Zelta · Meal Plan

Z

Zelta

Doctor-Prescribed Weight Loss · zelta.in

Personalised Meal Plan

A daily eating guide for healthier living

MealPlan

Kcal / day

A balanced plate · structured timings · mindful portions — built around whole, minimally processed foods.

🍽️

Know Your Plate

Prepared for Patient name Date

Name

Age

Weight (kg)

BMI

HbA1c (%)

Meal	Time	What to Eat	Notes

🍽️ Know Your Plate

50% 25% 25%

50% Non-starchy Vegetablesspinach, broccoli, cabbage, cauliflower, brinjal, tomato, beans

25% Protein Foodsdal, paneer, soya, egg, lean meat, fish, low-fat yogurt

25% Grains & Starchy Vegunpolished rice, oats, millets, sweet potato, broken wheat

✋ Know Your Portion Size

🫴

1 Handful

1 serving of snack — nuts, seeds, roasted chana

🎾

1 Tennis Ball

1 serving of fruit

👍

Thumb Tip

1 teaspoon — keep oil & fat to a minimum

✊

1 Fist

1 cup — ½ cup cereal, dal or rice

🤲

Two Open Hands

A healthy serving of vegetables

✋

Palm Size

1 serving of protein — fish, paneer, poultry

✓ Eat Most of These

Whole, unprocessed or minimally processed, fibre-containing foods that release glucose into the blood gradually.

Non-starchy vegetables — lettuce, cucumbers, broccoli, tomatoes, green beans
Fruits — apples, oranges, pear, guava, strawberries
Whole intact grains — brown rice, broken wheat, unpolished millets, whole wheat bread, oatmeal
Starchy vegetables & legumes — sweet potato, corn, green peas, pumpkin, kidney beans, chickpeas

✕ Try to Eat Less of These

Refined, highly processed carbohydrates that digest quickly and cause sharp spikes in blood glucose.