Weekly Diet Plan - Day 3

Day 3

Breakfast: Ragi dosa with coconut chutney

Ingredients:

• 1 cup ragi flour

• ¼ cup rice flour

• ½ cup curd

• ½ cup water

• Salt to taste

• Oil for cooking

For Coconut Chutney:

• ½ cup grated coconut

• 2 tbsp roasted chana dal

• 1 green chili

• ½ inch ginger

• Salt to taste

• Water as required

• 1 tsp mustard seeds

• 1 tsp oil

• Few curry leaves

Instructions:

1. Mix ragi flour, rice flour, curd, salt, and water to make a smooth batter. Let it rest for 15 minutes.

2. Heat a pan, pour a ladleful of batter, and spread it thin. Cook with a little oil until crispy.

3. Blend coconut, roasted chana dal, chili, ginger, salt, and water to make chutney.

4. Heat oil, add mustard seeds and curry leaves, and pour over chutney. Serve with dosa.

Lunch: Moong dal khichdi with yogurt

Ingredients:

• ½ cup moong dal (split green gram)

• ½ cup rice

• 1 small onion, chopped

• 1 small tomato, chopped

• ½ tsp cumin seeds

• ½ tsp turmeric powder

• 1 tsp ghee

• 2 cups water

• Salt to taste

Instructions:

1. Wash rice and moong dal together.

2. Heat ghee in a pressure cooker, add cumin seeds and onions, and sauté until golden.

3. Add tomatoes, turmeric, and salt, and cook for a minute.

4. Add rice, dal, and water. Pressure cook for 2-3 whistles.

5. Serve hot with yogurt.

Dinner: Baked fish with quinoa and roasted vegetables

Ingredients:

• 1 fillet of fish (salmon or tilapia)

• 1 tsp olive oil

• ½ tsp garlic powder

• ½ tsp black pepper

• ½ tsp lemon juice

• Salt to taste

• ½ cup cooked quinoa

• 1 cup mixed vegetables (bell peppers, zucchini, carrots)

Instructions:

1. Preheat oven to 375°F (190°C).

2. Marinate fish with olive oil, garlic powder, black pepper, lemon juice, and salt.

3. Place fish and chopped vegetables on a baking tray. Drizzle with olive oil and season.

4. Bake for 15-20 minutes until fish is cooked.

5. Serve with cooked quinoa.