Healthy Meal Planning Guide: Tips for Delicious and Nutritious Meals

1. ;+3Lojfb ;+3Lo k|0ffnL k|f?ksf ;jfnx?

2. ;+3

3. cyf{t tNnf] OsfO{ tNnf] OsfO{ tNnf] OsfO{ tNnf] OsfO{ tNnf] OsfO{ tNnf] OsfO{ tNnf] OsfO{ tNnf] OsfO{ tNnf] OsfO{

4. d"Vo k|Zgx? s]Gb|M • s]Gb|df s:tf] zlQm lglxt x'g'k5{ < • s]Gb|df s:tf] ;|f]t ;fwg x'g'k5{ < • s]Gb|df s:tf] ;/sf/sf] :j?k x'g'k5{ < • s]Gb|df OsfO{x?sf] k|ltlglwTj s;/L /xg'k5{ < • s]Gb|df OsfO{x?sf] :jfo{sf] ;+/If0f s;/L ul/g'k5{< OsfO{x? • OsfO{x?df s:tf] zlQm lglxt x'g'k5{ < • OsfO{x?df s:tf] ;|f]t ;fwg x'g'k5{ < • OsfO{x?df s:tf] /fli6«o lgsfox? ;+rflnt x'g'kb{5 < • cfk;L ;DaGw / dgd'6fjsf] Joj:yfkg s;/L ul/g'kb{5 < • OsfO{x?df s]Gb|n] x:tIf]k ug]{ s'g} clwsf/ /xg'kb{5 -x'G5_< olb x'G5 eg] slxn] / s;/L < • ;+qmd0fsfnsf] Joj:yfkg s;/L ug]{<

5. ;j{k|yd– of] s;/L aGb5 < • klxNo} ag]/ /x]sf OsfO{x? ;a} Ps eP/ • klxNo} ePsf PsfTds /fHox? ljeflht eP/, t/ cnu–cnu b]z gag]/

6. rf/j6f b]zsf] sNkgf ug{['xf];\

7. s'g rflx“ /fHo ;“u} ldNg cfpnf <

10. cfkm\gf] klxrfg sfod} /fvL Pp6f /fHo aGg]

11. cyf{t\ Pp6f ;+o'Qm b]zsf] kl/sNkgf u/f}+

12. h'g s]xL clwsf/ ;lxtsf If]qx?df ljeflht x'g;S5

13. h;n] o;nfO{ gkm'6fO{sg a9L klxrfg / :jfoQtf k|bfg u5{

14. ;+3Lojfb s] xf] < • sd;]sd b'O{ txsf] ;/sf/ • k|To]s tx cfkm\gf dtbftfx?tkm{ k|ToIf?kdf pQ/bfoL • s]xL ;dfg p2]Zosf] nflu s]Gb|df ldlnh'nL ;/sf/ • pgLx?sf] cfkm\g} :jfoQtf ;lxtsf] tNnf] txsf] r'gfj If]qx?– ltgLx?sf] ljz]iftfsf] ;Djw{g • ;+ljwfgåf/f k|0ffnLsf] Joj:yf ul/Psf]

15. ;+3Lojfb s] xf]< ;+3Lojfbsf] cy{ :jfoQtf • sd;]sd b'O{ txsf] ;/sf/ • k|To]s tx cfkm\gf dtbftfx?tkm{ k|ToIf?kdf pQ/bfoL • s]xL ;dfg p2]Zosf] nflu s]Gb|df ldlnh'nL ;/sf/ • pgLx?sf] cfkm\g} :jfoQtf ;lxtsf] tNnf] txsf] r'gfj If]qx?– ltgLx?sf] ljz]iftfsf] ;Djw{g • ;+ljwfgåf/f k|0ffnLsf] Joj:yf ul/Psf]

16. ;+;f/sf ;+3Lo /fHox?

17. l;“u} b]zM ;+3 ;+3Lo u0ftGq ;+u7g ;+o'Qm u0ftGq OsfO{ ;/sf/sf] k|d'vM d'VodGqL, d'Vo k|zf;s, k|wfgdGqL s;/L ;Daf]wg ug]{ < • OsfO{x? • /fHo • k|fGt • If]q • hldg -hd{g_ • SofG6f]g -:jL;–k|m]Gr_ • :jfoQ ;d'bfo -:k]g_ xfdL æOsfO{x?Æ k|of]u ug{ ;S5f}

18. efu @ :jfoQtfM OsfO{x?leq s] x'G5 <

19. clwsf/x? • OsfO{x?df s:tf] clwsf/ lglxt x'g'k5{ < • o;sf] lg0f{o s;/L ug]{ < • s] ;a} OsfO{x?;Fu p:t} clwsf/ x'g'k5{ < • s] clwsf/x? k"0f{tM lgwf{/0f ul/Psf x'G5g\ < • s] sfg'g agfpg] clwsf/ To;sf] k|of]u ug]{ clwsf/ ;Fu} hfg'k5{ <

20. ;+3;“u ;DalGwt k|i6 ljifox? • /Iff • ljb]z dfldnfx? • cfk|jf; • d'b|f • /fli6«o ;+rf/x? • xjfO{ oftfoft • d'Vo ;8sx? • b"/;+rf/ cflb

21. OsfO{;“u ;DalGwt k|i6 ljifox? • :yfgLo ;8sx? • lSnlgsx? • k|fylds ljBfnox? • dgf]/~hg • :jf:Yojw{s / ;fj{hlgs :jf:Yo • 9n cflb • :yfgLo ;f+:s[lts ;jfnx?

22. 7"nf OsfO{x?sf] xsdfM • dfWolds ljBfnox? • ljZjljBfnox? • kz' :jf:Yo • jgh+un • d'Vo ;8sx? -7"nf /fhdfu{x? xf]Ogg\_

23. oL ;a} s'/faf/] klg ls < k|x/L slk/fO6 ck/fwL sfg'g lgj[lQe/0f :yfgLo ;/sf/ OsfO{x?aLrsf] jGbJofkf/ cf}iflwx? hdLg s[lif k|frLg /Lltlylt jftfj/0f cbfnt sDkgL sfg'g a}+s kf/kfr's] ;Demf}tfx? ljh'nL

24. /fli6«o z}lIfs :t/x? vf; ljifosf c:ktfnx? /fli6«o k|x/L clwsf/sf] af“8kmf“8 ljifosf] Ps efu Pp6f txdf hfG5 t csf]{ efudf cs}{ tx, h:tf]M • OsfO{ • z}lIfs k|zf;g / /f]huf/ • :yfgLo c:ktfnx? • :yfgLo k|x/L

25. ;dfgfGt/ clwsf/ • b'j} txsf] clwsf/ x'g] • åGå ePdf s] x'G5 < ls /fli6«o sfg'g nfu' x'G5 cyjf OsfO{ sfg'g nfu' x'G5 • bi6«JoM w]/} ;dfg clwsf/sf] nflu w]/} ;xof]usf] h?/t kb{5 .

26. af“sL /x]sf clwsf/x? • tL clwsf/x? h;sf] pNn]v ul/Psf] 5}g, To;sf] k|of]u s;n] u5{ < x'g ;S5 /fli6«o ;dfg?kdf OsfO{

27. b]zsf] ;DefJo ;Dk"0f{ clwsf/ • ;/sf/n] k|of]u ug]{ ;Dk"0f{ ;DefJo clwsf/x?, pNn]v ul/Psf, pNn]v gul/Psf jf j]jf:tf ul/Psf

28. o;/L ljefhg ug{ ;lsg]5— • s]xL clwsf/ s]Gb|sf] nflu ;"lrs[t ug]{ / c? afFsL OsfO{x?nfO{ lbg] • cyjf o;f] ug{ ;lsG5M • s]xL clwsf/ s]Gb|sf] nflu ;"lrs[t ug]{, s]xL ;dfgfGt/ ?kdf clwsf/ lbg] / afFsL /x]sf c? OsfO{x?nfO{ lbg] • cyjf • s]xL clwsf/ s]Gb|sf] nflu ;"lrs[t ug]{, s]xL ;dfgfGt/ ?kdf clwsf/ lbg], s]xL OsfO{x?nfO{ lbg], / pNn]v gul/Psf afFsL clwsf/ s]Gb|nfO{ cyjf OsfO{x?nfO{ lbg] – o;sf] lg0f{o ul/g]5 • cyjf • s]xL clwsf/ OsfO{sf nflu klg 5'6\ofpg], s]xL ;dfgfGt/ ?kdf lbg] / afFsL s]Gb|nfO{ lbg]

29. lbOPsf] clwsf/ km/s x'g;S5M • of] Joj:yfM • o;n] eGbf OsfO{x?nfO{ a9L clwsf/ lbg]5 • t/ slt clwsf/ lbg] eGg] ;jfn lgDg s'/fdf klg e/kb{5 • afFsL /x]sf] clwsf/ s'g txn] kfof] • ;dfgfGt/ clwsf/sf] åGåsf] ;jfndf s;n] lhTof]

30. To;f]eP– s;/L lg0f{o ug]{ < • Oltxf; • ;fdYo{ • ;|f]t ;fwg • e"uf]n • ;fdflhs, cfly{s, ;f+:s[lts lje]bsf] k|s[lt • ;fdfGo1fg • /fhgLlts df]ntf]n

31. s] ;a} OsfO{n] ;dfg clwsf/ kfpg'k5{ eGg] 5 < • ;a} s'/fdf ;dfg?kn] ldn]sf] ;+3 • Ps of b'O{j6f OsfO{df a9L clwsf/ x'G5 . • ljz]if OsfO{x? • sd ljsl;t If]qx? cyjf /fhwfgLdf sd dfq clwsf/ lglxt x'G5 • r/0fa4 x:tfGt/0f • ;fdYo{ a9\b} uP cg';f/ OsfO{x?n] a9L clwsf/ kfpF5g\ • x:tfGt/0f • s]Gb|åf/f OsfO{nfO{ • OsfO{åf/f s]Gb|nfO{ • k|zf;gåf/f 5'§} sfg'gsf] lgdf{0f • /fli6«o sfg'gsf] kl/kfngfsf] ;jfndf leGg OsfO{x?sf] leGg} pQ/bfloTj x'g;Sb5

32. ;+If]kdf– s]Gb| / OsfO{x?aLrsf] zlQm ;Gt'ngM • th{'df x'g;S5 • sfg'gn] eGbf Jofjxfl/s tj/n] x'g;S5 • cfsf/ • cfly{s ;|f]t • s]Gb|df / OsfO{x?df /fhgLlts kf6L{x?aLrsf] ;DaGw • ;fdYo{tf • s]Gb| / k|To]s OsfO{df p:t} gx'g;S5 • ;dosf] cGt/fndf kl/jt{g x'g;S5 • Jofjxfl/s jf:tljstfx?sf] kl/jt{g ;Fu} • cbfntsf] JofVof cg';f/

33. dxTjk"0f{ ;Gb]z— ! • k|foM ;+3df /fli6«o ;/sf/sf] clwsf/sf] ;"rL nfdf] x'G5 • ef/tM (^ ljifox? • Sofg8fM #) • gfOh]l/ofM ^^ • Olyof]lkofM @! • ci6]«lnofM #^ • dn]lzofM @^ -w]/} ljeflht_

34. dxTjk"0f{ ;Gb]z— @ s'g} Pp6f ljz]if 9fFrf 5}g Û

35. OsfO{leq • OsfO{sf] cfˆg} • ;/sf/ • ;+;b • pQ/bfloTj -clwsf/nfO{ x]g]{ csf]{ tl/sf_ • /fli6«o ;+ljwfg cg';f/ OsfO{sf] cfˆg} • ;+ljwfg • cbfnt • lghfdlt ;]jf • :jtGq lgsfox?– h:t}M dfgjclwsf/ cfof]u • lrGxx?– h:tf] ls em08f • kf6L{x? lg < • s'g} s'g} b]zdf If]qLo kf6L{x? / /fli6«o kf6L{x? klg 5g\

36. s:tf] vfn] ;/sf/ < • OsfO{df ;/sf/sf] k|0ffnL • /fli6«o k|0ffnLsf] ;fgf] ?k • /fli6«o eGbf km/s • lg0f{o s:n] u5{ <– s]Gb|n], /fi6«n] jf OsfO{n] < • ;+;b • slt 7"nf] < • k"0f{sfnLg jf cf+lzs sfnLg < • s] o;sf ;b:ox? /fli6«o ;+;bsf] klg ;b:o aGg ;S5g\ <

37. cbfntx?af/] lg < • b'O{ txdf em08} ljNs'n km/s < • ;a} cbfnt /fli6«o sfg'g cg';f/ ag]sf x'G5g\ jf • dflyNnf] txx? /fli6«o sfg'g cg';f/ / tNnf] tx OsfO{ sfg'g cg';f/ ag]sf x'G5g\ < • ;+3Lo dfldnfsf] nflu leGb} ;+3Lo cbfntx? <

38. ;+3Lo / OsfO{ cbfntsf] 9f“rf !

39. ;+3Lo / OsfO{ cbfntsf] 9f“rf @

40. ;+3Lo / OsfO{ cbfntsf] 9f“rf #

41. OsfO{x?sf] cfˆgf] 5'§} ;+ljwfg gePsf b]zx? ef/t -sflZd/ afx]s_ ci6«]lnof Sofg8f clxn]sf] gfOh]l/of OsfO{sf] cfˆgf] 5'§} ;+ljwfg x'g;Sg] / ePsf b]zx? klxn]sf] gfOh]l/of cd]l/sf blIf0f clk|msf dn]lzof s] k|To]s OsfO{sf] cfkm\gf] leGb} ;+ljwfg x'g'k5{ <

42. s'g txsf] lgoGq0fdf x'G5M kfgL < jgh+un < sf]Onf < t]n < c? vlgh kbfy{x? < s'g txn] s/ p7fpnf -olb eP_ tnadfg < sDkgLx? < laqmLx? < ;]jfx? < hldg < uf8Lx? < s's'/x? < ;|f]tx?dfly s;sf] clwsf/ x'g'k5{ <

43. efu # ;DaGwx?M s]Gb| / OsfO{x?aLr, OsfO{–OsfO{x?aLr, / cGo=====

44. s]Gb|df OsfO{x? • ;+;bsf] d'Vo ;bgdf • bf];|f] ;bgdf • ;/sf/df < • ;/sf/L lgsfox?df < • lghfdlt ;]jfx? • ;}lgs • cbfntx? • cflb

45. /fli6«o ;+;bsf] d'Vo -tNnf]_ ;bgdf • /fli6«o ljwfos If]qx? -olb s'g} ePdf_ / OsfO{sf] l;dfgf s;/L 5'6\ofpg] < • s] tNnf] ;bgsf] ;b:otf ;se/ hg;+Vofsf] cfwf/df x'g'k5{ < • tNnf] ;bgdf s:tf] r'gfj k|0ffnL x'g'k5{ / o;n] s]Gb|df OsfO{x?sf] cfjfh k'¥ofpgdf s:tf] c;/ kfnf{ < • Psn ;b:o If]qx? • ;dfg'kflts k|ltlglwTj • ldl>t • g]kfnL cy{df æ;dfg'kfltsÆ

46. bf];|f] RofDa/ s;/L agfOg'knf{ < • OsfO{x?sf] k|ltlglwx? dfq ePsf] < • OsfO{x?sf] a/fa/ k|ltlglwTj 5 jf hg;+Vof cg';f/ < • bf];|f] RofDa/sf ;b:ox? s;n] 5fG5 < • OsfO{sf dtbftfx?n] < • OsfO{ ;/sf/x?n] < • OsfO{ ;+;bx?n] < • bf];|f] RofDa/sf ;b:ox? sf] sf] x'g] < • k|zf;sx? < • OsfO{ ;f+;bx? < • /fli6«o ;+;bsf ;b:ox? dfq <

47. bf];|f] RofDa/n] s;/L sfd ug{'k5{ < • bf];|f] RofDa/sf] e"ldsfM • OsfO{x?sf] :jfy{sf] k|ltlglwTjdf dfq ;Lldt x'g'k5{ < • lj:t[t ;+;bLo e"ldsf lgjf{x ug{'k5{ < • bf];|f] RofDa/n]M • sfg'gdf le6f] k|of]u ug{ ;Sg'k5{ < • sfg'gnfO{ l9nf] ug{ ;Sg'k5{ < • sfg'gaf/] cfˆgf] wf/0ff /fVg ;Sg'k5{ < • bf];|f] RofDa/sf ;b:ox?n]M • JolQmsf] gftfn] dtbfg u5{ < • ;+o'Qm ?kdf dt lbG5 – olb o;f] eP s] ;a} OsfO{x?sf] plQs} ;+Vofdf dt 5 t<

48. ;/sf/;“u zlQmsf] af“8kmf“8 < • /fli6«o ;/sf/ ;dfj]zL x'g'k5{ eGg] ;jfndf cf}krfl/s k|fjwfg x'g'k5{ < • olb o;f] xf] eg] s] o:tf] k|fjwfg ;+3Lo 9fFrf;Fu k|ToIf ;DaGw /fVg] vfnsf] x'g'k5{ < • of] k|fjwfgsf] nflu s] k|To]s OsfO{sf ;b:o x'g'k5{ < • cyjf ;d'bfosf ;b:ox? <

49. gfOh]l/ofM ;+3Lo rl/q • ;+3Lo ;/sf/sf] agfj6 cyjf o;sf s'g} klg lgsfox? / o;sf lqmofsnfksf] tf}/tl/sf o:tf] x'g]5, h;df gfOh]l/ofsf] ;+3Lo rl/q k|ltljlDat x'g]5 . • ægfOh]l/ofsf] ;+3Lo rl/qÆ eGgfn] of] ;+ljwfgsf] !$ -#_ / -$_ df pNn]v ul/Psf] /fli6«o PstfnfO{ k|j4{g ug]{, /fi6«k|lt jkmfbf/ aGg] / gfOh]l/ofsf k|To]s gful/sdf of] d]/f] b]z xf] eGg] efjgf hufpg] gfOh]l/ofsf hgtfsf] rfxgfnfO{ a'emfpF5, h;df n]lvPsf] 5 ls

50. s'g} ;d'bfo / s'g} /fHosf JolQmsf] s'g} lsl;dsf] k|e'Tj jf x}sd rNg] 5}g .