After reading my article on food, several friends asked me for more specific details on what I actually eat. This post is in response to those queries.

In my previous piece I had said, “well-balanced food comprises of 50% vegetables, 25% proteins and the balance 25% carbs, visually on your plate”. Let me add a few nuances now. 

The 50% vegetables should ideally be split between cooked and raw, almost equally. Crunchy raw salads retain the phytonutrients that protect us. Two or three spoons of extra virgin olive oil on the salad helps the heart as well.

We need protein to maintain healthy muscle mass and ensure good levels of energy. Being a vegetarian, I have limited choice of protein sources. So, I supplement with nuts. And eggs occasionally. I don’t like tofu, otherwise, that’s a good option too. 

Among the carbs, there are better ones like millets (bajra, jowar, ragi), because they are rich in nutrients and low in glycemic index. Some carbs offer double benefit, as they have decent protein content too, e.g. quinoa and oats.


One of the following:

  1. Quinoa cooked the poha way
  2. Two eggs and one idli
  3. Oats and almond milk porridge
  4. Combo of any three different fruits

Plus 10 almonds, 10 pistachios along with green tea


A bowl of salad with 3 tablespoons extra virgin olive oil.

Followed by one of the following…

  1. Two rotis made of bajra flour, with two different sabzis
  2. Three varieties of stir-fried vegetables, with boiled rice (preferably brown) & quinoa mix


One cup soup made of any of these two-veggies combos

1. Carrot-Coriander

2. Cabbage-Broccoli

3. French Beans-Peas

4. Methi (Fenugreek)-Lauki (Bottle Gourd)

5. Cauliflower-Gourds

A bowl of salad with 3 tablespoons extra virgin olive oil.

Plus, one of the following:

  1. One quinoa flour roti with two varieties of vegetables
  2. A plate full of grilled veggies, and a small portion of rice (preferably brown)

Dinner must be completed by 7:30 PM, leaving enough time for the digestive system to do its job.

Bon Appetit 😊  

S. Sivakumar

A senior business leader at ITC Ltd. He could hide behind lack of time but has healed himself, lost 35 kg, and walks the talk on making time for yourself to get healthy.

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