What Does My Meal Plan Look Like? Food Menu. About Food .... le Dish (Var
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What Does My Meal Plan Look Like?
Food Menu About Food Menu The camp’s food menu offers volunteers a varied assortment of continental and Asian food, with a particular stress on traditional Indian vegetable dishes and Indian preparation styles. The menu rotates every two weeks (14 days) in order to ensure an appropriate amount of variety in the food. The detailed, meal‐by‐meal menu may be reviewed below. We encourage frequent feedback on the quality of food and preparation. Please feel free to speak to the camp manager or directly to the cooks about the food that is served.
Protein and Vegetarian Diets The food menu is vegetarian. Many people who are not accustomed to a vegetarian diet are usually concerned that they are not getting enough protein. This is of course understandable since meat dishes are generally the main source of protein in a non‐vegetarian diet. However vegetarian diets include alternative, usually healthier, ways of getting your needed protein. A well balanced vegetarian diet, such as the menu at the camp, has as much protein as any non‐vegetarian diet. Beans, lentils, chickpeas, nuts, eggs, and paneer (cottage cheese) ‐ which appear several times a day in the camp’s menu ‐ are excellent and highly nutritious sources of protein. To get your needed protein, please be sure to regularly enjoy these types of food.
Nutritiona al Informattion Leading nutriitional expertts suggest thaat the followin ng types of foood be consumed daily, in the appropriiate portions. The e camp’s food d menu is designed in orde er to ensure t hat all of thesse food group ps are regularrly served througghout each day.
Graiins (6 servings)
Exam mples: Rice, Ce ereal, Bread, Pasta
Vege etables (3 sservings)
Exam mples: Spinach h, Tomatoes, Cauliflower
Fruitts (2 servinngs)
Exam mples: Papayaa, Bananas, M Mangos, Melon ns
Dairry (3 servingss)
Exam mples: Milk, Cheese, Butterr
Nutss & Beans (2 servings)
Exam mples: Chickpe eas, Lentils, N Nuts
Please refer tto these symb bols on the Id dex Camp Daiily Food Menuu regarding th he food group ps of the dish hes served.
Daily Food Menu
Day
Breakfast
Lunch
Din nner
•
Cinnamon Porrridge
•
•
Toaast with Buttter and Jam m Boiled Eggs Ban nanas
•
1
• •
Monday
• •
•
• •
Chole (Chickpeas/Onionss/Tom es Dish) atoe Seassonal Green Vegetable Dish ((Varies)
• • • •
Chapatti Pulaao (Indian Ric e Dish) Gree en Salad an nd Seassonal Fruits (Va Varies)
•
Spride Beans Jeera Alo oo (Cumin Potaato Dish) Chapattii (Indian Bread) Vegetable Noodles Green Saalad Chicken / Mutton/Fish curry
Din nner
Lunch
Breakfast
Day
•
•
2
•
Tuesday
•
Scrambled Egggs Toaast with Buttter and Jam m Pap paya
• • •
• •
Rajm ma (Red Beanss) and Plain Rice Seassonal Green Vegetable Dish (Va Varies)
•
Chapatti Gree en Salad an nd Seassonal Fruits (Va Varies)
• •
•
•
Breakfast
Day
3
• •
Wednesday
Din nner
Lunch
Vegetable Soup Paneer kki Subji (Cottagge Cheese D Dish) Greeen Seasonal Vegetable Dish (Varries) Chapattii (Indian Breead) udding aand Rice Pu Papad (LLentil’s Chips) Semolinaa pudding (SSuji Halwa)
• •
Corrnflakes and Milk Toaast with Buttter and Jam m Om melet Seaasonal Fru uits (Varies)
• •
• • •
Channa Dal (Lentills) Seassonal Green Vegetable Dish (Va Varies) n Paratha Plain Veg macaroni Gree en Salad annd Bananas
•
• • • •
Seasonal Greeen Vegetable Dish (Varries) Green Saalad Chicken// Mutton/Fish Curry Plain Ricce Chapattii (Indian Bread)
Breakfast
Lunch
Day
•
Hallf‐Fried Eggs
•
Toaast with Buttter and Jam m Seaasonal Fru uits (Varies)
4 •
Thursday
Din nner
• • •
Sabu ut Mung (Lent ils) Lodki Dish Bread) Chapatti (Indian B
•
•
Vegetable Noodle s
• •
•
en Salad Gree Papaya
•
annd • •
Aloo Mu utter (Potato Peeas Dish) omato chutneyy Sweet to Garlic naaan) Puloa wiith Vegetables (Indian R Rice Dish) Green Saalad Rice Milkk Pudding
Breakfast
Day
Lunch
•
•
5
•
Friday
•
Ban nanas
• •
Fru uit Porridge Toaast with Buttter and Jam m Fre ench toast
•
6
Saturday
Fried Rice en Salad annd Gree Seassonal Fruits (Va Varies)
•
• •
Alo oo Pyaz Parratha (Po otato Onion Bre ead/Pancak es) Fru uit Lassi Pap paya
•
• •
Lunch
•
Sabu ut Urad (Lentills) Spin nach cheese (CCottage Cheese, Spinach D Dish) Chapatti (Indian B Bread)
• • •
Breakfast
Day
Din nner
Chicken// Mutton/ Fish curry) Seasonal Green Vegetable Dish (Variess) Chapattii (Indian Bread) Plain Ricce Green Saalad
Din nner
• • • • •
• • • •
Dal Fry (Lentils) Mixed Vegetable D Dish (Varries) Chapatti (Indian B Bread) n Rice Plain Gree en Salad annd Seassonal Fruits (Va Varies)
•
Tomato Soup Gutta Cu urry Pumpkin n Masala Lachha P Paratha (Indian n Bread) Plain Ricce
Breakfast
Lunch
•
Day •
7
Din nner
•
Sunday •
• •
Plain Parantha ( Indian Bread) Toaast with Buttter and Jam m
Eggg Bhurji ( Scrramble egggs curry)
• • •
• •
Kale e Chane (Lentil s) Pulo oa with Vegetaables (Indian Rice Dish) eet Tomato Chuutney Swe
•
Purii (Indian Bread ) Gree en Salad annd Bananas
• •
•
Mixed Dal (Lentils) Seasonal Green Vegetable Dish (Variess) n Garlic Naaan (Indian Bread) Milk Ricee Pudding Chicken// Mutton/ Fish curry) Green Saalad
Seaasonal Fru uits (Varies)
Breakfast
Lunch
Day
•
•
8 • •
Monday
•
Fru uit Pancakes Toaast with Buttter and Jam m Boiled Eggs Seaasonal Fru uits (Varies)
• • •
•
9
Tuesday
annd
• •
Milk Porridge Toaast with Buttter and Jam m Hallf‐Fried Eggs
• •
Urad d Dal (Lentils) Seassonal Green Vegetable Dish (Va Varies)
• • •
•
Misssi Rotti (Mixedd Indian Breaad) Vegetable Noodle s
•
•
Din nner
• Ban nanas
•
Lunch
en Salad Gree Papaya
• •
Vegetable Soup Chicken//Mutton/Fish Curry French FFries/Chips Seasonal Green Vegetable Dish (Variess) Chapattii (Indian Bread) and Plain Rice
Breakfast
•
• •
Rajm ma (Red Beanss) and Plain Rice Seassonal Green Vegetable Dish (Va Varies) Bread) Chapatti (Indian B
Day
Din nner
en Salad annd Gree Seassonal Fruits (Va Varies)
• •
Sanbhar Dal (Lentils) Idly and plan Dosa Mixed Vegetable Dish (Varies) Chapattii (Indian Bread) Green Saalad Gulgule ( Sweet batterr)
Breakfast
Day
Lunch
10
•
Fre ench toast
•
Toaast with Buttter and Jam m Pap paya
•
Wednesday
•
Seassonal Green Vegetable Dish (Va Varies)
•
• •
Chapatti Vegetable Sandwi ches en Salad annd Gree Seassonal Fruits (Va Varies)
•
•
Breakfast
Day
Lunch
• • •
Thursday
•
Scrambled Egggs Corrnflakes and Milk Seaasonal Fru uits (Varies)
•
Kadhi Pakora ((Fried Vegetabbles in Chicckpea Powder and Currry) Swe eet Tomato Chuutney
•
Chapatti (Indian B Bread)
• •
n Rice Plain Gree en Salad an nd Bananas
Breakfast
Day
Din nner •
Tomato soup
•
Seasonal Green Vegetable Dish (Variess) Vegetable Biryani Garlic Naaan Veg Pizzaa Green Saalad
•
12
•
•
Friday
•
• • • •
Lunch
• •
Eggg Bhurji (Scrambled Eggg Curry) Plain Paratha dian Bread) (Ind Fru uit Lassi
Din nner
• •
•
Mun ng Dal (Lentils)) Aloo o Pyaz ki Subji (Pottato Onion Dishh) Garllic Naan (India n Breaad) Gree en Salad an nd Papaya
• • • • •
Seaasonal Fru uits (Varies)
Lunch Breakfast
Seasonal Green Vegetable Dish (Variess) Sabut Masoor Dal (Lentils) Chapattii Plain Ricce Chicken//Mutton/Fish Curry
11
13
• • •
Day
Din nner
•
Fru uit Pancakes
Din nner
•
Chapattii (Indian Bread) Plain Ricce Mixed Vegetable Dish (Varies) Papad (LLentils Chips) Green Saalad Chicken//Mutton/Fish Curry
•
Sabu ut Chanwle (Kiidney Beans) Seassonal Green Vegetable Dish (Va Varies)
• • •
Vegetable Soup Vegetable Noodles Seasonal Green
•
Saturday
•
Toaast with Buttter and Jam m Ban nanas
•
Chapatti (Indian B Bread)
•
en Salad annd Gree Seassonal Fruits (Va Varies)
•
Breakfast
Day 14
•
Sunday
Lunch
• •
Om melet Toaast with Buttter and Jam m Pap paya
•
Vegetable Dish (Variess) Chapattii and Plain Rice Semolinaa Pudding ( Sujji halwa)
nner Din
• •
• •
Mattar Dal (Lentils)) Seassonal Green Vegetable Dish (Va Varies) Purii (Indian Bread ) Gree en Salad annd Seassonal Fruits (Va Varies)
• •
• • •
Chicken// Mutton/Fish Curry Seasonal Green Vegetable Dish (Variess) Plain Ricce Chapattii (Indian bread) Green Saalad
Please N Note: on birthdays of any vo olunteers at caamp. Cake will be prepared.
