Last Updated: Jan 20, 2025
Recent studies have shown that the food we eat not only affects our physical health but it also impacts our brain, particularly the grey matter, adding a new dimension to the saying ‘food for thought’. Foods that are rich in vitamin and minerals, antioxidants and good fats provide energy and help in improving cognitive abilities and safeguarding against brain diseases. Therefore when we sustain ourselves with a balanced diet consisting of brain-rich foods, it can boost the brain and protect against illnesses.
There are some foods that do this job better than the others and they are as follows:
Sunday | |
Breakfast (8:00-8:30AM) | Chicken sandwich(4 slice bread) + 1 cup skimmed milk. |
Mid-Meal (11:00-11:30AM) | 1 fruit portion( Berries, Pomegranate, Avacado) |
Lunch (2:00-2:30PM) | Tofu Veg pulav rice 1.5 cup+ 1 cup Low fat curd. |
Evening (4:00-4:30PM) | 1 cup carrot beetroot salad |
Dinner (8:00-8:30PM) | 3 roti/ Chapathi+ spinach subji 1/2 cup. |
Monday | |
Breakfast (8:00-8:30AM) | chappati-3+ Egg roast 1/2 cup/ 1cup egg curry( 2 egg) |
Mid-Meal (11:00-11:30AM) | green gram sprouts with tomato and olive oil 1 cup |
Lunch (2:00-2:30PM) | 4 Roti+1/2 cup salad + Fish curry (Mackerel 80 gm). |
Evening (4:00-4:30PM) | 1 fruit portion( Berries, Pomegranate, Avacado) |
Dinner (8:00-8:30PM) | 3 Roti / chappathi.+ Tomato subji 1/2 cup. |
Tuesday | |
Breakfast (8:00-8:30AM) | Fermented ragi dosa 3 +Tomato /green chutney. |
Mid-Meal (11:00-11:30AM) | 1 fruit portion( Berries, Pomegranate, Avacado) |
Lunch (2:00-2:30PM) | 1.5 cup rice+Kidney beans curry 1 cup + Tuna fry( 80g)+ Ladies finger subji 1/2 cup. |
Evening (4:00-4:30PM) | 1 glass milk with pumpkin seed and dark chocolate |
Dinner (8:00-8:30PM) | Wheat dosa 3 + 1 cup Bitter guard subji. |
Wednesday | |
Breakfast (8:00-8:30AM) | Besan cheela 3 + 1 tbs green chutney+ 1 boiled egg |
Mid-Meal (11:00-11:30AM) | Broccoli salad 1 cup |
Lunch (2:00-2:30PM) | 4 chapati+Oyster roast(6 medium Oysters)+ Dhal 1/2 cup+ cucumber salad 1/2 cup. |
Evening (4:00-4:30PM) | 1 glass badam walnut milk shake. |
Dinner (8:00-8:30PM) | Brocken weat upma 1 cup+ 1/2 cup green beans subji |
Thursday | |
Breakfast (8:00-8:30AM) | Mushroom Paratha 2 + Tomato chutney. |
Mid-Meal (11:00-11:30AM) | plane Yoghurt with raw vegetables / grilled vegetables -1 cup |
Lunch (2:00-2:30PM) | 1.5 cup rice+ chicken curry( 150 gm chicken)+ Palak subji 1/2 cup+ 1/2 cup low fat curd. |
Evening (4:00-4:30PM) | 1 fruit portion( Berries, Pomegranate, Avacado) |
Dinner (8:00-8:30PM) | 3 Roti/ chapati+ Broccoli subji 1/2 cup. |
Friday | |
Breakfast (8:00-8:30AM) | Oats upma 1 cup + 2 boiled egg. |
Mid-Meal (11:00-11:30AM) | 1 fruit portion( Berries, Pomegranate, Avacado) |
Lunch (2:00-2:30PM) | 1.5 cup rice+ Mushroom curry 1/2 cup + Ladies finger subji 1/2 cup. |
Evening (4:00-4:30PM) | 1 glass Avacado milk shake |
Dinner (8:00-8:30PM) | 3 Roti / chappathi+Ridge guard subji 1/2 cup. |
Saturday | |
Breakfast (8:00-8:30AM) | Paneer Paratha 3+ Green chutney. |
Mid-Meal (11:00-11:30AM) | 1 cup boilled chick peas with red pepper. |
Lunch (2:00-2:30PM) | 1/2 cup rice + 3 medium chappati+ Fish masala 1 cup( Mackerel 80 g)+ Snake guard subji 1/2 cup. |
Evening (4:00-4:30PM) | 1 fruit portion( Berries, Pomegranate, Avacado) |
Dinner (8:00-8:30PM) | Broken wheat upma 1 cup+ 1/2 cup green beans subji |
Do's:
Don'ts:
References
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