Example Day Plan

~2 min read The Nourished Table

Meal Dish Notes

Breakfast (7:30 AM) Vegetable upma with peas, carrots + ½ banana + milk (200ml) High in iron + fibre + protein; easy digestion before school

School Snack (10:30 AM) Whole wheat cheese sandwich + guava slices Vitamin C (guava) boosts iron absorption

Lunch (Tiffin) (1:00 PM) Tri-colour paratha roll (carrot, spinach, paneer) + lemon pickle Familiar format; veggies camouflaged

After school (4:00 PM) Dry fruit laddoo (1) + flavoured buttermilk Energy boost + hydration

Dinner (7:30 PM) Dal palak + soft phulka (1) + rice (½ bowl) + curd Iron + protein + probiotics

Optional bedtime (9:00 PM) Warm milk with haldi (100ml) Winding down ritual; calcium-rich