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Mon, Mar 2
Breakfast 7:30 – 8:30 AM
Ragi Morning Ritual Ragi, milk, banana, cardamom 💛 Rich in Calcium & Protein — Strong bones
Mid-Morning Snack 10:00 – 10:30 AM
Makhana Cloud Kheer Makhana, almonds, raisins 💛 Rich in Protein & Calcium — Crunchy goodness
Lunch 12:30 – 1:30 PM
Garden Fresh Khichdi Rice, dal, kaddu, tori, bhindi, ghee 💛 Rich in Protein & Vitamins — Summer power
Evening Snack 4:00 – 4:30 PM
Fruit Chaat Apple, banana, chaat masala 💛 Rich in Vitamins — Tangy treat
Dinner 7:00 – 8:00 PM
Paneer Bhurji Delight Roti, paneer, lauki, cream 💛 Rich in Calcium & Iron — Complete dinner
Fruits: 2 Veggies: 2
Tue, Mar 3
Breakfast 7:30 – 8:30 AM
Golden Besan Cheela Besan, onion, tomato, coriander 💛 Rich in Protein & Fiber — Savory start
Mid-Morning Snack 10:00 – 10:30 AM
Dahi Chawal Comfort Bowl Curd, dry fruit powder 💛 Rich in Probiotics & Energy — Creamy snack
Lunch 12:30 – 1:30 PM
Dal Chawal Comfort Plate Rice, toor dal, lauki, kaddu, ghee 💛 Rich in Protein & Vitamins — Family meal
Evening Snack 4:00 – 4:30 PM
Kela Oat Mini Cakes Banana, oats, ghee 💛 Rich in Fiber — Finger food
Dinner 7:00 – 8:00 PM
Dalia Cardamom Dream Dalia, milk, dry fruit powder, cardamom 💛 Rich in Fiber & Calcium — Cozy evening
Fruits: 2 Veggies: 2
Wed, Mar 4
Breakfast 7:30 – 8:30 AM
Cloud Soft Idli Idli, sambar, coconut chutney 💛 Rich in Protein & Iron — South Indian power
Mid-Morning Snack 10:00 – 10:30 AM
Makhana Cloud Kheer Makhana, turmeric, ghee 💛 Rich in Calcium — Light crunch
Lunch 12:30 – 1:30 PM
Lauki Hara Khichdi Rice, dal, lauki, ghee, garlic, kaddu 💛 Rich in Fiber & Vitamins — Summer goodness
Evening Snack 4:00 – 4:30 PM
Seasonal Fruit Medley Seasonal fruits 💛 Rich in Vitamins — Rainbow colors
Dinner 7:00 – 8:00 PM
Paneer Bhurji Delight Wheat flour, paneer, coriander, ghee 💛 Rich in Calcium & Protein — Filling dinner
Fruits: 1 Veggies: 2
Thu, Mar 5
Breakfast 7:30 – 8:30 AM
Rava Upma Comfort Bowl Rava, lauki, bhindi, mustard, curry leaves 💛 Rich in Carbs & Fiber — Quick energy
Mid-Morning Snack 10:00 – 10:30 AM
Paneer Bhurji Delight Fresh paneer, cumin 💛 Rich in Protein & Calcium — Soft bites
Lunch 12:30 – 1:30 PM
Dahi Chawal Comfort Bowl Rice, curd, pomegranate, cumin, cucumber 💛 Rich in Probiotics & Calcium — Cool lunch
Evening Snack 4:00 – 4:30 PM
Khajoor Mewa Bites Dates, almonds, cashews 💛 Rich in Iron & Energy — Natural sweet
Dinner 7:00 – 8:00 PM
Dal Chawal Comfort Plate Rice, mixed dal, ghee, cumin 💛 Rich in Protein & Fiber — Wholesome dinner
Fruits: 1 Veggies: 4
Fri, Mar 6
Breakfast 7:30 – 8:30 AM
Pesarattu Velvet Dosa Moong dal, rice, ginger, cumin 💛 Rich in Protein & Iron — No-ferment power
Mid-Morning Snack 10:00 – 10:30 AM
Dahi Chawal Comfort Bowl Curd, rice, cumin 💛 Rich in Probiotics — Cooling snack
Lunch 12:30 – 1:30 PM
Sabzi Dalia Delight Dalia, lauki, kaddu, bhindi, tori 💛 Rich in Fiber & Vitamins — Complete meal
Evening Snack 4:00 – 4:30 PM
Kela Oat Mini Cakes Banana, oats, cinnamon, ghee 💛 Rich in Fiber & Vitamins — Naturally sweet
Dinner 7:00 – 8:00 PM
Makhana Cloud Kheer Milk, makhana, cardamom, dry fruits 💛 Rich in Calcium & Protein — Bedtime boost
Fruits: 2 Veggies: 2
Sat, Mar 7
Breakfast 7:30 – 8:30 AM
Morning Poha Plate Poha, potato, peanuts (crushed) 💛 Rich in Iron & Protein — Light breakfast
Mid-Morning Snack 10:00 – 10:30 AM
Cheesy Toast Fingers Bread, cheese, butter 💛 Rich in Calcium & Protein — Quick bite
Lunch 12:30 – 1:30 PM
Dal Chawal Comfort Plate Rice, rajma, tomato, onion, ghee 💛 Rich in Protein & Iron — Punjabi favorite
Evening Snack 4:00 – 4:30 PM
Fruity Shakti Smoothie Banana, milk, cardamom 💛 Rich in Potassium & Calcium — Creamy drink
Dinner 7:00 – 8:00 PM
Dalia Cardamom Dream Dalia, milk, dry fruit powder, cardamom 💛 Rich in Fiber & Calcium — Cozy evening
Fruits: 1 Veggies: 3
Sun, Mar 8
Breakfast 7:30 – 8:30 AM
Crispy Golden Dosa Dosa, sambar, coconut chutney 💛 Rich in Iron & Protein — Crispy goodness
Mid-Morning Snack 10:00 – 10:30 AM
Cooling Fruit & Curd Bowl Curd, fruits, sabja seeds, jeera 💛 Rich in Probiotics & Hydration — Summer cooling
Lunch 12:30 – 1:30 PM
Garden Fresh Khichdi Rice, lauki, kaddu, tori, ghee 💛 Rich in Carbs & Vitamins — Colorful rice
Evening Snack 4:00 – 4:30 PM
Dahi Chawal Comfort Bowl Curd, pomegranate 💛 Rich in Probiotics — Refreshing
Dinner 7:00 – 8:00 PM
Paneer Bhurji Delight Paneer, onion, tomato, capsicum, roti 💛 Rich in Calcium & Protein — Hearty dinner
Fruits: 2 Veggies: 2

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Key Nutrients

Calcium

For strong bones. Milk, curd, paneer, and ragi.

Protein

For muscle repair. Dal, eggs, chicken, or soya.

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