

Ginger Carrot Muffins

1 cup whole wheat flour 1⁄4 cup oat bran

1⁄4 cup ground flaxseed

1 tablespoon ground ginger

1 teaspoon ground cinnamon

2 large eggs, lightly beaten

1 tablespoons canola oil

2 teaspoons peeled, grated fresh ginger

(1⁄2 teaspoon ground cloves 2 teaspoons baking powder 1 teaspoon baking soda)

1 teaspoon vanilla extract (1 1⁄4 cups grated carrots 3⁄4 cup golden raisins 1⁄2 cup chopped toasted walnuts)

Mushroom Toast with banana shake

1 Wholewheat toast with sautéed mushroom

Banana milkshake

Medium banana

Low fat milk

Almonds 6


Veggie Tortilla Roll- Ups

4 (7 -inch) whole wheat tortillas

8 tablespoons (1⁄2 cup) non-fat cream cheese

2 cups shredded romaine lettuce or fresh chopped spinach

1 cup chopped tomato
1⁄2 cup chopped bell pepper (red, green, orange, yellow, or a mixture)
1⁄2 cup chopped cucumber

1⁄4 cup diced canned green chiles
1⁄4 cup sliced ripe olives

Spread each tortilla with 2 tablespoons of cream cheese. Top with equal amounts of vegetables. Roll up tightly to enclose

Avocado salad

1 medium (12 oz), cut into quarters through the length then sliced

3 tablespoons of tomato purry

1/2 small red onion, sliced into small pieces

2 mediums avocados (firm but ripe), sliced into bite size pieces

To taste:

1/2 Tbsp fresh lemon juice, 1/2 Tbsp vinegar, 1/2 Tbsp extra virgin olive oil 1 tsp honey, 1/2 tsp minced garlic,1/4 cup chopped cilantro

1/4 cup chopped parsley

1/2 tsp dried oregano

Salt and freshly ground black pepper

Grilled Chicken Vegetable Kabobs with rice/ chapati

2 teaspoons olive oil
3 tablespoons fresh lemon juice ground black pepper to taste

1-pound boneless chicken breast without skin, cut into 2 -inch cubes

8 cherry tomatoes

12 whole bay leaves

1 medium onion, cut into 1 -inch cubes 1 medium green bell pepper, cut into 1 -inch cubes

2 cups cooked brown rice
1 cup Mint chutney

Stewed Maize & Beans

1 cup (1730 g) maize and beans, dry, boiled

1 onion, red skinned, raw, unpeeled (132 g)

1/3 cup (69 g) cooking oil 3 tsp. (14 g) salt, iodized

4 cups water

Measure 4 cups of previously boiled maize and beans mixture. Prepare, wash and chop the onion. Pour oil in a cooking pot add onions and cook for 2 minutes and add salt. Add the boiled maize - bean mixture. Stir and add 1 3/4 cups water. Cover and let the mixture to cook for 10 minutes.


Lettuce Wrap

Cooked diced chicken, 1⁄2 breast

1 celery rib chopped

1⁄2 apple chopped

1 carrot chopped
1⁄4 cup walnuts broken into pieces

2 teaspoons mayo.

Sea salt to taste Mixed greens or spinach
Mix the first seven ingredients together and season to taste. Put a large handful of greens into a shallow bowl and put the chicken salad on top.

Simple Fish Tacos

1 pound cod or white fish fillets, cut into 1-inch pieces 1 tablespoon olive oil

2 tablespoons lemon juice

1⁄2 package taco seasoning

12 (6 -inch) warmed corn tortillas

(1 cup shredded red cabbage, 1 cup shredded green cabbage, 2 cups chopped tomatoes, 1⁄2 cup nonfat sour cream taco sauce to taste)

Grilled Chicken/ Beef/ Mutton

1 bowl smoked /grilled (smoked chicken tastes horrible) chicken

Avocado Salad

Broccoli and Cheese Soup

1 tablespoon butter or olive oil

(1⁄2 medium - size onion, chopped, 1 clove garlic, minced to taste)

2 cups broccoli florets

1 medium -size gold potato, diced

1⁄2 cups low - sodium chicken broth or vegetable broth

3⁄4 cup finely shredded cheddar cheese

Salt and black pepper


Tropical Fruit and Nut Snack Mix

1 tablespoon butter
1⁄4 cup honey (optional)

1 teaspoon almond or coconut extract

1 teaspoon ground cinnamon

2 cups old fashioned oats nonstick cooking spray

1⁄2 cup sliced almonds
3⁄4 cup dried tropical fruit bits 1⁄2 cup banana chips

1⁄4 cup raisins

Chickpeas Salad

1 bowl chickpeas / rajma/ black beans salad

(Boiled chickpeas add veggies, black salt, vinegar Add 2-ounce boiled chicken

Fresh Salsa

1-pound ripe tomatoes (About 2 mediums tomatoes), chopped

11⁄2 cups chopped onion 1⁄3 cup chopped fresh cilantro

3 jalapeño peppers, seeds removed and chopped

2 tablespoons lime juice

2 cloves garlic, finely chopped

1⁄4 teaspoon salt

Combine all ingredients in a medium bowl.

Fruit juice with

Cashew Trial Mix

2 tbsp cashew pieces

1/2 cup whole grain cereal
4 dried apricot halves, chopped

Fruit Juice Like apple, strawberry, mango 4-5 leaves of mint

(Add fruit and water in blender and blend well)

Exercise Routine:

To maintain your weight: Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. Strong pphysical activity can help you maintain your weight over time.

Exercise Routine 30-45 minutes
After Dinner
Time: 9:15-9:50 pm
Saturday, Sunday Tuesday, Thursday Monday, Friday, Wednesday
  • 30 min brisk walk (add 5 mins daily)
  • 20 jumping jacks (2 sets daily)
  • 10 sit ups (add 3 sit up daily)
  • 10 wall pushups (add 1 set next time)
  • 2 set lunges 10 times (add 1 set next time)
  • 2 set half or full crunches 10 times (add 1 set daily)
  • 10 second plank (add 5 second daily)
  • 30 min brisk walk (add 5 mins daily)
  • 20 jumping jacks (2 sets daily)
  • 2 sets biceps curls (add 2 set daily)
  • 2 set half or full leg raises ups and down 10 times (add 1 set daily)
  • 2 set Mountain Climbing 9 add 10 sets daily)
  • 2 set squats 15 times (add 1 set next time)
  • Burpees (10 times)
  • 15 second plank
  • 40 min brisk walk
  • 20 jumping jacks (2 sets daily)
  • 2 set half or full crunches 10 times (add 1 set next day)
  • 2 sets High Knees 15 times (add 5 times and 1 set next day)
  • 20 second plank

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