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COURTESY of BIOSOFT
and Dr Ananda Perera MD
REPEAT RELOAD until you get food you like
THIS IS A MEAL PLAN FOR A DAY
YOU MAY CONTINUE THE SAME FOR A FEW DAYS

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Writing a 2200 kcal ANTIINFLAMMATORY Diet

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BREAKFAST

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Thosai medium size 1|තෝසේ මධ්‍යම ප්‍රමාණය 1| நடுத்தர அளவு தோசை 1
Roti medium size 1|රොටී මධ්‍යම ප්‍රමාණය 1|ரொட்டி நடுத்தர அளவு 1
Above 2 foods you may take both or 1 twice
MUS - Pumpkin seeds Roasted 1 tsp| බැදපු වට්ටක්කා ඇට තේ හැඳි 1|MUS வறுத்த பூசணி விதைகள் 1தே.க
US - cashew nuts 10| කජු මද 10| US முந்திரி 10
MUFA - Extra Virgin Olive oil 1 tsp| එක්ස්ට්‍රා වර්ජින් ඔලිව් තෙල් තේ හැඳි 1|MUFA தூய ஆலிவ் எண்ணெய் 1 தே.க
MUFA - Sesame oil 1 tsp| තල තෙල් තේ හැඳි 1|MUFA எள் எண்ணெய் 1 தே.க.
Above 4 foods you may take all or 1 food x4 or any combination
Orange 1 fruit| දොඩම් ගෙඩි 1| தோடம்பழம் 1
Strawberry 5 fruits| ස්ට්රෝබෙරි ගෙඩි 5| ஸ்ட்ரோபெரி 5 பழங்கள்
Above 2 foods you may take both or 1 twice

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MORNING SNACK

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Hotdog bun 1| හොට්ඩෝග් 1|ஹாட் டாக் பணிஸ் 1
Weli thalapa medium size 1| වැලිතලප මධ්‍යම ප්‍රමාණයේ 1|எள்ளுருண்டை நடுத்தர அளவில் 1
Ranavara mal drink| රණවරා මල් බීම |ரணவரா பூ பானம்

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LUNCH

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Ratala 1/4 cup| රටාල කෝප්ප ¼|
Rice 1/2 cup| බත් කෝප්ප 1/2|சோறு 1/2 கப்
Above 2 foods you may take both or 1 twice
Lobster 2 tbs| පොකිරිස්සා මේස හැඳි 2|கடல் நண்டு 2 தே.க.
Lobster 2 tbs| පොකිරිස්සා මේස හැඳි 2|கடல் நண்டு 2 தே.க.
Soya 1/4 cup| සෝයා කෝප්ප ¼| சோயா 1/4 கப்
Above 3 foods you may take all or 1 food x3 or any combination
Vatakolu 1 cup| වැටකොළු කෝප්ප 1|பீர்க்கங்காய் 1 கப்
Jak fruit 1/2 cup| කොස් කෝප්ප 1/2|பலாக்காய் 1/2 கப்
US - Margarine 1 tsp| මාගරින් තේ හැඳි 1|US மாஜரின் 1 தே.க.
US - Corn oil 1 tsp| කෝන් තෙල් තේ හැඳි 1|US சோள எண்ணெய் 1 தே.க
US - Corn oil 1 tsp| කෝන් තෙල් තේ හැඳි 1|US சோள எண்ணெய் 1 தே.க
MUS - Olive oil 1 tsp| ඔලිව් තෙල් තේ හැඳි 1|MUS ஆலிவ் எண்ணெய் 1 தே.க.
Above 4 foods you may take all or 1 food x4 or any combination
Strawberry 5 fruits| ස්ට්රෝබෙරි ගෙඩි 5 |ஸ்டோபரி 5 பழங்கள்
Mango medium size 1/2 fruit| අඹ ගෙඩි මධ්‍යම ප්‍රමාණයේ 1| நடுத்தர அளவு மாம்பழம் 1/2
Above 2 foods you may take both or 1 twice

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EVENING SNACK

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Eclairs 1| ඉක්ලෙයාස් 1|எக்லர்ஸ் 1
Sandwiches 1/2| සැන්ඩ්විචස් 1/2|சான்விட்ச் 1/2
Iramusu drink| ඉරමුසු බීම |இரமுசு பானம்

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DINNER

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Vermicelli 1/2 katori| වර්මසෙල්ලි කෝප්ප 1/2|சேமியா 1/2 கட்டு
Potato 1/4 cup| අල කෝප්ප 1/4|கிழங்கு 1/4 கப்
Above 2 foods you may take both or 1 twice
Cowpea 1/4 cup| කව්පි කෝප්ප 1/4|கௌப்பி 1/4 கப்
Kathurummurunga dalu 1/4 cup| කතුරුමුරුංග දළු කෝප්ප 1/4|சோயா 1/4 கப்
Lentil dal 1/4 cup| ලැන්ටිල් කෝප්ප 1/4|மைசூர் பருப்பு 1/4 கப்
Above 3 foods you may take all or 1 food x3 or any combination
Cabbage collard greens 1 cup| කොළ ගෝව කෝප්ප 1|இலை கோவா 1 கப்
Okra or Bandakka 1 cup| බණ්ඩක්ක කෝප්ප 1/2|வெண்டிக்காய் 1 கப்
MUS - Pumpkin seeds Roasted 1 tsp| බැදපු බදපු වට්ටක්කා ඇට තේ හැඳි 1|MUS வறுத்த பூசணி விதைகள் 10
MUS - Olive oil 1 tsp| ඔලිව් තෙල් තේ හැඳි 1|MUS -ஆலிவ் எண்ணெய் 1தே.க
US - Flora 1 tsp| ෆ්ලෝරා තේ හැඳි 1| பிளோரா 1 தே.க
US - Margarine 1 tsp| මාගරින් තේ හැඳි 1|US மாஜரின் 1 தே.க
Above 4 foods you may take all or 1 food x4 or any combination
Strawberry 5 fruits| ස්ට්රෝබෙරි ගෙඩි 5 |ஸ்டோபரி 5 பழங்கள்
Lemon juice 1/2 cup| ලෙමන් යුෂ කෝප්ප 1/2| லெமன் சாறு 1/2 கப்
Above 2 foods you may take both or 1 twice

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cup - 300 ml, tablespoons - 15 ml, teaspoon - 5 ml, serving sizes are for cooked foods. 6 tsp of oils and fats per day. Salt 1 1/2 tsp for a day. 2-3 liters of water or more per day to maintain clear urine and a moist mouth. Prepare kiri hodi - coconut milk gravy prepared with fenugreek seed (mahaduru), cinnamon sticks, turmeric, pandanus leaves
DIET ENDED

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