7-day vegetable-based nutrition plan
7-day vegetable-based nutrition plan designed to be balanced, nutrient-rich, and focused on calcium, protein, and overall health. This plan is suitable for vegetarians and can be adjusted based on specific preferences or requirements. Day 1 Breakfast: Spinach and mushroom omelet (or tofu scramble) + whole wheat toast Lunch: Mixed vegetable curry (spinach, carrots, beans) + brown rice Snack: Roasted Makhana Dinner: Stir-fried broccoli and tofu with garlic + quinoa Day 2 Breakfast: Kale smoothie (kale, banana, almond milk, chia seeds) Lunch: Okra (bhindi) masala + chapati + cucumber salad Snack: Carrot sticks with hummus Dinner: Vegetable soup (carrots, cress, celery, tomatoes) + whole-grain bread Day 3 Breakfast: Ragi (finger millet) porridge with almond toppings Lunch: Bok choy stir-fry with tofu + jasmine rice Snack: Sprouted moong chaat (with tomatoes, coriander, and lemon) Dinner: Grilled zucchini, bell peppers, and eggplant + quinoa Day 4 Breakfast: Multigrain dosa with...