DAILY MEAL SCHEDULE
| Time | Meal Options |
|---|---|
| 6:00 – 6:30 AM |
Fruit salad (bananas, apples, dates/dried figs, soaked almonds). |
| 10:00 AM (School Recess / Mid-morning) |
Indian Options:
Idlis / dosa / upma* / khichdi / parathas
International Options:
Sandwich using multi-grain or whole wheat bread filled with egg / chicken / turkey ham / chicken sausages and vegetables.
Note: Use butter sparingly. Nutella/jams have high sugar/less protein – use only occasionally. |
| 1:30 – 3:00 PM (Lunch) |
Indian Options:
Rotis + vegetables + rice + lentils/legumes/meat + salad.
Optional – yogurt
International Options:
Rice / pasta / noodles / bread + vegetables + legumes/meat + salad.
Optional – yogurt |
| 5:00 PM (Evening Snack) |
Indian Options:
Idlis / dosa / upma* / khichdi / parathas
International Options:
Sandwich (multi-grain/whole wheat) with egg / chicken / sausages & veggies.
+ small cup of Nutrini / Pediasure drink |
| 9:00 PM (Dinner) |
Indian Options:
Rotis + vegetables + rice + lentils/legumes/meat + salad.
Optional – yogurt
International Options:
Rice / pasta / noodles / bread + vegetables + legumes/meat + salad.
Optional – yogurt |
Tip: *Upma may be prepared with semolina, wheat flour, dalia (broken wheat), or vermicelli (sevai).
HEALTHY FOOD IDEAS
