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 1600 kcal ANTIINFLAMMATORY Diet
BREAKFAST
Aappa 1 medium|ආප්ප මධ්යම ප්රමාණය 1|நடுத்தர அளவு அப்பம் 1
MUS - Cashew Roasted 1 tsp| බැදපු කජු මද තේ හැඳි 1| MUS வறுத்த முந்திரி 1 தே.க
US - pecan nuts 2 tsp| පීකන් මද තේ හැඳි 1|US பேக்கன் நட்ஸ் 2 தே.க.
Blueberries 5 fruits| බ්ලූ බෙරි ගෙඩි 5| அவுரி நெல்லி 5 பழங்கள்
Jak fruit ripe or Waraka 1 small fruit| වරකා 1| சிறிய பழுத்த பலாப்பழம் 1
MORNING SNACK
Asmie 1/2| ආස්මි 1/2|ஆஸ்மி 1/2
Koththamalli drink| කොත්තමල්ලි බීම |கொத்தமல்லி பானம்
LUNCH
Yam or Sweet potatoes 1/4 cup Lunumiris 1/4 cup| බතල කෝප්ප 1/4 ලුණුමිරිස් කෝප්ප 1/4 සමග | லுனு மிரிஸ் 1/4 உடன் வற்றாளை கிழங்கு
Eggs medium 1/2|මධ්යම ප්රමාණයේ බිත්තර ½|
Black gram dal 1/4 cup| කොල්ලු කෝප්ප 1/4|கருப்பு பருப்பு 1/4 கப்
Above 2 foods you may take both or 1 twice
Spinach 1 cup| නිවිති කෝප්ප 1|பசலி கீரை 1 கப்
Indian pennywort - Gotukola 1 cup| ගොටුකොල කෝප්ප 1|வல்லாரை 1 கப்
Above 2 foods you may take both or 1 twice
MUFA - Canola oil 1 tsp| කැනොලා තෙල් තේ හැඳි 1|MUFA கடுகு எண்ணெய் 1 தே.க.
MUS - Macademia nuts dry roasted 10| මැකැඩමියා ඇට බැදපු 10|MUS வறுத்த மெகடாமிய விதைகள் 10
Above 2 foods you may take both or 1 twice
Nelli 4 large fruits| නෙල්ලි ලොකු ගෙඩි 4| பெரிய நெல்லி பழங்கள் 4
Strawberry 5 fruits| ස්ට්රෝබෙරි ගෙඩි 5|ஸ்டோபரி பழங்கள் 5
Above 2 foods you may take both or 1 twice
EVENING SNACK
Weli thalapa medium size 1| වැලිතලප මධ්යම ප්රමාණයේ 1|எள்ளுருண்டை நடுத்தர அளவில் 1
Ginger Tea| ඉඟුරු තේ |இஞ்சி தேநீர்
DINNER
Maize 1/2 cup| මෙයිස් කෝප්ප 1/2 |சோளம் 1/2கப்
Black gram dal 1/4 cup| කොල්ලු කෝප්ප 1/4|கருப்பு பருப்பு 1/4 கப்
Dambala 1/4 cup| දඹල කෝප්ප 1/4|சிறகவரை 1/4 கப்
Above 2 foods you may take both or 1 twice
Tomatoes 1 cup| තක්කාලි කෝප්ප 1|தக்காளி 1 கப்
Plantain Green 1/2 cup| අමු කෙසෙල් කෝප්ප 1/2|பச்சை வாழைக்காய் 1/2
MUS - Canola oil 1 tsp| කැනොලා තෙල් තේ හැඳි 1|MUS கடுகு எண்ணெய் 1 தே.க.
US - Corn oil 1 tsp| කෝන් තෙල් තේ හැඳි 1|US சோள எண்ணெய் 1 தே.க.
Above 2 foods you may take both or 1 twice
Banana 1 fruit| කෙසෙල් ගෙඩි 1| வாழைப்பழம் 1
Blueberries 5 fruits| බ්ලූ බෙරි ගෙඩි 5| அவுரி நெல்லி 5 பழங்கள்
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