Indian Vegetarian Diet Chart For Menopause

Indian Vegetarian Diet Chart For Menopausal Weight Management

Here's a sample Indian vegetarian diet chart for women aged between 45 to 55-year-old and weighing 60-75 kg , experiencing menopause. This is a sample diet regime to reduce and maintain weight.

 

Breakfast:

Option 1: 1 small bowl of vegetable upma (semolina cooked with mixed vegetables) or poha (flattened rice) with added vegetables

Option 2: 1 small bowl of vegetable dalia (broken wheat) or oats porridge cooked with milk or water, topped with nuts and seeds

Option 3: 2-3 idlis (steamed rice cakes) with sambar (vegetable lentil soup) and coconut chutney

Mid-Morning Snack:

Option 1: 1 small bowl of mixed fruits (e.g., papaya, apple, grapes)

Option 2: 1 small cup of buttermilk or chaas (yogurt-based drink) with a sprinkle of roasted cumin powder

Option 3: 1 small handful of roasted chana (chickpeas) or makhana (fox nuts)

Lunch:

Option 1: 1 cup of mixed vegetable curry (e.g., aloo gobi, baingan bharta) with 1 small bowl of dal (lentils) and 1 small serving of steamed rice or roti (whole wheat flatbread)

Option 2: 1 small bowl of vegetable pulao (rice dish) with raita (yogurt-based side dish) and salad

Option 3: 1 cup of rajma (kidney beans) or chole (chickpeas) curry with 1 small bowl of brown rice or quinoa and a side of salad

Afternoon Snack:

Option 1: 1 small bowl of cucumber and carrot sticks with a tablespoon of hummus or yogurt-based dip

Option 2: 1 small plate of sprouts salad with chopped onions, tomatoes, and lemon juice

Option 3: 1 small bowl of roasted peanuts or chana chaat (chickpea snack) with added vegetables and spices

Dinner:

Option 1: 1 small bowl of vegetable khichdi (rice and lentil dish) with yogurt or raita and a side of salad

Option 2: 2-3 whole wheat chapatis with palak paneer (spinach and cottage cheese curry) or mixed vegetable curry and a side of salad

Option 3: 1 small bowl of vegetable dal (lentil curry) with 1 small bowl of quinoa or millets and a side of roasted vegetables

Evening Snack (optional):

Option 1: 1 small cup of herbal tea (e.g., tulsi tea, ginger tea) with a couple of digestive biscuits

Option 2: 1 small bowl of mixed fruits with a sprinkle of chaat masala or roasted cumin powder

Option 3: 1 small glass of buttermilk or chaas (yogurt-based drink)

Note: Indian cuisine offers a wide variety of spices and herbs that can be beneficial during menopause. Include ingredients like turmeric, fenugreek, fennel, and sesame seeds, as they may have potential health benefits. Avoid excessive consumption of fried and processed foods, and opt for homemade, fresh, and nutritious meals. Stay hydrated by drinking adequate water throughout the day.

 

Please keep in mind that individual needs may vary, and it's advisable to consult with a healthcare professional or a registered dietitian to personalize this diet plan based on your specific requirements, preferences, and any underlying health conditions you may have.