Diet plan grocery list
Rice
Lentils
Wheat Flour
Chickpeas
Potatoes
Tomatoes
Onions
Garlic
Ginger
Spinach
Cauliflower
Eggplant
Bell Peppers
Carrots
Cucumbers
Bananas
Apples
Oranges
Mangoes
Chicken
Fish
Beef
Yogurt
Milk
Paneer
Eggs
Turmeric Powder
Cumin Seeds
Coriander Powder
Garam Masala
Mustard Oil
Green Chilies
Lemon
Diet plan overview
Catering to picky eaters, the Indian diet plan for picky eaters incorporates familiar flavors while sneaking in the necessary nutrients. Dishes are creatively crafted to include a variety of vegetables and proteins in forms that are appealing, like smoothies or mixed vegetable parathas.
The focus is on making meals colorful and visually appealing, which can help entice picky eaters to try new foods. It's all about finding clever ways to include healthy ingredients without compromising on taste.
Foods to eat
- Mild Flavored Vegetables: Carrots, cucumbers, and peas that are not too overpowering in taste.
- Smoothies: Blend fruits with yogurt or milk to make nutritious and tasty drinks.
- Whole Grain Products: Whole wheat pasta, brown rice, and multigrain bread for balanced nutrition.
- Mild Cheeses: Mozzarella and ricotta, which are soft and less intense.
- Lean Proteins: Chicken breast, fish fillets, and paneer for essential nutrients without strong flavors.
✅ Tip
For picky eaters, sneak finely grated carrots into parathas — they won't notice the difference but will get the nutrition.
Foods not to eat
- Spicy Foods: Avoid hot spices and chillies that can be off-putting to sensitive palates.
- Complex Mixtures: Dishes with too many ingredients that can overwhelm picky eaters.
- Strong Flavored Fruits: Avoid overly sour or bitter fruits like grapefruits and star fruit.
- Heavy Sauces: Thick, creamy, or pungent sauces that can mask the natural flavors of foods.
- Fried Foods: Greasy and heavy, which can be unappealing to some sensitive eaters.
Main benefits
Transform meal times into an enjoyable experience with the Indian diet plan for picky eaters. This plan cleverly incorporates nutrient-rich ingredients into well-loved dishes, ensuring that even the fussiest eaters receive their daily nutrition without a fuss. With a focus on tasty, visually appealing meals, it makes healthy eating exciting and approachable for all ages.
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📊 Recommended food breakdown (Source)
How to budget on this diet plan
Catering to picky eaters while sticking to a budget is possible with a bit of creativity. Offer a variety of options at meal times, including different textures, colors, and flavors, to increase the chances of finding something your picky eater enjoys. Get them involved in meal planning and preparation—they're more likely to eat something they helped make. Stick to affordable staples like pasta, rice, beans, and eggs, which can be prepared in various ways to suit different preferences. And consider introducing new foods gradually, pairing them with familiar favorites to make them more appealing and increase acceptance over time.
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Meal plan suggestion
7-Day Meal Plan for Indian Diet for Picky Eaters
Day 1
- Breakfast: Paratha with Yogurt
- Lunch: Chicken Curry with Rice
- Dinner: Paneer Bhurji with Chapati
- Snack: Sliced Apples
Day 2
- Breakfast: Banana Smoothie with Milk
- Lunch: Fish Curry with Rice
- Dinner: Aloo Gobi (Potato and Cauliflower) with Chapati
- Snack: Cucumber Slices with Lemon
Day 3
- Breakfast: Scrambled Eggs with Onions and Bell Peppers
- Lunch: Beef Curry with Rice
- Dinner: Dal (Lentil Soup) with Spinach and Chapati
- Snack: Mango Slices
Day 4
- Breakfast: Yogurt with Bananas
- Lunch: Chole (Chickpeas) with Rice
- Dinner: Baingan Bharta (Eggplant) with Chapati
- Snack: Carrot Sticks with Yogurt Dip
Day 5
- Breakfast: Paneer Sandwich
- Lunch: Chicken Biryani
- Dinner: Mixed Vegetable Curry (Cauliflower, Carrots, Bell Peppers) with Rice
- Snack: Sliced Oranges
Day 6
- Breakfast: Spinach and Paneer Omelette
- Lunch: Fish Fry with Rice
- Dinner: Potato and Bell Pepper Stir Fry with Chapati
- Snack: Sliced Apples with Yogurt
Day 7
- Breakfast: Mango Lassi
- Lunch: Beef Stir Fry with Bell Peppers and Rice
- Dinner: Dal Tadka (Lentils) with Rice
- Snack: Banana Slices
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Article reviewed
- Written by our editorial team.
- Published on May 22, 2024
- Updated on Nov 1, 2024