Hi, I am 22 years old. My height is 157cms and weight is 38 kg. Can you suggest a vegetarian diet for me to gain weight, and help plan my pregnancy.
Hi , you are too underweight and need to put on 8-10 kg. With this weight, if you are planning a pregnancy, there are chances the baby could be underweight. Try to put on weight with healthy foods. Do some forms of exercises if possible like gym , yoga or walking. Here is the diet for you.
EarlyMorning(7.00) : 1 fruit + 1 glass of skimmed milk
Breakfast (9.30 a.m) : 1 bowl upma / poha/ 2 slices brown bread sandwich with paneer
Mid morning(12.00) : 1 fruit + fistfull of peanuts/ 4 pcs of almonds + 2 pcs of walnuts.
Lunch (2.30 p.m) : 4-5 roti(dry) + 1 bowl green veg.+ 1 bowl salad+ 1 bowl skimmed curd/ butter milk + 100 gm skimmed paneer/ soya chunks.
Snack(5.00 p.m) : Bhel/2 slice of khakara/ 4 wheat toast / multigrain buiscuits + 1 glass skimmed milk.
Mid evening( 7.00 p.m): Sprouts / brown bread sandwich with vegetable.
Dinner(9.30 p.m): 4-5 rotis (dry) + 1 bowl green vegetables + 1 bowl salad+ 1 bowl skimmed curd/ butter milk + 100 gm skimmed paneer/ soya chunks.
Also, have 3-4 litres of water a day. Add 1 tbsp Flaxseed (Alsi) powder to your lunch and dinner.