Nutrient-Rich & Indigenous | Prepared by: Chandana Zinka
Ragi porridge (with full-fat milk + 1 tsp jaggery)
→ Calcium, Iron, Vitamin D (milk), Magnesium, Phosphorus, Vitamin B2🍌 Banana
→ Potassium, Vitamin B6, Prebiotics, Manganese🍈 1 Amla (raw or juice)
→ Vitamin C, Polyphenols, Antioxidants🥜 5 soaked Almonds + 2 Walnuts + 1 tsp Flaxseeds
→ Vitamin E, Omega-3, Zinc, Selenium, MagnesiumBonus: 20 mins of sunlight (arms + face)
→ Vitamin D synthesis🍚 Hand-pounded rice or Kodo/Jowar millet
→ Complex carbs, B-complex, Magnesium, Zinc🍲 Toor dal or Green gram curry
→ Protein, Folate, Iron, B1, B6, Zinc🥬 Stir-fried Spinach/Amaranth with lemon juice
→ Iron, Calcium, Vitamin C (lemon), Vitamin A, Folate, Magnesium🥗 Raw Cucumber-Tomato salad with 1 tsp roasted Til (Sesame)
→ Silica (skin), Vitamin A, C, Zinc, Copper, Calcium🥛 Buttermilk with jeera & hing
→ Probiotics, B12 (minor), Calcium, Iodine🌾 Multigrain Phulkas (Wheat + Bajra + Chana flour)
→ Iron, Fiber, Zinc, B-complex, Selenium, Manganese🍛 Bottle gourd or Ridge gourd sabzi with mustard seeds
→ Fiber, B6, Potassium, Vitamin C, Folate🥕 Carrot-Beetroot stir-fry (in til oil)
→ Vitamin A, C, Iron, Beta-carotene, Antioxidants, Omega-6🥥 Small Coconut chutney
→ Good fats, MCTs, Selenium, Zinc🥣 Curd with 1 tsp ground flaxseeds
→ Probiotics, Omega-3, Calcium, B12 (minor), Magnesium| Supplement | Why Needed | Dose | Notes |
|---|---|---|---|
| Vitamin B12 | Not present in veg foods | 1500 mcg/week | Methylcobalamin sublingual preferred |
| Vitamin D3 | Sunlight may not be enough | 2000 IU/day | Softgel with fat or take with breakfast |
| Omega-3 (optional) | Brain & inflammation | 500–1000 mg/day | Use plant-based (algae oil) capsule |
| Day | Meal Variation | Key Nutrients Focused |
|---|---|---|
| Mon | Sprouted moong + lemon salad (lunch) | Iron, C, Enzymes, B9 |
| Tue | Methi thepla + curd (dinner) | Vitamin K, Fiber, Calcium |
| Wed | Besan chilla with mint chutney (breakfast) | Protein, Folate, Iron, Chlorophyll |
| Thu | Drumstick sambar + rice (lunch) | Calcium, Iron, C, Magnesium |
| Fri | Khichdi with ajwain + ghee (dinner) | Digestion aid, Iron, Protein, Fats |
| Sat | Poha + peanuts + lemon (breakfast) | Iron, C, Protein, Healthy fats |
| Sun | Idli + sambar + coconut chutney (dinner) | Probiotics, Protein, Fiber, B12 (curd) |