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Gentle Nourish 60+

Gentle Nourish 60+

GentleBalancedIndia
🔥 1458 kcal💪 98g protein🍚 189g carbs🥑 35g fat🌾 24g fibreper day

Gentle on digestion, rich in protein and calcium: khichdi, dals, curd, soft idlis and stewed vegetables — designed for the 60+ table.

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Day 1

🔥 1570 kcal 💪 105g 🌾 25g
Breakfast Idli with Mild Sambar + 1 scoop protein powder 🍽️ 3 idli + 0.5 cup sambar 397 kcal · P32 · C53 · F6 · 4 fib View recipe →
Lunch Vegetable Pulao (mild) + 1 cup curd 🍽️ 1.5 cups vegetable pulao 489 kcal · P20 · C66 · F17 · 6 fib View recipe →
Snack Boiled Chickpea Chaat (mild) + 1 cup soya chunks 🍽️ 0.5 cup boiled chickpea chaat 244 kcal · P29 · C27 · F3 · 9 fib View recipe →
Dinner Moong Dal Khichdi + 1 cup curd 🍽️ 1.5 cups moong dal khichdi 440 kcal · P24 · C58 · F14 · 6 fib View recipe →

Day 2

🔥 1410 kcal 💪 91g 🌾 25g
Breakfast Soft Poha with Peas + 1 cup milk 🍽️ 1.5 cups poha with peas 451 kcal · P16 · C73 · F11 · 6 fib View recipe →
Lunch Dal Khichdi with Ghee + 1 scoop protein powder 🍽️ 1.5 cups dal khichdi with ghee 460 kcal · P38 · C54 · F10 · 6 fib View recipe →
Snack Plain Curd with Berries 🍽️ 0.5 cup plain curd + 0.25 cup mixed berries 95 kcal · P5 · C11 · F3 · 2 fib View recipe →
Dinner Bottle Gourd Dal (Lauki Dal) + 1 cup soya chunks 🍽️ 1.5 cups bottle gourd dal 404 kcal · P32 · C50 · F7 · 11 fib View recipe →

Day 3

🔥 1590 kcal 💪 102g 🌾 24g
Breakfast Curd Rice with Pomegranate + 1 cup milk 🍽️ 1.5 cups curd rice with pomegranate 413 kcal · P16 · C66 · F11 · 3 fib View recipe →
Lunch Vegetable Pulao (mild) + 1 scoop protein powder 🍽️ 1.5 cups vegetable pulao 498 kcal · P35 · C63 · F11 · 6 fib View recipe →
Snack Boiled Chickpea Chaat (mild) + 1/2 cup paneer cubes 🍽️ 0.5 cup boiled chickpea chaat 275 kcal · P19 · C19 · F15 · 4 fib View recipe →
Dinner Bottle Gourd Dal (Lauki Dal) + 1 cup soya chunks 🍽️ 1.5 cups bottle gourd dal 404 kcal · P32 · C50 · F7 · 11 fib View recipe →

Day 4

🔥 1409 kcal 💪 95g 🌾 23g
Breakfast Idli with Mild Sambar + 1 scoop protein powder 🍽️ 3 idli + 0.5 cup sambar 422 kcal · P33 · C57 · F6 · 4 fib View recipe →
Lunch Vegetable Pulao (mild) + 1 cup curd 🍽️ 1.5 cups vegetable pulao 520 kcal · P21 · C71 · F18 · 6 fib View recipe →
Snack Plain Curd with Berries 🍽️ 0.5 cup plain curd + 0.25 cup mixed berries 89 kcal · P5 · C10 · F3 · 2 fib View recipe →
Dinner Moong Dal Khichdi + 1 cup soya chunks 🍽️ 1.5 cups moong dal khichdi 378 kcal · P36 · C52 · F6 · 11 fib View recipe →

Day 5

🔥 1410 kcal 💪 96g 🌾 24g
Breakfast Soft Poha with Peas + 1 cup milk 🍽️ 1.5 cups poha with peas 451 kcal · P16 · C73 · F11 · 6 fib View recipe →
Lunch Soft Dal Palak, Steamed Rice + 1 scoop protein powder 🍽️ 1 cup dal palak + 1 cup steamed rice 460 kcal · P37 · C61 · F6 · 7 fib View recipe →
Snack Plain Curd with Berries 🍽️ 0.5 cup plain curd + 0.25 cup mixed berries 95 kcal · P5 · C11 · F3 · 2 fib View recipe →
Dinner Soft Paneer Bhurji with Roti + 1 cup soya chunks 🍽️ 1 cup paneer bhurji + 1 roti 404 kcal · P38 · C35 · F14 · 9 fib View recipe →

Day 6

🔥 1410 kcal 💪 97g 🌾 24g
Breakfast Idli with Mild Sambar + 1 cup milk 🍽️ 3 idli + 0.5 cup sambar 451 kcal · P17 · C67 · F10 · 4 fib View recipe →
Lunch Soft Dal Palak, Steamed Rice + 1 scoop protein powder 🍽️ 1 cup dal palak + 1 cup steamed rice 460 kcal · P37 · C61 · F6 · 7 fib View recipe →
Snack Boiled Chickpea Chaat (mild) 🍽️ 0.5 cup boiled chickpea chaat 95 kcal · P5 · C15 · F2 · 4 fib View recipe →
Dinner Soft Paneer Bhurji with Roti + 1 cup soya chunks 🍽️ 1 cup paneer bhurji + 1 roti 404 kcal · P38 · C35 · F14 · 9 fib View recipe →
🔒 Days 5–7, every recipe & the shopping list$1 unlocks this plan and all 56 others — forever🔓 Unlock everything

General wellness guidance, not medical advice. 'Make it mine' resizes every portion to your own goal & keeps your allergies out.