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Australian HCG Diet Recipe
By
Elle Milaras
6
THE DIET PRESCRIPTION
o lose weight and to maintain the loss over the long term, dieticians recommend that you attempt to drop no more than
half a kg a week (anything more will require a doctor’s supervision). Men are therefore advised to get atleast 1800 calories
per day, while women can get by with 1400 calories.
The following diet plan has been based on these figures and is conveniently divided into 3 meals and one snack. A midmorning
or late night snack, may also be included provided the calories are adjusted with the nearest main meal.
Breakfast
Lunch
Tea
Dinner
400
500
350
550
cals
Breakfast
cals
Mid morning
cals OR Lunch
cals
Tea
Dinner
400
100
500
300
500
cals
cals
cals
cals
cals
For women, the 1400 cal diet prescription may be similarly
divided as follows:
Breakfast
350 cals
Breakfast
300 cals
Lunch
400 cals
Lunch
350 cals
Tea
250 cals OR Tea
250 cals
Dinner
400 cals
Dinner
400 cals
Late night
100 cals
The diet prescriptions mentioned above however have to be
further individualised from person to person.
Menus have been worked out for 300-400 cal. meals.
Caloric value of average portions of many Indian dishes have
been worked out for quick reference. It is important to remember
that these values will change according to the amount of fat
used in cooking and also the use of ingredients such as
coconut, nuts and cream.
CALORIE COUNTING
Substitution of one food for another is possible in each of the
suggested menus but the new food chosen should preferably
be from the same group and contain approximately the same
number of calories. The ‘Calorie Counter’ is provided to help
in this calculation. The 100 calorie exchange list makes it
easier still.
SUGGESTED MENUS
Breakfast
1. Bread
Boiled egg
Orange
Skim milk
1 slice
1
1
1c
20g
50g
100g
150g
2. Cornflakes
Milk (cows)
Sugar
Apple
1c
1c
2tsps.
1
25g
150g
10g
100g
94
101
40
59
——
294
3. Bread
Butter
Cheese
Tea
2 slices
1tsp
1cube
1tsp sugar
40g
5g
25g
5g
4. Idli
Sambhar
Milk
2
1cup
1c
98
36
87
31
——
258
130
100
101
——
301
90g
150g
150g
300 — 400 cals
49
87
48
29
——
213
Breakfast
5. Dosai
Chutney
Coffee+sugar
1
2 tbsps
1c
6. Toast
Scrambled egg
Banana
Tea+sugar
2 slices
1
1
1c
7. Porridge (oats)
Milk
Sugar
Papaya
1c
1c
1tsp
1
/ 3 med.
8. Upma
Fruit (orange)
Milk
1c
1
1c
50g
50g
5g
300 — 400 cals
135
100
54
——
289
100g
5g
98
101
116
37
——
395
5g
100g
100
144
20
32
——
253
90g
220
50
101
——
371
Breakfast
9. Bread
Cottage cheese
(cow’s milk)
Bacon (grilled)
Tea
10.Pancakes*
Butter
Apple
Tea
11. Cauliflower paratha
stuffed (small)*
Curds
Tea
300 cals
98
2 slices
2. Chapati
Dal (thick)
Cauliflower with
green peas
Salad
Dahi
100
166
¾c
2 small tomatoes
1c
125
20
100
——
511
2 tbsps
1 strip
1c
20g
53
48
37
——
236
2
1 tsp
1
1c
100g
5g
160
36
59
37
——
292
3. Phulka
Usal (moong)
Doodhi raita
Salad (tomato)
Beans foogath
2
/3 c
1c
90g
100g
160
60
37
——
4. Tomato rice
Cucumber raita
Vegetable cutlet
Roasted papad
1c
1c
1
1, large
5. Kichdi
Kadhi (pakoda)
Tomato &
onion salad
1c
1c
168
152
75g
23
——
343
1
100g
50g
147
127
25
——
299
2
100g
329
6. Tandoori roti
Mutton Rogan Josh
Onion salad & lime
Breakfast
12.French toast
Pineapple (raw)
Coffee
2
1c
2 slices
¾c
1c
13.Puffed wheat
Skim milk
Banana
Coffee
1c
1c
1
1c
14.Dalia
Milk (standardised)
Sugar
Fresh figs
1c
1c
1tsp
2
* Use minimum fat in cooking.
Lunch or Dinner
1 Rice
2c
Sambar
1c
Cabbage foogath
1c
Salad (tomato &
cucumber)
Curds
1c
100g
14g
250 -- 300 cals
220
46
54
——
320
53
29
116
54
——
252
102
120
20
37
——
279
130g
50g
300 — 500 cals
200
100
104
9
100
——
513
4
1c
½c
1
¾c
7. Chapathis (no fat)
Mutton kofta curry
Mixed veg. salad
2
1c
8. Rice
Chicken vindaloo
Carrot raita
1c
½c
1c
Lunch or Dinner
9. Fish bake
Mixed veg. salad
Bread
1 slice
70g
50g
200
120
65
10
75
——
470
45g
10g
178
71
140
29
——
418
130g
100g
80g
100g
100
243
24
——
367
100
170
59
——
329
300 — 500 cals\
80g
212
100g
24
20g
49
——
285
PULSES AND LEGUMES
Each of these supplies 100 kcal. You can have 2-3
exchanges each day.
Dal (cooked)
Legume/Usal
Varan
1 katori
1 katori
1 katori
NUTS AND OILSEEDS
10. Mutton cutlets
Tomato &
cucumber salad
Bread
11. Lime rice
Vegetable stew
Tomato chutney
12. Vegetable pulav
Carrot raita
Pear
13. Khakra
Doodhi with
chana dal
Tomato raita
14. Grilled chicken
Beetroot
Cauliflower
(steamed)
Bread
Pear
2
170g
337
1 slice
100g
20g
17
49
——
403
1c
¾c
1c
1c
1
2
135g
115g
50g
150g
100g
100g
30g
1c
1c
1 leg
½c
½c
1 slice
1, small
185
75
39
——
299
193
59
56
——
308
180
115
50
——
345
100g
20g
50g
199
34
15
49
56
——
353
Note that in diets 4, 5, 8, 9 & 12 the rice has been limited
to 1 cup only.
The 100 Calorie Exchange
Calorie counting becomes very quick and easy when working
with units of 100 calories. The 100 calorie portions of food
listed below are based on average caloric values. They are
useful to gauge quickly the calorie value of a meal.
1 Exchange = 100 cals
CEREALS
Each of the following provides 100 kcal. You can have 6-12 exchanges/
servings each day (depending on age, sex and physical activity).
Rice (cooked)
Bread
Rava Upma
Chapati
Phulkas
Puris
Rice Flakes (Poha)
1 katori
1½ big or 2 small slices
1 katori
1
2
4-5
1 katori
Each of these gives 100 kcal.
Groundnuts/Cashewnuts/Til/
Almonds/Pistas
Fresh Coconut (grated)
1 handful
¼ katori
VEGETABLES
Each of these provides 25-30 kcal. You can have 2 or
more exchanges each day.
Veg. A
Veg. B
Veg. C
(Dark Green Leafy Vegetables)
(Ladies Finger, Brinjal or
any other Vegetable)
(Carrot, Beetroot)
(Potato, Sweet Potato)
1 katori
1 katori
½ katori
¼ katori
FRUITS
Each of these supplies 50 kcal. You can have 1-2
exchanges each day.
Guava
Apple
Orange
Banana
Mango
Chickoo
Fruit Juice (unsweetened)
1 medium
1 medium
1 medium
½
1 small
1
½ glass
MILK AND MILK PRODUCTS
Each of these gives you 100 kcal. You can have 2 or
more exchanges each day.
Full Milk or Standard Milk
(Unsweetened)
1 glass
Curds
1 katori
Cheese/Paneer
1 cube
MEAT
MENU PLANNING
Each of these gives you 100 kcal. You can have 1
exchange each day.
The 100 calorie exchange list makes selection of menus of
fixed calorie value very simple. Taking one exchange from
each group, the following menus are possible.
Poultry or Fish
Meat/Beef muscle
Mutton/Egg
1 serving
1 serving
1 serving
FAT
Each of these gives you 100 kcal. You can have 2-3
exchanges each day.
Ghee/Vanaspati/Oil
Butter
2 tsps
3 tsps
SUGAR
Each of these gives you 100 kcal. You can have 1
exchange per day.
Sugar/Jaggery
Honey
5 tsps
2 tsps
WEIGHTS AND MEASURES
1 tsp
1 tbsp
1c / katori
1 measuring cup (std.)
1b
1g
=
=
=
=
=
=
5 ml.
3 tsp.
1 teacup
240 ml.
1 bottle
1 glass
=
=
=
=
=
15 ml.
150 ml.
8 ozs.
200 ml.
200 ml.
1
1
1
1
1
1
cereal exchange
meat or dal exchange
vegetable exchange
fat exchange
milk exchange
fruit exchange
100 cals.
100 cals.
50 cals.
50 cals.
100 cals.
50 cals.
————
450 cals.
One can choose any one food from each exchange. e.g.
ä Rice or chapati or paratha or pulav
ä Dal or sambar or meat or fish
ä Vegetable
ä Curds
ä Fruit
ä Fat (used in cooking).
However to keep to the 450 cals per meal, the amounts
specified for each food must be strictly maintained — e.g.
1c rice or 1 large chapati or 2 small phulkas or ½ paratha.
Since 1 fat exchange = 5 gms., the amount of fat used in
cooking is minimum. This may be increased slightly if skim
milk is substituted for whole milk. It is important to consume
foods from each group in order to ensure a balanced meal.
CALORIC VALUE OF PREVALENT
INDIAN FOODS
Caloric value of commonly used Indian foods have been
calculated according to estimated average servings. Portion
size has been estimated according to number of pieces or
volume in terms of 1 tea cup or 1 medium katori = 150 ml.
The weights given are for edible portion only, after cooking.
It must be noted that caloric values vary greatly, according to
size and density of each piece and the amount of fat used in
cooking. In the following calculations, amount of fat per
person varies generally between 5-10 gms. for each recipe.
Estimation of meat per person varies from 50-100 gms.
depending on the type of recipe, 50 gms. in gravies and
curries and 100 gms. in dry preparations such as roast or
cutlets. The use of coconut, nuts and cream will also change
caloric values considerably.
Calculations of one’s dietary intake is not intended to be
a mathematical exercise. It is safe to assume a caloric
variation of 25-50 calories on most combination recipes. It is
therefore an unnecessary waste of time to calculate calories
to the last decimal place. The calorie counter helps one to
judge at a quick glance the energy value of the food one takes.
It also helps to judge portion size more accurately. All too
often, we eat too much without being aware of it.
A daily record of the food one takes, the amount consumed
and place, is very helpful to accurately estimate what one is
eating, how much and where it is consumed.
e.g.
Bed Tea
Pea Nuts
Ice Cream
1c
2 tbsps.
1c
7 a.m.
T.V. 9 p.m.
Cinema 7 p.m.
This can be calculated to give the average caloric intake per
day. A seven-day record is more accurate if one has the
patience since weekend eating is usually different from the
week day pattern of eating.
RECIPE LIST
SOUPS
RECIPES
Chicken soup
Clear vegetable
soup
Green pea soup
Lentil soup
Minestrone soup
Mutton soup
Sweet corn and
chicken soup
Tomato soup
HOUSEHOLD
MEASURE
1c
WT/VOL K.CALS
230 gms
465
1c
1c
1c
1c
1c
180
246
210
260
215
gms
gms
gms
gms
gms
178
109
73
176
99
1c
1c
220 gms
145 gms
170
46
PULSE PREPARATIONS
RECIPES
Amti
Channa masala
Chole puri
CEREALS AND CEREAL PRODUCTS
RECIPES
Bisi bele
huli anna
Chicken fried
rice
Chinese
vegetable
fried rice
Coconut rice
Curd rice
Fried rice
(plain)
Green pea
pulav
Khichda
Lemon rice
Masoor biryani
Mutton biryani
Navratan pulav
Prawn pulav
Puliyodarai
Sabudana khichadi
Sontho
Spanish rice
Vegetable biryani
Vegetable pulav
HOUSEHOLD
MEASURE
WT/VOL K.CALS
1c
190 gms
304
1c
100 gms
228
1c
1c
1c
105 gms
115 gms
135 gms
148
379
433
1c
120 gms
208
1c
1½ c
2c
2c
2½ c
3c
2c
1c
1c
1c
1c
1c
1½ c
230 gms
450 gms
293 gms
260
727
400
359
638
650
421
462
324
384
731
236
404
245
400
162
130
169
272
375
230
200
gms
gms
gms
gms
gms
gms
gms
gms
gms
BREAD/CEREAL PREPARATIONS
RECIPES
Batura
Chapati
Dinner rolls
Jowar roti
Khakra
Masala puris
Methi thepla
Missi roti
Nan
Onion dosa
Onion puris
Rava dosa with
chutney
Spinach puris
Stuffed parathas
(cauliflower)
Stuffed parathas
(mince)
Thalipeeth
American
chopsuey
Baked tomato
cheese macaroni
Vegetable noodles
HOUSEHOLD
MEASURE
1
2
1
1
2
3
(medium) 2
2
1
1
4
WT/VOL K.CALS
70
93
90
83
36
50
40
66
40
35
45
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
325
203
378
186
102
233
178
281
129
157
191
2
3
325 gms
50 gms
193
214
2
93 gms
202
2
1
48 gms
132 gms
337
448
2½ c
405 gms
459
1c
1c
180 gms
238 gms
285
235
Dal Dhokli
Drumstick amti
Gatte ki sabji
Kadhi
Khatta moong
Kokum kadhi
Maa ki dal
Makhani dal
Mandra
Masoor dal
Moong dal fry
Moong usal
Panchkuti dal
Pithla
Sambhar
Tomato rasam
Tur dal palida+pulav
Varan (thick)
HOUSEHOLD
MEASURE
1c
1c
2 puris +
1¼ c Chole
1c
1c
1c
1c
1c
1c
1c
1¼ c
1c
1c
1c
1c
1c
1c
1c
1c
½ c + 1¼ c
¾c
WT/VOL K.CALS
120 gms
154 gms
82 gms+
377 gms
105 gms
150 gms
148 gms
50 gms
150 gms
85 gms
146 gms
125 gms
177 gms
140 gms
150 gms
106 gms
141 gms
117 gms
120 gms
130 gms
80gms+155 gms
124 gms
124
231
453
238
83
275
170
187
54
92
203
388
254
171
279
110
102
209
156
306
112
VEGETABLE PREPARATIONS
RECIPES
Aloo mutter
Avial
Banana kofta
curry
Banana
vegetable
Baingan Bharta
Bitter gourd fry
Brinjal and
arbi bhaji
Brinjal curry
Brown vegetable
stew
Cabbage fugath
Cauliflower and
peas vegetable
Colocassia bhaji
Doodhi kofta curry
Doodhi with
channa dal
Drumstick amti
Dum aloo
Dum cauliflower
French bean fugath
French fries
Hindustani dudhi
bhaji
Jami kand
Kashmiri dum
aloo
Kuttu
Lady finger fugath
Lady finger
vegetable
Masala arbi
Masala brinjal
HOUSEHOLD
MEASURE
1c
1c
WT/VOL K.CALS
59 gms
150 gms
41
86
1¼ c
170 gms
229
1½ c
1c
1c
165 gms
170 gms
40 gms
329
327
347
1c
1c
195 gms
305 gms
141
215
1c
1c
265 gms
155 gms
286
420
1c
1c
1c
116 gms
172 gms
150 gms
111
124
153
1c
1c
1c
1c
1c
¾c
120
150
125
195
100
43
gms
gms
gms
gms
gms
gms
139
83
171
47
102
415
1c
1c
185 gms
115 gms
202
239
1c
1½ c
1c
195 gms
220 gms
133 gms
814
252
205
1c
1¼ c
1½ c
85 gms
170 gms
180 gms
277
248
335
Moghlai alu
Palak paneer
Paneer in white
gravy
Paneer masala
Paneer with
potato masala
Pav bhaji
Potato shaak
Puri potato bhaji
Rasdar aloo
Royal malai
kofta
Sai bhaji
Shahi paneer
Sindhi curry
Stuffed brinjals
Stuffed tomato
Stuffed tondli
Undhiya
Vegetable jhalfrani
1c
1c
180 gms
160 gms
328
165
¾c
1c
115 gms
260 gms
187
421
160
50
112
100
150
150
597
1c
2 pav+
1c bhaji
1c
1c
1c
1 kofta + 1 cup gravy
1½c
¾c
1c
1c
1c
1c
1c
1c
gms
gms+
gms
gms
gms
gms
415 gms
238 gms
95 gms
150 gms
200 gms
250 gms
106 gms
161 gms
98 gms
269
165
546
125
174
185
263
61
146
152
297
501
159
SALAD, CHUTNEYS AND RAITAS
RECIPES
Boondi Raita
Carrot Raita
Chicken Salad
Cucumber and
Tomato Salad
Russian Salad
Sprouted Moong +
Cabbage Koshimbir
Tomato Pachdi
Tomato Sauce
HOUSEHOLD
MEASURE
1c
1c
1c
WT/VOL K.CALS
145 gms
115 gms
130 gms
169
68
353
1c
1c
60 gms
115 gms
12
517
1c
1c
¼c
130 gms
124 gms
40 gms
180
112
50
CHUTNEYS
Coconut Chutney
Coriander Chutney
Date Chutney
Green Tomato
Chutney
Groundnut
Chutney
Ripe Tomato
Chutney
Spinach
Chutney
1 tbsp
½c
1 tbsp
20 gms
25 gms
25 gms
83
72
63
1 tbsp
20 gms
55
1 tbsp
15 gms
75
1 tbsp
30 gms
40
2 tbsps
25 gms
14
MEAT, FISH AND EGG PREPARATIONS
RECIPES
HOUSEHOLD
MEASURE
Akuri
1c
Beef Roast
1c
Beef Xacuti
1c
Brain Masala
1c
Butter Chicken
½c
Chicken Chops
2 pieces
Chicken Curry
1c
Chicken Fricasse
2c
Chicken Fry
2 pieces
Chicken Pie
1c
Chicken Roast
1 leg piece
Chicken Salad
1c
Chicken Souffle
1c
Chicken
Xacuti
1 piece chicken + ½ c gravy
Chilli Prawns
¾c
Dabba Ghost
1c
Egg Curry
1c
Egg Masala
1c
Egg Vindaloo
2 eggs + ½ c gray
Fish Curry
2 pieces fish + 1 c gravy
Fish Cutlets
2 pieces
Fish Toast
Fried Fish
1 piece
Fried Fish in
Bread crumbs
1 piece
Kadai Chicken
1c
Kentucky
Fried Chicken
2 pieces
Kheema Curry
1c
Kidney Curry
1c
Malai Chicken
2c
Mince and Potato
Chops
1 piece
Murg Masalum
1c
Mutton Do Pyaza
1c
Mutton Egg Chop
2 pieces
Mutton Korma
1¼c
Mutton Rogan Gosh
1c
Mutton Samosa
2 pieces
Palak Chicken
1c
Patra Ni Machi
1 piece
Pork and Beef Rolls
1 roll
Pork Vindaloo
1½c
Prawn Curry
1c
Prawn Cutlets
2 pieces
Prawn Patia
1c
Prawn Pulav
2c
Seekh Kabab
1 piece
Shikam Puri Kabab
2 pieces
Stew
1c
Stuffed Omelette
1
Stuffed Omelette Toast
1 piece
Tomato Masala Mutton
1c
WT/VOL
K.CALS
130
160
150
180
185
100
205
340
130
145
55
130
100
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
317
221
370
716
694
230
443
483
241
266
81
353
188
175
87
156
70
138
75
204
90
53
23
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
347
195
394
175
144
291
165
280
174
33
110 gms
195 gms
291
439
106
100
128
295
gms
gms
gms
gms
512
199
433
355
87
130
134
90
200
138
52
75
87
122
120
60
66
127
162
55
120
164
80
96
167
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
230
317
254
269
189
193
326
87
303
159
388
104
265
222
421
141
103
114
127
168
274
SNACKS
SWEETS AND DESSERTS
RECIPES
Adirasam
Apple Pie
Banana Pak
Basundi
Besan Ladoo
Bread and Butter
Pudding
Bread Halva
Carrot Halva
Chocolate Mousse
Chocolate Pudding
Chocolate
Coconut Barfi
Coconut Karanji
Custard with Fruit
Salad
Dalia Ladoo
Date Rolls
Dudhi Halva
Dudh Pak
Eve’s Pudding
Falooda (China
Grass Pudding)
Fruit Salad
Gud Papdi
Kaju Puri
Kaju Rolls
Khiran
Koicalta
Kopra Pak
Malai Kulfi
Malpua
Mango Ice-cream
Marzipans
Mohanthal
Murmura Chikki
Nankatai
Nougat Souffle
Orange Soufle
Pancakes with
Lime and Sugar
Peanut Ladoo
Phirni
Pongal
Potato Halva
Puran Poli
Rabadi
Rasgullas
Rava Sheera
Rice Kheer
Sandesh
Savaiya
Seer Kurma
Shahi Tukre
Shrikand
Steamed Modak
Stuffed Bananas
Sweet Sakarpara
Til Ladoo
HOUSEHOLD
MEASURE
WT/VOL K.CALS
2 pieces
1/6th pie
1 piece
1c
1 piece
148
84
138
216
41
gms
gms
gms
gms
gms
532
278
421
513
317
1 piece
1 piece
1c
1c
1 piece
1 piece
2 pieces
2 pieces
83
75
135
90
59
20
60
140
gms
gms
gms
gms
gms
gms
gms
gms
706
215
461
158
302
140
314
538
1c
2 pieces
1 piece
¾c
1 ½ piece
1c
70
34
90
170
64
gms
gms
gms
gms
gms
253
370
176
234
559
120
152
140
49
50
28
195
131
115
75
40
70
20
85
14
90
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
250
225
283
153
166
411
345
305
208
342
147
92
121
71
300
104 gms
100 gms
282
212
80
88
150
100
165
100
191
80
120
153
20
60
167
200
106
53
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
235
496
403
402
335
544
726
387
252
347
89
521
311
482
466
244
123 gms
50 gms
40 gms
467
335
209
1 piece
1c
3 pieces
2 pieces
2 pieces
1c
2 pieces
3 pieces
1 kulfi mould
1 piece
1 kulfi mould
1 piece
2 pieces
1 piece
2 pieces
1 triangular
piece 3"x3"x3"
1c
2 pieces
1 piece
1c
½c
1c
2
1 1/4c
2 pieces
1c
1c
3 pieces
1 serving
1¼c
1½c
1c
1 piece
½ banana
+ ½ filling
12-15 pieces
2 pieces
RECIPES
Akuri
Alu Pattice
Amiri Khaman
Appam
Bread Rolls
Cornflakes
Poha
Corn Croquettes
Coriander Muthia
Dudhi Muthia
French Fries
French Toast
Khandvi
Masala Peanuts
Mathri
Misal
Mutton Frankie
Mutton Samosa
HOUSEHOLD
MEASURE
1c
2 pieces
1½c
1
2 pieces
¾c
1c
2 pieces
1 roll
3 pieces
¾c
2 pieces
7 pieces
¾c
6 pieces
1c
1
2 pieces
WT/VOL
K.CALS
130
120
93
62
145
50
102
80
107
90
43
114
45
32
54
70
90
52
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
317
275
474
117
394
290
318
232
483
209
415
112
129
214
291
136
367
326
58
125
41
85
76
44
93
140
35
102
46
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
gms
315
376
225
214
203
119
178
PAKODAS
Onion Pakodas
Paneer Pakodas
Peanut Pakodas
Patra
Pea Kachori
Potato Bakarwadi
Potato Poha
Potato Tikkis with
Tamarind Chutney
Punjabi Samosas
Quick Samosas
8
8
3
4
2
2
pieces
pieces
pieces
pieces
pieces
pieces
1c
2 pieces+
½c
2 pieces
5 pieces
240
518
127
SANDWICHES
RECIPES
Chicken Sandwich
Chutney Sandwich
Potato and Cheese
Sandwich
Tomato Sandwich
Tomato, Cucumber,
Cheese Sandwich
Sandwich Dhokla
Scones
Sela Bread
Sev
Spicy Shankarpara
Tomato Omelette
HOUSEHOLD
MEASURE
1
1
1
1
1
10 pieces
2 pieces
2c
1c
¾c
1
WT/VOL
K.CALS
40 gms
30 gms
301
181
260 gms
100 gms
459
373
241
250
135
140
66
50
77
346
258
425
327
358
119
151
gms
gms
gms
gms
gms
gms
gms
DRINKS (HOME MADE)
RECIPES
HOUSEHOLD
MEASURE
1c
1c
1c
Chickoo Milkshake
Egg Flip
Tea
WT/VOL K.CALS
200 ml
160 gms
150 gms
180
272
54
HOT BEVERAGES
RECIPES
VADAS
RECIPES
HOUSEHOLD
MEASURE
Batata Vada
3 pieces
Dahi Vada
2 pieces
Medu Vada
2 pieces
Mixed Dal Vada
2 pieces
Sabudana Vada
3 pieces
Vegetable Cheese Toast
2 pieces
Vegetable Upma
1¼c
Welsh Rarebit
2 pieces
WT/VOL K.CALS
88
215
95
50
105
140
160
240
gms
gms
gms
gms
gms
gms
gms
gms
419
181
218
198
327
308
256
869
BISCUITS (HOME MADE)
RECIPES
Butter Cookies
Chocolate Brownies
Custard Tarts
HOUSEHOLD
MEASURE
1 piece
1 piece
1 piece
WT/VOL
20 gms
78 gms
40 gms
K.CALS
100
477
327
BRITANNIA PRODUCTS
VARIETY
Anytime
Circus
Coconut Crunchees
Cream Cracker
Delite
Digestive
Gingernut
Glucose-D
GoodDay Butter
GoodDay Cashew
Marie
Milk Bikis
Nice
Petite Beurre
Snax
Thin Arrowroot
Top
Malt Bisk
Bourbon Choc. Cream
Orange Cream
Elaichi Cream
CALORIC VALUE PER BISCUIT
31
27
42
38
40
37
47
30
53
52
26
35
32
31
15
26
29
31
63
45
45
PARLE PRODUCTS
VARIETY
Gluco (Parle-G)
Monaco
Krackjack
Cheeslings
CALORIES/100 gms
444
495
495
475
Bournvita in milk
(1 tsp. sugar)
Bournvita
Cocoa
Cocoa in milk
(2 tsp. sugar)
Coffee with milk
(1 tsp. sugar)
Coffee (instant) in milk
(1 tsp. sugar)
Complan
Horlicks
(15 g + 10 g sugar in milk)
Horlicks
Lactodex
Tea
(25 ml milk 1 tsp sugar)
Viva
HOUSEHOLD
MEASURE
WT/VOL K.CALS
1c
2 tbsp
1 tbsp
150 ml
30g
6g
201
120
26
1c
150 ml
166
1c
150 ml
54
1c
1 tbsp
150 ml
15 g
141
80
1c
2 tbsp
2 tbsp
150 ml
30 g
30 g
196
110
115
1c
2 tbsp
150 ml
30 g
37
125
ALCOHOLIC BEVERAGES
RECIPES
Beer (light)
4.5% alcohol
Beer (lager)
Gin
Rum
Sherry
Whisky
Wine (red)
HOUSEHOLD
MEASURE
½ bottle
1 glass
1 peg
1 peg
1 wine glass
1 peg
1 wine glass
WT/VOL K.CALS
375
240
50
50
50
50
50
ml
ml
ml
ml
ml
ml
ml
151
98
35
135
84
135
40
PARLE PRODUCTS
BRAND NAME
VOLUME/PACK
Gold Spot
Thumsup
Limca
Citra
Frooti
Appy
250
250
250
250
200
200
ml
ml
ml
ml
ml
ml
BRIX
12.0
10.4
10.2
10.5
15.0
14.0
APPROX.
CALORIE VALUE
PER 250 M.L.
BOTTLE
120
104
102
105
120
112
CAKES AND PASTRIES
RECIPES
HOUSEHOLD
MEASURE
Black Forest
1 piece
Bright Fruit Cake
1 piece
Cucumber Cake
1 piece
Devil’s Food Cake
1 piece
Eggless Chocolate Cake
1 piece
Mawa Cake
1 piece
Pineapple upside down
1 piece
WT/VOL K.CALS
56 gms
54 gms
3"x3"x3"
30 gms
6.5x5x3 cms
86 gms
40 gms
301
240
330
102
273
295
242
Author
beverly675
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