Meal Planner

(September 2024)  

 

Date	Day	SMC Breakfast	Jain Breakfast	Dal	Sabjee	Rice	Chapati	Salad	Sweet
1st	Sun	Sunday
2nd	Mon	Palak Daal & Rice	Palak Daal & Rice	Tur Dal Fry	Bhindi Pyas	Plain Rice	Chapati	Dahi Koshimbir
3rd	Tue	Poha	Poha	Yellow Moong Dal Tadka	Mix Veg	Plain Rice	Chapati	Peanut Salad
4th	Wed	Aloo Paratha & Tomato Chutney	Cabbage Paratha & Tomato Chutney	Kadhi Pakoda	Mutter Cauliflower	Dal Khichadi	Chapati	Sprout Salad
5th	Thur	Puri Bhaji	Puri Bhaji
6th	Fri	Daal Makhni & Rice	Daal Makhni & Rice	Tur Daal Tadka	Mutter Paneer	Plain Rice	Chapati	salad
7th	Sat	Holiday- Ganesh Chaturthi	Holiday- Ganesh Chaturthi
8th	Sun	Sunday	Sunday
9th	Mon	Seevaiyan With Veggies	Seevaiyan With Veggies	Green Moong Dal Tadka	Veg Kofta	Plain Rice	Chapati	Dahi Koshimbir
10th	Tue	Multigrain Paratha with Fresh Tomato Chutney	Multigrain Paratha with Fresh Tomato Chutney	Tur Meethi Dal	Aloo French Beans	Jeera Rice	Chapati	Kakdi Koshimbir
11th	Wed	Corn Chilla & green Chutney	Corn Chilla & green Chutney	Dal Makhani	Paneer Butter Masala	Palin Rice	Chapati	Peanut Salad
12th	Thur	Veg Pulav & Soup	Veg Pulav & Soup	Hakka Noodles	Veg Manchurian Gravy	Veg Fried Rice	Manchow Soup		Jely Custrad
13th	Fri	Sharing Day+ Sweet Sevaiyaan	Sharing Day+ Sweet Sevaiyaan	Tur Dal Tadka	Sham Savera Kofta	Jeera Rice	Chapati	Salad
14th	Sat	Holiday	Holiday
15th	Sun	Sunday	Sunday
16th	Mon	Holiday	Holiday
17th	Tue	Holiday	Holiday
18th	Wed	Methi Thepla & Tomato Chutney	Methi Thepla & Tomato Chutney	Yellow Moong Dal Tadka	Mix Veg	Plain Rice	Chapati	Peanut Salad
19th	Thur	Chhole Puri	Chhole Puri	Tur Dal Fry	Bhindi Pyas	Plain Rice	Chapati	Dahi Koshimbir
20th	Fri	Kadi Khichdi	Kadi Khichdi	Chole	Pakoda Chaat	White Pulav	Bahture	Sprout Salad	Pineapple halwa
21st	Sat	Holiday	Holiday
22nd	Sun	Sunday	Sunday
23rd	Mon	Paneer Pulav &Soup	Paneer Pulav &Soup	Green Moong Dal Tadka	Veg Korma	Plain Rice	Chapati	Dahi Koshimbir
24th	Tue	Upma with Shradded veggies	Upma with Shradded veggies	Tur Meethi Dal	Dosa Bhaji	Jeera Rice	Chapati	Peanut Salad
25th	Wed	Beet root Paratha + Fresh tomato Chutney	Mix veg Paratha + Fresh tomato Chutney	Dal Makhani	Tava Bhaji	Plain Rice	Chapati	Mix Salad
26th	Thur	Rava Uttappa with Green Chutney	Rava Uttappa with Green Chutney	Hara bhara Kabab	Paneer Butter Masala	Veg Dum Biryani	Chapati	Boondi Raita	Gulab Jamun
27th	Fri	Daal Rice	Daal Rice	Rajma Masala	Cabbage Mutter	Plain Rice	Chapati	Kakdi Koshimbir
28th	Sat	Upma & Chutney	Upma & Chutney	Aloo Rassa	Corn Palak	Jeera Rice	Chapati	salad
29th	Sun	Sunday	Sunday
30th	Mon	Masala Paratha+ Aloo sabji(Dry)	Masala Paratha+ Chhole sabji(Dry)	Kadhi Pakoda	Mutter Cauliflower	Dal Khichadi	Chapati	Sprout Salad

 

Nutritive values for Breakfast

Date	Day	RNC Breakfast	Jain Breakfast	Energy per 100 gm	Proteins per 100 gm	Carbohydrates per 100 gm	Fats per 100 gm	Calcium per 100 gm	Iron per 100 gm	Total Calories per 100 gm
1st	Sun	Sunday	Sunday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday
2nd	Mon	Palak Daal & Rice	Palak Daal & Rice	130 kcal	4.68 g	10.18 g	3.24 g	13.88 mg	1.48 mg	90.45 kcal
3rd	Tue	Poha	Poha	110 kcal	2.4 g	18.8 g	3 g	9.19 mg	6.1 mg	130 kcal
4th	Wed	Aloo Paratha & Tomato Chutney	-	300 kcal	4.1 g	46.2 g	6.20 g	17.50 mg	1.13 mg	106 kcal
		-	Cabbage Paratha & Tomato Chutney	300 kcal	4.1 g	46.2 g	6.20 g	17.50 mg	1.13 mg	106 kcal
5th	Thur	Puri Bhaji	Puri Bhaji	269 kcal	7.54 g	46.73 g	9.43 g	17 mg	2.68 mg	296 kcal
6th	Fri	Daal Makhni & Rice	Daal Makhni & Rice	115 kcal	8.4 g	24 g	16.9 g	108.5 mg	2.3 mg	280 kcal
7th	Sat	Holiday- Ganesh Chaturthi	Holiday- Ganesh Chaturthi	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday
8th	Sun	Sunday	Sunday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday
9th	Mon	Seevaiyan With Veggies	Seevaiyan With Veggies	126 kcal	4.7 g	82.1 g	3.6 g	40.5 mg	1.2 mg	362 kcal
10th	Tue	Multigrain Paratha with Fresh Tomato Chutney	Multigrain Paratha with Fresh Tomato Chutney	141 kcal	3.3 g	16.8 g	7.1 g	40.6 mg	1.5 mg	141 kcal
11th	Wed	Corn Chilla & green Chutney	Corn Chilla & green Chutney	150 kcal	4.9 g	28.7 g	1.2 g	3.8 mg	0.8 mg	96 kcal
12th	Thur	Veg Pulav & Soup	Veg Pulav & Soup	201 kcal	4 g	37.2 g	4 g	21.2 mg	0.7 mg	201 kcal
13th	Fri	Sharing Day+ Sweet Sevaiyaan	Sharing Day+ Sweet Sevaiyaan	362 kcal	11 g	78.60 g	0.40 g	38 mg	0.7 mg	330 kcal
14th	Sat	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday
15th	Sun	Sunday	Sunday	Sunday	Sunday	Sunday	Sunday	Sunday	Sunday	Sunday
16th	Mon	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday
17th	Tue	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday
18th	Wed	Methi Thepla & Tomato Chutney	Methi Thepla & Tomato Chutney	122 kcal	2.2 g	13.2 g	7 g	14.8 mg	0.9 mg	342 kcal
19th	Thur	Chhole Puri	Chhole Puri	427 kcal	10.8 g	50.3 g	20.1 g	118 mg	2.8 mg	427 kcal
20th	Fri	Kadi Khichdi	Kadi Khichdi	116 kcal	6.80 g	55 g	4.6 g	12.36 mg	2.91 mg	406 kcal
21st	Sat	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday
22nd	Sun	Sunday	Sunday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday
23rd	Mon	Paneer Pulav &Soup	Paneer Pulav &Soup	276 kcal	7.9 g	35.5 g	11.2 g	193.6 mg	0.4 mg	276 kcal
24th	Tue	Upma with Shradded veggies	Upma with Shradded veggies	192 kcal	2.4 g	23 g	2.8 g	119.7 mg	5.5 mg	92.4 kcal
25th	Wed	Beet root Paratha + Fresh tomato Chutney	-	43 kcal	5 g	27 g	10 g	16.5 mg	0.5 mg	209 kcal
		-	Mix veg Paratha + Fresh tomato Chutney	165 kcal	8 g	52 g	8 g	50 mg	2 mg	310 kcal
26th	Thur	Rava Uttappa with Green Chutney	Rava Uttappa with Green Chutney	192 kcal	8.11 g	45.67 g	3.78 g	14.5 mg	0.7 mg	250 kcal
27th	Fri	Daal Rice	Daal Rice	192 kcal	6.5 g	24 g	2.9 g	24 mg	3.2 mg	146.5 kcal
28th	Sat	Upma & Chutney	Upma & Chutney	176 kcal	31.3 g	27.4 g	5.4 g	87.2 mg	1.5 mg	92 kcal
29th	Sun	Sunday	Sunday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday
30th	Mon	Masala Paratha+ Aloo sabji(Dry)	Masala Paratha+ Chhole sabji(Dry)	213 kcal	2.4 g	18.8 g	10.2 g	47.2 mg	1.5 mg	130 kcal

 

Nutritive values for Lunch 

Date	Day	Lunch Menu	Energy per 100 gm	Proteins per 100 gm	Carbohydrates per 100 gm	Fats per 100 gm	Calcium per 100 gm	Iron per 100 gm	Total Calories per 100 gm
2nd	Mon	Tur Dal Fry	330 kcal	7.2 g	17.6 g	4.8 g	3.2 mg	11.2 mg	144 kcal
		Bhindi Pyas	33 kcal	1.93 g	7.45 g	0.19 g	82 mg	0.62 mg	33 kcal
		Plain Rice	365 kcal	2.66 g	28 g	0.28 g	10 mg	1.19 mg	129 kcal
		Chapati	272 kcal	7.85 g	46.13 g	9.2 g	36 mg	2.2 mg	300 kcal
		Dahi Koshimbir	61 kcal	3.52 g	4.8 g	3.52 g	132 mg	0.13 mg	100 kcal
3rd	Tue	Yellow Moong Dal Tadka	343 kcal	25.7 g	57.1 g	1.2 g	143 mg	6.86 mg	347 kcal
		Mix Veg	273 kcal	2.86 g	13.1 g	0.15 g	25 mg	0.82 mg	64 kcal
		Plain Rice	365 kcal	2.66 g	28 g	0.28 g	10 mg	1.19 mg	129 kcal
		Chapati	272 kcal	7.85 g	46.13 g	9.2 g	36 mg	2.2 mg	300 kcal
		Peanut Salad	567 kcal	25.8 g	16.13 g	49.24 g	92 mg	4.58 mg	567 kcal
4th	Wed	Kadhi Pakoda	276 kcal	15.48 g	40.36 g	12.27 g	161.3 mg	2 mg	330 kcal
		Mutter Cauliflower	242 kcal	4.3 g	11.8 g	19.8 g	34.6 mg	1.4 mg	25 kcal
		Dal Khichadi	61 kcal	3.52 g	4.8 g	3.52 g	132 mg	0.13 mg	100 kcal
		Chapati	272 kcal	7.85 g	46.13 g	9.2 g	36 mg	2.2 mg	300 kcal
		Sprout Salad	62 kcal	3 g	8 g	2 g	43.5 mg	1.1 mg	29 kcal
6th	Fri	Tur Daal Tadka	330 kcal	7.2 g	17.6 g	4.8 g	3.2 mg	11.2 mg	144 kcal
		Plain Rice	365 kcal	2.66 g	28 g	0.28 g	10 mg	1.19 mg	129 kcal
		Chapati	272 kcal	7.85 g	46.13 g	9.2 g	36 mg	2.2 mg	300 kcal
		salad	16 kcal	1.4 g	5 g	0.22 g	44.4 mg	1 mg	24 kcal
7th	Sat	Holiday- Ganesh Chaturthi	Holiday- Ganesh Chaturthi	Holiday- Ganesh Chaturthi	Holiday- Ganesh Chaturthi	Holiday- Ganesh Chaturthi	Holiday- Ganesh Chaturthi	Holiday- Ganesh Chaturthi	Holiday- Ganesh Chaturthi
8th	Sun	Sunday	Sunday	Sunday	Sunday	Sunday	Sunday	Sunday	Sunday
9th	Mon	Green Moong Dal Tadka	347 kcal	24 g	63 g	1.2 g	132 mg	6.7 mg	347 kcal
		Veg Kofta	401 kcal	3.96 g	8.4 g	10.22 g	87.14 mg	1.79 mg	143.68 kcal
		Plain Rice	365 kcal	2.66 g	28 g	0.28 g	10 mg	1.19 mg	129 kcal
		Chapati	272 kcal	7.85 g	46.13 g	9.2 g	36 mg	2.2 mg	300 kcal
		Dahi Koshimbir	61 kcal	3.52 g	4.8 g	3.52 g	132 mg	0.13 mg	100 kcal
10th	Tue	Tur Meethi Dal	343 kcal	22.86 g	62.86 g	1.43 g	57 mg	3.9 mg	106 kcal
		Aloo French Beans	386 kcal	1.74 g	11.8 g	4.65 g	12 mg	0.81 mg	84 kcal
		Jeera Rice	365 kcal	2.66 g	28 g	0.28 g	10 mg	1.19 mg	129 kcal
		Chapati	272 kcal	7.85 g	46.13 g	9.2 g	36 mg	2.2 mg	300 kcal
		Kakdi Koshimbir	15 kcal	2 g	6 g	2 g	50 mg	0.5 mg	45 kcal
11th	Wed	Dal Makhani	127 kcal	7.4 g	19.7 g	2.84 g	28 mg	2.03 mg	130 kcal
		Paneer Butter Masala	229 kcal	9 g	3.5 g	19 g	218 mg	2 mg	101 kcal
		Palin Rice	365 kcal	2.66 g	28 g	0.28 g	10 mg	1.19 mg	129 kcal
		Chapati	272 kcal	7.85 g	46.13 g	9.2 g	36 mg	2.2 mg	300 kcal
		Peanut Salad	567 kcal	25.8 g	16.13 g	49.24 g	92 mg	4.58 mg	567 kcal
12th	Thru	Hakka Noodles	358 kcal	4.5 g	13 g	4.3 g	56.8 mg	0.7 mg	106 kcal
		Veg Manchurian Gravy	343 kcal	2.90 g	21.33 g	8.95 g	84.1 mg	2.7 mg	175 kcal
		Veg Fried Rice	589 kcal	2 g	21.6 g	6.23 g	19 mg	1.39 mg	168 kcal
		Manchow Soup	360 kcal	4.2 g	70.9 g	1.5 g	64.9 mg	1.8 mg	314 kcal
		Jely Custrad	396 kcal	0.4 g	98.5 g	1 g	0 mg	0 mg	112 kcal
13th	Fri	Tur Dal Tadka	330 kcal	7.2 g	17.6 g	4.8 g	3.2 mg	11.2 mg	144 kcal
		Sham Savera Kofta	588.87 kcal	6.5 g	12.4 g	6.8 g	40 mg	3.19 mg	325 kcal
		Jeera Rice	365 kcal	2.66 g	28 g	0.28 g	10 mg	1.19 mg	129 kcal
		Chapati	272 kcal	7.85 g	46.13 g	9.2 g	36 mg	2.2 mg	300 kcal
		Salad	16 kcal	1.4 g	5 g	0.22 g	44.4 mg	1 mg	24 kcal
14th	Sat	Rajma Masala	260 kcal	3.8 g	17.2 g	1.4 g	54.1 mg	1 mg	147 kcal
		Cabbage Mutter	74 kcal	3.2 g	5.5 g	2.7 g	35 mg	1 .3 mg	40 kcal
		Plain Rice	365 kcal	2.66 g	28 g	0.28 g	10 mg	1.19 mg	129 kcal
		Chapati	272 kcal	7.85 g	46.13 g	9.2 g	36 mg	2.2 mg	300 kcal
		Mix Salad	16 kcal	1.52 g	3.2 g	0.24 g	48 mg	1.16 mg	64 kcal
15th	Sun	Sunday	Sunday	Sunday	Sunday	Sunday	Sunday	Sunday	Sunday
16th	Mon	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday
17th	Tue	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday
18th	Wed	Yellow Moong Dal Tadka	343 kcal	25.7 g	57.1 g	1.2 g	143 mg	6.86 mg	347 kcal
		Mix Veg	273 kcal	2.86 g	13.1 g	0.15 g	25 mg	0.82 mg	64 kcal
		Plain Rice	365 kcal	2.66 g	28 g	0.28 g	10 mg	1.19 mg	129 kcal
		Chapati	272 kcal	7.85 g	46.13 g	9.2 g	36 mg	2.2 mg	300 kcal
		Peanut Salad	567 kcal	25.8 g	16.13 g	49.24 g	92 mg	4.58 mg	567 kcal
19th	Thru	Tur Dal Fry	330 kcal	7.2 g	17.6 g	4.8 g	3.2 mg	11.2 mg	144 kcal
		Bhindi Pyas	33 kcal	1.93 g	7.45 g	0.19 g	82 mg	0.62 mg	33 kcal
		Plain Rice	365 kcal	2.66 g	28 g	0.28 g	10 mg	1.19 mg	129 kcal
		Chapati	272 kcal	7.85 g	46.13 g	9.2 g	36 mg	2.2 mg	300 kcal
		Dahi Koshimbir	61 kcal	3.52 g	4.8 g	3.52 g	132 mg	0.13 mg	100 kcal
20th	Fri	Chole	383.81 kcal	50.42 g	27 g	35.55 g	49 mg	2.9 mg	164 kcal
		Pakoda Chaat	265 kcal	7.6 g	32 g	10.7 g	177.1 mg	3 mg	287 kcal
		White Pulav	194.34 kcal	2.66 g	27.9 g	0.28 g	10 mg	1.19 mg	129 kcal
		Bahture	136 kcal	6.7 g	36 g	13.2 g	10.2 mg	0.6 mg	276 kcal
		Sprout Salad	62 kcal	3 g	8 g	2 g	43.5 mg	1.1 mg	29 kcal
		Pineapple halwa	50 kcal	0.54 g	12.63 g		13 mg	0.28 mg	48 kcal
21st	Sat	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday	Holiday
22nd	Sun	Sunday	Sunday	Sunday	Sunday	Sunday	Sunday	Sunday	Sunday
23rd	Mon	Green Moong Dal Tadka	347 kcal	24 g	63 g	1.2 g	132 mg	6.7 mg	347 kcal
		Veg Korma	627 kcal	2.58 g	11.4 g	5.98 g	50.98 mg	1.12 mg	109.47 kcal
		Plain Rice	365 kcal	2.66 g	28 g	0.28 g	10 mg	1.19 mg	129 kcal
		Chapati	272 kcal	7.85 g	46.13 g	9.2 g	36 mg	2.2 mg	300 kcal
		Dahi Koshimbir	61 kcal	3.52 g	4.8 g	3.52 g	132 mg	0.13 mg	100 kcal
24th	Tue	Tur Meethi Dal	343 kcal	22.86 g	62.86 g	1.43 g	57 mg	3.9 mg	106 kcal
		Dosa Bhaji	213 kcal	2.34 g	17.52 g	2.89 g	21 mg	0.7 mg	96 kcal
		Jeera Rice	365 kcal	2.66 g	28 g	0.28 g	10 mg	1.19 mg	129 kcal
		Chapati	272 kcal	7.85 g	46.13 g	9.2 g	36 mg	2.2 mg	300 kcal
		Peanut Salad	567 kcal	25.8 g	16.13 g	49.24 g	92 mg	4.58 mg	567 kcal
25th	Wed	Dal Makhani	181 kcal	6.78 g	20.49 g	8.77 g	28 mg	2.3 mg	130 kcal
		Mix veg	273 kcal	2.86 g	13.1 g	0.15 g	25 mg	0.82 mg	64 kcal
		Plain Rice	365 kcal	2.66 g	28 g	0.28 g	10 mg	1.19 mg	129 kcal
		Chapati	272 kcal	7.85 g	46.13 g	9.2 g	36 mg	2.2 mg	300 kcal
		Mix Salad	16 kcal	1.52 g	3.2 g	0.24 g	48 mg	1.16 mg	64 kcal
26th	Thru	Hara bhara Kabab	20 kcal	6 g	22 g	18 g	104 mg	2 mg	280 kcal
		Paneer Butter Masala	229 kcal	9 g	3.5 g	19 g	218 mg	2 mg	101 kcal
		Veg Dum Biryani	318 kcal	7.75 g	57.17 g	28 mg	0 mg	0 mg	521 kcal
		Chapati	272 kcal	7.85 g	46.13 g	9.2 g	36 mg	2.2 mg	300 kcal
		Boondi Raita	272 kcal	12.3 g	27.8 g	10.3 g	453 mg	0.3 mg	166.8 kcal
		Gulab Jamun	145 kcal	3.22 g	17.67 g	7.9 g	284 mg	1.38 mg	422 kcal
27th	Fri	Rajma Masala	260 kcal	3.8 g	17.2 g	1.4 g	54.1 mg	1 mg	147 kcal
		Cabbage Mutter	74 kcal	3.2 g	5.5 g	2.7 g	35 mg	1 .3 mg	40 kcal
		Plain Rice	365 kcal	2.66 g	28 g	0.28 g	10 mg	1.19 mg	129 kcal
		Chapati	272 kcal	7.85 g	46.13 g	9.2 g	36 mg	2.2 mg	300 kcal
		Kakdi Koshimbir	15 kcal	2 g	6 g	2 g	50 mg	0.5 mg	45 kcal
28th	Sat	Aloo Rassa	213 kcal	2.34 g	17.52 g	2.89 g	21 mg	0.7 mg	96 kcal
		Corn Palak	107 kcal	3.3 g	14.5 g	4.5 g	91.4 mg	1.1 mg	43 kcal
		Jeera Rice	365 kcal	2.66 g	28 g	0.28 g	10 mg	1.19 mg	129 kcal
		Chapati	272 kcal	7.85 g	46.13 g	9.2 g	36 mg	2.2 mg	300 kcal
		salad	16 kcal	1.4 g	5 g	0.22 g	44.4 mg	1 mg	24 kcal
29th	Sunday	Sunday	Sunday	Sunday	Sunday	Sunday	Sunday	Sunday	Sunday
30th	Mon	Kadhi Pakoda	276 kcal	15.48 g	40.36 g	12.27 g	161.3 mg	2 mg	330 kcal
		Mutter Cauliflower	242 kcal	4.3 g	11.8 g	19.8 g	34.6 mg	1.4 mg	25 kcal
		Dal Khichadi	115.2 kcal	4.68 g	10.18 g	3.24 g	13.85 mg	1.48 mg	90.40 kcal
		Chapati	272 kcal	7.85 g	46.13 g	9.2 g	36 mg	2.2 mg	300 kcal
		Sprout Salad	62 kcal	3 g	8 g	2 g	43.5 mg	1.1 mg	29 kcal

Ms.Varsha Mahore

CEO-WHIS Group of Schools

Mr. Deepak Borle

Principal Director Wisdom High International School & Jr.College ,ICSE/SSC/Jr.College

Ms.Archita Lala

Admin Head