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
Writing a 2200 kcal ANTIINFLAMMATORY Diet
BREAKFAST
Thosai medium size 1|තෝසේ මධ්යම ප්රමාණය 1| நடுத்தர அளவு தோசை 1
Bread - Whole grain oats - 1 slice|පාන් - ඕට්ස් ධාන්ය - පෙති 1 |முழு தானிய ஓட்ஸ் பாண் துண்டு 1
Above 2 foods you may take both or 1 twice
US - Corn oil 1 tsp| කෝන් තෙල් තේ හැඳි 1|US சோள எண்ணெய் 1 தே.க.
MUS - Cashew Roasted 1 tsp| බැදපු කජු මද තේ හැඳි 1|MUS வறுத்த முந்திரி 1 தே.க.
US - Avocado 1/4 10 cm diameter| අලිගැටපේර සෙන්ටිමීටර 10 ක විෂ්කම්භය 1/4|US 10 செ.மீ. சுற்றளவு கொண்ட ஆணை கொய்யா அல்லது பட்டர் புரூட் 1/4
MUFA - Extra Virgin Olive oil 1 tsp| එක්ස්ට්රා වර්ජින් ඔලිව් තෙල් තේ හැඳි 1|MUFA தூய ஆலிவ் எண்ணெய் 1 தே.க.
Above 4 foods you may take all or 1 food x4 or any combination
Mango 1 fruit medium| අඹ ගෙඩි මධ්යම ප්රමාණයේ 1|நடுத்தர அளவு மாம்பழம் 1
Durian 2 medium seeds| දූරියන් මධ්යම ප්රමාණයේ මදුලු 2| நடுத்தர அளவு தூரியன் விதைகள் 2
Above 2 foods you may take both or 1 twice
MORNING SNACK
Kavum 1| කැවුම් 1|பலகாரம் 1
Hot dog bun 1| හොට්ඩෝග් 1|ஹாட் டாக் பணிஸ் 1
Ginger Tea| ඉඟුරු තේ |இஞ்சி தேநீர்
LUNCH
Ratala 1/4 cup and Lunumiris 1/4 cup| රටාල කෝප්ප 1/4 ලුණුමිරිස් කෝප්ප 1/4 සමග |லுனு மிரிஸ் 1/4 கப் மற்றும் சீமை கிழங்கு 1/4 கப்
Spaghetti 1/2 cup| ස්පගැටි කෝප්ප 1/2|ஸ்பெகதி 1/2 கப்
Above 2 foods you may take both or 1 twice
Lentil dal 1/4 cup| ලැන්ටිල් කෝප්ප 1/4|மைசூர் பருப்பு 1/4 கப்
Fish canned sardines with bones 1/4 cup cooked| පිසින ලද කටු සහිත ටින් මාළු කෝප්ප 1/4| சமைத்த டின் மீன் 1/4 கப்
Eggs medium 1/2 cup|මධ්යම ප්රමාණයේ බිත්තර කෝප්ප ½|
Above 3 foods you may take all or 1 food x3 or any combination
Lettuce 1 cup cooked| ලෙටිස් කෝප්ප 1|சமைத்த முள்ளங்கி 1 கப்
Cauliflower 1 cup| මල් ගෝවා කෝප්ප 1|கோலிபிளார் 1 கப்
US M - pistachios 2 tsp| පිස්ටචියස් තේ හැඳි 2| US M பிஸ்தா 2 தே.க
MUS - Canola oil 1 tsp| කැනොලා තෙල් තේ හැඳි 1|MUS கடுகு எண்ணெய் 1 தே.க.
MUFA - Almonds dry roasted 10| බැදපු ආමන්ඩ් 10|MUFA வறுத்த பாதாம் 10
MUFA - Extra Virgin Olive oil 1 tsp| එක්ස්ට්රා වර්ජින් ඔලිව් තෙල් තේ හැඳි 1|MUFA தூய ஆலிவ் எண்ணெய் 1 தே.க
Above 4 foods you may take all or 1 food x4 or any combination
Star fruit or kamaranga 1 fruits| කාමරංගා ගෙඩි 1|நட்சத்திர பழம் அல்லது காமராங்காய் 1
Strawberry 5 fruits| ස්ට්රෝබෙරි ගෙඩි 5| ஸ்ட்ரோபெரி 5 பழங்கள்
Above 2 foods you may take both or 1 twice
EVENING SNACK
Eclairs 20 g 1| ඉක්ලෙයාස් 20 g 1|எக்லர்ஸ் 20g 1
Cutlets 1| කට්ලට් 1|கட்லட் 1
Koththamalli drink 1 cup| කොත්තමල්ලි බීම කෝප්ප 1| கொத்தமல்லி பானம் 1 கப்
DINNER
Pasta 1/2 cup| පැස්ටා කෝප්ප 1/2|பாஸ்தா 1/2 கப்
Chapathi 1/4 cup| චපාති කෝප්ප 1/4|சப்பாத்தி 1/4 கப்
Above 2 foods you may take both or 1 twice
Oyster 2 tbs| බෙල්ලෝ මේස හැඳි 2|சிப்பி 2 தே.க.
Black gram dal 1/4 cup| කොල්ලු කෝප්ප 1/4|கருப்பு பருப்பு 1/4 கப்
Mutton 2 tbs| එළු මස් මේස හැඳි 2|
Above 3 foods you may take all or 1 food x3 or any combination
Beans 1 cup| බෝංචි කෝප්ප 1|போஞ்சி 1 கப்
Salad leaves 1 cup| සලාද කොළ කෝප්ප 1|சலாது இலை 1 கப்
MUFA - Almonds dry roasted 10| බැදපු ආමන්ඩ් 10| பாதாம் பருப்புகள் 10
MUFA - Canola oil 1 tsp| කැනොලා තෙල් තේ හැඳි 1|MUFA கடுகு எண்ணெய் 1 தே.க.
MUS - Cashew Roasted 1 tsp| බැදපු කජු මද තේ හැඳි 1| MUS வறுத்த முந்திரி 1 தே.க
MUFA - Canola oil 1 tsp| කැනොලා තෙල් තේ හැඳි 1|MUFA கடுகு எண்ணெய் 1 தே.க
Above 4 foods you may take all or 1 food x4 or any combination
Lemon juice 1/2 cup| ලෙමන් යුෂ කෝප්ප 1/2| எலுமிச்சை சாறு 1/2 கப்
Guava large ½| පේර ලොකු ගෙඩි 1/2| பெரிய கொய்யாப்பழம் 1/2
Above 2 foods you may take both or 1 twice
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