Meal Plan
Breakfast
Strawberries
Is rich in Vitamin C, ect
Covers Fareed's and Rohan's need for Vitamin C
Sunny Side-up Eggs
Has Vitamin D, Vitamin A, Fats, Vitamin B12, Iron, Protein and Zinc, ect
This covers Sangeetha's need for Vitamin D and healthy fats. Rohan's need for Vitamin D, Iron and Vitamin A. Latika's need for Vitamin D, Iron and Vitamin B12 and Tanya's need for Protein, Zinc and Iron.
Whole Grain Toast with Fortified Flour
Has Calcium, Iron and Fibre, etc
Covers Sangeetha's and Tanya's need for calcium, Tanya's, Rohan's and Latika's need for iron and Fareed's need for fibre.
Snack #1
Celery and Peanut Butter
Low Calorie and high in Protein
Lunch
Salad (With spinach, tomatoes, cucumbers, Avocadoes and Lactose free cheese)
This salad has Vitamin K, Magnesium, Healthy fats, Vitamin C, Potassium, Calcium, Phosphorus, Iron, Protein, and Zinc, etc.
Latika: This salad provides Phosphorus, and Iron
Sangeetha: This salad provides Calcium, Carbs, and Healthy Fats
Rohan: This salad provides Iron, Vitamin C, and Potassium
Tanya: This salad provides Protein, Calcium, Iron, Zinc, PHosphorus and protein
Fareed: This salad provides Magnesium, Vitamin C, Protein and Vitamin K
Chia seeds on the side so Fareed doesn't have to eat them
Provides healthy fats and sodium
Snack #2
Dark Chocolate
High in Fibre, Potassium, Phosphorus, Zinc and Magnesium
Blood pressure is known to be lowered and blood flow is increased by dark chocolate.
It has been shown to lower the risk of heart disease and to boost cognitive function.
High in antioxidants
Full Banana
These are a good source of fibre, potassium, vitamin B6, vitamin C, antioxidants, and phytonutrients, among other things.
Dinner
Brown Rice
Contains phosphorus, fibre, protein, magnesium, iron, and zinc, ect.
Helps with Rohan's iron needs, Latika's Phosphorus and iron needs, Tanya's Protein, Zinc and Phosphorus needs and Fareed's Magnesium, Protein and Fibre needs
Raw Broccoli
Contains Potassium, Fiber, Zinc, Phosphorous, Calcium, Iron, Vitamin B12, Vitamin A, and Vitamin D, ect.
Helps with Rohan's Vitamin D, Vitamin A and Iron needs. Latika's Iron, Phosphorus, Vitamin D and Vitamin B12 needs. Tanya's Zinc, Phosphorous, Calcium and Iron needs. Fareeds's Fibre and Vitamin K needs and Sangeetha's Calcium and Vitamin D needs.
Tofu
Provides Protein, Calcium, Phosphorus, Zinc and Magnesium, ect.
This Helps furfill Rohan's iron needs, Latika's Iron and Phosphorus needs, Tanya's Zinc, Phosphorus, Protein, and iron needs. It also adds to Fareed's Magnesium, protein and Vitamin K needs and Sangeetha's Calcium needs