Sample Diet Plan Generated by our AI

Based on the information provided, here is a personalized 7-day diet plan tailored to your needs, considering your age, gender, height, weight, ideal weight, medical condition (high blood pressure), and cuisine preferences (Kerala and South Indian non-vegetarian cuisine).

 

Day 1 

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Breakfast : Oats Upma - Portion: 1 cup (150g)

Calories: 220 - Protein: 8g, Carbohydrates: 40g, Fat: 5g 

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Lunch : Grilled Chicken with Brown Rice - Portion: 150g chicken, 1 cup (200g) brown rice 

Calories: 450 - Protein: 35g, Carbohydrates: 60g, Fat: 10g 

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Dinner : Fish Curry (using coconut milk) with Quinoa - Portion: 150g fish, 1 cup (185g) quinoa 

Calories: 500 - Protein: 30g, Carbohydrates: 60g, Fat: 15g 

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Snack : Mixed Nuts (unsalted) - Portion: 30g 

Calories: 180 - Protein: 6g, Carbohydrates: 6g, Fat: 16g

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Day 2 

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Breakfast : Idli with Sambar - Portion: 3 idlis (150g), 1 cup (200g) sambar 

Calories: 300 - Protein: 12g, Carbohydrates: 55g, Fat: 5g 

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Lunch : Chicken Biryani (with less oil) - Portion: 1 cup (200g) 

Calories: 550 - Protein: 25g, Carbohydrates: 70g, Fat: 15g 

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Dinner : Prawn Stir Fry with Vegetables - Portion: 150g prawns, 1 cup (150g) vegetables -

Calories: 400 - Protein: 30g, Carbohydrates: 20g, Fat: 20g 

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Snack : Fresh Fruit Salad - Portion: 1 cup (150g) - Calories: 100 

Protein: 1g, Carbohydrates: 25g, Fat: 0g

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Day 3 

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Breakfast : Ragi Porridge - Portion: 1 cup (200g) 

Calories: 250 - Protein: 8g, Carbohydrates: 50g, Fat: 2g 

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Lunch : Grilled Fish with Steamed Vegetables - Portion: 150g fish, 1 cup (150g) vegetables 

Calories: 350 - Protein: 30g, Carbohydrates: 15g, Fat: 15g 

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Dinner : Chicken Curry with Whole Wheat Roti - Portion: 150g chicken, 2 rotis (100g) 

Calories: 500 - Protein: 35g, Carbohydrates: 60g, Fat: 15g 

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Snack: Yogurt with Honey - Portion: 1 cup (200g) 

Calories: 150 - Protein: 8g, Carbohydrates: 20g, Fat: 4g

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Day 4

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Breakfas : Dosa with Coconut Chutney - Portion: 2 dosas (100g), 2 tbsp chutney 

Calories: 350 - Protein: 10g, Carbohydrates: 60g, Fat: 10g 

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Lunch : Mutton Curry with Brown Rice - Portion: 150g mutton, 1 cup (200g) brown rice 

Calories: 600 - Protein: 40g, Carbohydrates: 60g, Fat: 25g 

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Dinner : Egg Curry with Quinoa - Portion: 2 eggs, 1 cup (185g) quinoa 

Calories: 450 - Protein: 25g, Carbohydrates: 60g, Fat: 20g 

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Snack : Roasted Chickpeas - Portion: 30g 

Calories: 120 - Protein: 6g, Carbohydrates: 20g, Fat: 2g

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Day 5

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Breakfast : Vegetable Upma - Portion: 1 cup (150g) 

Calories: 250 - Protein: 6g, Carbohydrates: 50g, Fat: 5g 

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Lunch : Fish Fry with Brown Rice - Portion: 150g fish, 1 cup (200g) brown rice 

Calories: 500 - Protein: 35g, Carbohydrates: 60g, Fat: 15g 

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Dinner : Chicken Stew with Appam - Portion: 150g chicken, 2 appams (100g) 

Calories: 550 - Protein: 30g, Carbohydrates: 70g, Fat: 20g 

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Snack : Papaya Slices - Portion: 1 cup (150g) 

Calories: 60 - Protein: 1g, Carbohydrates: 15g, Fat: 0g

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Day 6 

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Breakfast : Poha with Peas - Portion: 1 cup (150g) 

Calories: 250 - Protein: 6g, Carbohydrates: 50g, Fat: 5g 

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Lunch : Chicken Tikka with Salad - Portion: 150g chicken, 1 cup (150g) salad 

Calories: 400 - Protein: 30g, Carbohydrates: 15g, Fat: 20g 

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Dinner : Fish Molee with Steamed Rice - Portion: 150g fish, 1 cup (200g) rice 

Calories: 500 - Protein: 30g, Carbohydrates: 70g, Fat: 15g 

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Snack: Cucumber and Carrot Sticks - Portion: 1 cup (100g) 

Calories: 40 - Protein: 1g, Carbohydrates: 10g, Fat: 0g

 

​ Day 7 

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Breakfast : Chia Seed Pudding with Almond Milk - Portion: 1 cup (200g) 

Calories: 300 - Protein: 8g, Carbohydrates: 40g, Fat: 15g 

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Lunch : Kerala Chicken Curry with Brown Rice - Portion: 150g chicken, 1 cup (200g) brown rice 

Calories: 600 - Protein: 40g, Carbohydrates: 60g, Fat: 25g 

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Dinner : Shrimp Curry with Quinoa - Portion: 150g shrimp, 1 cup (185g) quinoa 

Calories: 500 - Protein: 35g, Carbohydrates: 60g, Fat: 15g 

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Snack : Mixed Fruit Smoothie - Portion: 1 cup (200g) 

Calories: 150 - Protein: 2g, Carbohydrates: 35g, Fat: 0g

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Summary This diet plan is designed to provide balanced nutrition while considering your medical condition and cuisine preferences. It is recommended to consult with a healthcare provider or a registered dietitian before starting any new diet plan, especially with high blood pressure. Adjustments may be needed based on your specific health needs and responses to the diet.