Page 41 - F15 Intermediate Booklet English

LUNCH & DINNER.

Mix and match the following recipes during the INTERMEDIATE
program to make sure you’re meeting your calorie requirement and
staying properly fueled throughout the day!

+ Women 450 Calories + Men 550 Calories

Veg Pulao with Cucumber Raita Fish/ Chicken Curry with Rice

Women Men Women Men
2 small cups Veg Pulao 2 medium cups Veg 120 g cooked fish (Tuna/ 150 g cooked fish (Tuna/
½ cup plain yoghurt Pulao Mackerel) or chicken in 2 Mackerel) or chicken in 2
mixed with 1 grated 1 cup plain yoghurt teaspoon oil teaspoon oil
cucumber, salt, finely mixed with 2 grated ¾ cup unpolished rice 1 cup unpolished rice
chopped green chillies, cucumber, salt, finely prepared or 2 medium prepared or 3 medium
finely chopped coriander chopped green chillies, chapatis chapatis
leaves finely chopped coriander 1 cup sautéed 1 cup sautéed
leaves vegetables with vegetables with
1tablespoon ginger, 1 tablespoon ginger,
sesame, salad dressing sesame, salad dressing
Rajma (Kidney Beans) Curry with Rice 1 date roll/ 1 almond roll 1 date roll/ 1 almond roll
or any small Indian or any small Indian
sweet sweet
Women Men
120 g cooked rajma with 150 g cooked rajma with
chilli & spices in 2 chilli & spices in 2
teaspoon oil teaspoon oil Cottage Cheese/ Veg Frankie
¾ cup unpolished rice 1 cup unpolished rice
prepared or 2 medium prepared or 2 medium Women Men
chapatis chapatis 1 veg Frankie 1 veg Frankie
1 cup sautéed 1 cup sautéed 1 cup plain yoghurt with 1½ cup plain yoghurt
vegetables with vegetables with chopped fruits with chopped fruits
1 tablespoon ginger, 1 tablespoon ginger,
sesame, salad dressing sesame, salad dressing
1 date roll/ 1 almond roll 1 date roll/ 1 almond roll Chicken/ Mutton Frankie
or any small Indian or any small Indian
sweet sweet
Women Men
1 Chicken/ Mutton 1 Chicken/ Mutton
Frankie made from whole Frankie made from whole
Non-Veg Fried Rice wheat flour wheat flour
1 cup plain yoghurt with 1½ cup plain yoghurt
Women Men chopped fruits with chopped fruits
2 eggs 2 eggs
½ cup brown rice 2 egg whites
½ teaspoon sesame oil ¾ cup brown rice
1 teaspoon canola oil ½ teaspoon sesame oil
½ bell pepper, chopped 1 teaspoon canola oil
½ cup mixed chopped ½ bell pepper, chopped
vegetables ½ cup mixed chopped
2 green onions, chopped vegetables
1 garlic clove, minced 2 green onions, chopped
¼ teaspoon ginger 1 garlic clove, minced
2 teaspoons soy sauce ¼ teaspoon ginger
1 tablespoon rice 2 teaspoons soy sauce
vinegar 1 tablespoon rice
vinegar
Cook the brown rice. Sauté bell peppers, mixed vegetables,
scallions, garlic and ginger with canola oil. Add the eggs and
break them up in the pan while cooking. Fold in rice, soy sauce
and vinegar. Cook until liquid is absorbed. Stir in sesame oil 41
and serve.