Mess Menu of Niligiri and Nilanchal Hostel
WEEKLY HOSTEL MESS MENU
| Day | Break Fast | Lunch | Snacks | Dinner |
|---|---|---|---|---|
| Monday | Aloo Paratha + Curd + Tea / Milk | Kadhi (Besan Pakodi) + Rice + Roti + Salad | Maggi + Tea | Chana Dal + Aloo Gobhi + Rice + Roti + Salad + Achar |
| Tuesday | Poha + Tea / Milk | Dal + Rice + Roti + Seasonal Sabzi + Raita | Kachori + Tea | Chawala Dal + Rice + Roti + Salad+ Baigan Bharta \ Rajama + Achar |
| Wednesday | Aloo / Pyaaz / Methi, Paratha + Dhaniya chatni and Achar + Tea / Milk | Mung dal + Besan Gatta Sabji + Rice + Roti + Salad + Raita | Sandwich (2 pieces) / Bhel puri + Tea | Malai Kofta \ Chole Bhatura + Rice + Pudi + Sweets + Papad + Salad + Achar + Dahi papdi + Allo tikki |
| Thursday | Pav Bhaji (4–5 Pav) + Tea / Milk | Masur Dal + Rice + Roti + Sabzi + Raita + Salad + Achar | Pasta / Macaroni + Tea | Urad Dal + Rice + Roti + Salad + Achar + Mix veg |
| Friday | Puri sabji + Achar + Tea / Milk | Chana dal + Baigan Masala + Chawal + Roti + Salad + Curd | Samosa + Tea | Kali Massor Dal + Rice + Roti + Sabzi + Aloo Palak \ Methi \ Besan Gatta + Salad + Achar |
| Saturday | Idli (3) + Sambhar + Chutney + Tea / Milk | Tuar dal + Bhindi Masala + Rice + Roti + Raita + Salad + Achar | Veg Patties \ Allo vada + Tea | Dal Makhani + Allo Soyabadi \ Allo Tamatar + Rice + Roti + Salad + Achar |
| Sunday | Dhaniya ki Chatni + Bread Pakoda \ Kachori + Tea | Mix Dal + Sev Tamakr sabji + Rice + Raita + Salad + Achar + Roti | Poha + Namkeen + Tea | Kadai Paneer \ Matae Paneer + Pulav + Puri + Sweet / Pasteri + Papad + Salad + Achar |
Nutritive Value and Mess Menu of Niligiri and Nilanchal Hostel
| Days | Sessions | Break Fast | Lunch | Snacks | Dinner | Total Our | ICMR Daily Requirement for adults Male (gm) | ICMR Daily Requirement for adults Female (gm) |
|---|---|---|---|---|---|---|---|---|
| Monday | Menu | Aloo Paratha + Curd + Tea / Milk | Kadhi (Besan Pakodi) + Rice + Roti + Salad | Maggi + Tea | Chana Dal + Aloo Gobhi + Rice + Roti + Salad + Achar | |||
| Energy (kcal) | 520 | 800 | 320 | 720 | 2360 | 2300–2500 kcal/day | 1900 kcal/day | |
| Carbohydrates (gm) | 70 | 120 | 45 | 105 | 340 | 300–350 g/day | 250–300 g/day | |
| Protein (gm) | 14 | 22 | 5 | 21 | 62 | 55–65 g/day | 55 g/day | |
| Fat (gm) | 17 | 20 | 16 | 19 | 72 | 60–70 g/day | 50–60 g/day | |
| Fiber (gm) | 7 | 11 | 3 | 9 | 30 | 25–30 g/day | 25 g/day | |
| Tuesday | Menu | Poha + Tea / Milk | Dal + Rice + Roti + Seasonal Sabzi + Raita | Kachori + Tea | Chawala Dal + Rice + Roti + Salad+ Baigan Bharta \ Rajama + Achar | |||
| Energy (kcal) | 480 | 820 | 330 | 750 | 2380 | 2300–2500 | 1900 kcal/day | |
| Carbohydrates (gm) | 75 | 115 | 40 | 110 | 340 | 300–350 | 250–300 g/day | |
| Protein (gm) | 12 | 23 | 5 | 22 | 62 | 55–65 | 55 g/day | |
| Fat (gm) | 15 | 21 | 17 | 20 | 73 | 60–70 | 50–60 g/day | |
| Fiber (gm) | 6 | 12 | 3 | 10 | 31 | 25–30 | 25 g/day | |
| Wednesday | Menu | Aloo / Pyaaz / Methi, Paratha + Dhaniya chatni and Achar + Tea / Milk | Mung dal + Besan Gatta Sabji + Rice + Roti + Salad + Raita | Sandwich (2 pieces) / Bhel puri + Tea | Malai Kofta \ Chole Bhatura + Rice + Pudi + Sweets + Papad + Salad + Achar + Dahi papdi + Allo tikki | |||
| Energy (kcal) | 560 | 850 | 350 | 900 | 2660 | 2300–2500 | 1900 kcal/day | |
| Carbohydrates (gm) | 75 | 120 | 45 | 135 | 375 | 300–350 | 250–300 g/day | |
| Protein (gm) | 15 | 24 | 6 | 23 | 68 | 55–65 | 55 g/day | |
| Fat (gm) | 18 | 22 | 15 | 30 | 85 | 60–70 | 50–60 g/day | |
| Fiber (gm) | 7 | 12 | 4 | 10 | 33 | 25–30 | 25 g/day | |
| Thursday | Menu | Pav Bhaji (4–5 Pav) + Tea / Milk | Masur Dal + Rice + Roti + Sabzi + Raita + Salad + Achar | Pasta / Macaroni + Tea | Urad Dal + Rice + Roti + Salad + Achar + Mix veg | |||
| Energy (kcal) | 560 | 820 | 350 | 720 | 2450 | 2300–2500 | 1900 kcal/day | |
| Carbohydrates (gm) | 80 | 120 | 50 | 100 | 350 | 300–350 | 250–300 g/day | |
| Protein (gm) | 16 | 23 | 6 | 20 | 65 | 55–65 | 55 g/day | |
| Fat (gm) | 18 | 22 | 18 | 19 | 77 | 60–70 | 50–60 g/day | |
| Fiber (gm) | 8 | 12 | 4 | 9 | 33 | 25–30 | 25 g/day | |
| Friday | Menu | Puri sabji + Achar + Tea / Milk | Chana dal + Baigan Masala + Chawal + Roti + Salad + Curd | Samosa + Tea | Kali Massor Dal + Rice + Roti + Sabzi + Aloo Palak \ Methi \ Besan Gatta + Salad + Achar | |||
| Energy (kcal) | 540 | 830 | 340 | 690 | 2400 | 2300–2500 | 1900 kcal/day | |
| Carbohydrates (gm) | 75 | 125 | 45 | 95 | 340 | 300–350 | 250–300 g/day | |
| Protein (gm) | 14 | 23 | 5 | 21 | 63 | 55–65 | 55 g/day | |
| Fat (gm) | 18 | 22 | 17 | 18 | 75 | 60–70 | 50–60 g/day | |
| Fiber (gm) | 7 | 12 | 3 | 8 | 30 | 25–30 | 25 g/day | |
| Saturday | Menu | Idli (3) + Sambhar + Chutney + Tea / Milk | Tuar dal + Bhindi Masala + Rice + Roti + Raita + Salad + Achar | Veg Patties \ Allo vada + Tea | Dal Makhani + Allo Soyabadi \ Allo Tamatar + Rice + Roti + Salad + Achar | |||
| Energy (kcal) | 550 | 820 | 330 | 750 | 2450 | 2300–2500 | 1900 kcal/day | |
| Carbohydrates (gm) | 75 | 120 | 40 | 110 | 345 | 300–350 | 250–300 g/day | |
| Protein (gm) | 15 | 22 | 5 | 22 | 64 | 55–65 | 55 g/day | |
| Fat (gm) | 18 | 21 | 15 | 22 | 76 | 60–70 | 50–60 g/day | |
| Fiber (gm) | 8 | 11 | 3 | 9 | 31 | 25–30 | 25 g/day | |
| Sunday | Menu | Dhaniya ki Chatni + Bread Pakoda \ Kachori + Tea | Mix Dal + Sev Tamakr sabji + Rice + Raita + Salad + Achar + Roti | Poha + Namkeen + Tea | Kadai Paneer \ Matae Paneer + Pulav + Puri + Sweet / Pasteri + Papad + Salad + Achar | |||
| Energy (kcal) | 600 | 820 | 320 | 850 | 2590 | 2300–2500 | 1900 kcal/day | |
| Carbohydrates (gm) | 85 | 120 | 45 | 120 | 370 | 300–350 | 250–300 g/day | |
| Protein (gm) | 16 | 23 | 5 | 24 | 68 | 55–65 | 55 g/day | |
| Fat (gm) | 20 | 22 | 16 | 28 | 86 | 60–70 | 50–60 g/day | |
| Fiber (gm) | 8 | 12 | 3 | 9 | 32 | 25–30 | 25 g/day |
Single items nutrient percentage
CEREALS & BREADS
Roti, Chawal, Pav, Paratha, Puri
| Nutrient | Roti (1 = 45 g) | Chawal (140 g) | Pav (1 = 30 g) | Paratha (140 g) | Puri (1 = 35 g) |
|---|---|---|---|---|---|
| Energy (kcal) | 150 | 180 | 80 | 300 | 90 |
| Protein (g) | 4.5 | 4 | 2.5 | 6 | 2 |
| Carbohydrates (g) | 30 | 40 | 15 | 45 | 12 |
| Fat (g) | 1.5 | 0.5 | 1.2 | 15 | 5 |
| Fiber (g) | 3 | 1 | 1 | 5 | 1 |
DAL & PULSES
Dal, Kadhi, Chana Dal, Dal Makhani
| Nutrient | Dal (100 g) | Kadhi (100 g) | Chana Dal (100 g) | Dal Makhani (100 g) | Masur Dal | Kali Masoor Dal | Mung Dal | Urad Dal | Tuvar Dal | Mix Dal | Rajma | Chole |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Energy (kcal) | 120 | 110 | 130 | 160 | 120 | 125 | 110 | 120 | 120 | 120 | 135 | 140 |
| Protein (g) | 7 | 5 | 8 | 8 | 7 | 7.5 | 7 | 7 | 7 | 7 | 9 | 8 |
| Carbohydrates (g) | 15 | 10 | 18 | 14 | 15 | 16 | 14 | 15 | 15 | 15 | 20 | 18 |
| Fat (g) | 4 | 5 | 4 | 7 | 4 | 4 | 3.5 | 4 | 4 | 4 | 4 | 4 |
| Fiber (g) | 4 | 1 | 5 | 4 | 4 | 4 | 4 | 4 | 4 | 4 | 6 | 6 |
VEGETABLES & SIDES
Sabzi, Bhaji, Salad, Achar
| Nutrient | Sabzi (100 g) | Bhaji (200 g) | Salad (50 g) | Achar (10 g) | Baigan Bharta | Bhindi Masala | Mix Veg | Sev Tamatar | Aloo Palak / Methi | Gatta Sabzi | Malai Kofta | Kadai Paneer | Matar Paneer | Aloo Soyabadi | Aloo Tamatar |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Energy (kcal) | 80 | 180 | 25 | 30 | 120 | 110 | 90 | 130 | 100 | 150 | 220 | 200 | 190 | 160 | 120 |
| Protein (g) | 3 | 4 | 1 | 0 | 3 | 3 | 3 | 3 | 3 | 5 | 6 | 10 | 9 | 7 | 3 |
| Carbohydrates (g) | 12 | 20 | 5 | 2 | 10 | 12 | 12 | 10 | 12 | 18 | 15 | 10 | 12 | 18 | 12 |
| Fat (g) | 3 | 8 | 0 | 2 | 8 | 7 | 4 | 9 | 6 | 8 | 15 | 14 | 13 | 6 | 6 |
| Fiber (g) | 4 | 6 | 2 | 0 | 5 | 4 | 4 | 3 | 4 | 4 | 2 | 2 | 2 | 4 | 3 |
DAIRY ITEMS
Milk, Curd, Kheer
| Nutrient | Milk (200 ml) | Curd (100 g) | Kheer (100 g) |
|---|---|---|---|
| Energy (kcal) | 130 | 60 | 120 |
| Protein (g) | 6 | 3.5 | 4 |
| Carbohydrates (g) | 10 | 5 | 18 |
| Fat (g) | 7 | 3 | 4 |
| Fiber (g) | 0 | 0 | 0 |
BEVERAGES & CONDIMENTS
Tea, Chutney
| Nutrient | Tea (100 ml) | Chutney (20 g) | Papad (2 pcs) |
|---|---|---|---|
| Energy (kcal) | 20 | 30 | 70 |
| Protein (g) | 0.5 | 1 | 4 |
| Carbohydrates (g) | 2 | 4 | 10 |
| Fat (g) | 0.5 | 1 | 1 |
| Fiber (g) | 0 | 1 | 1 |
SNACKS (FRIED / PROCESSED)
Maggi, Samosa, Kachori, Patties, Sandwich, Bhel
| Nutrient | Maggi (120 g) | Samosa (70 g) | Kachori (70 g) | Patties (80 g) | Sandwich (100 g) | Bhel (130 g) | Aloo Vada (70 g) | Bread Pakoda (100 g) | Aloo Tikki (80 g) | Dahi Papdi (100 g) |
|---|---|---|---|---|---|---|---|---|---|---|
| Energy (kcal) | 300 | 250 | 250 | 280 | 250 | 230 | 250 | 300 | 270 | 220 |
| Protein (g) | 5 | 5 | 5 | 6 | 6 | 5 | 4 | 6 | 5 | 6 |
| Carbohydrates (g) | 35 | 30 | 30 | 30 | 30 | 35 | 30 | 35 | 28 | 30 |
| Fat (g) | 15 | 15 | 15 | 18 | 10 | 9 | 14 | 18 | 15 | 10 |
| Fiber (g) | 3 | 2 | 2 | 2 | 2 | 3 | 3 | 2 | 3 | 2 |
SWEETS
Indian Sweet (General)
| Nutrient | Sweet (50 g) |
|---|---|
| Energy (kcal) | 200 |
| Protein (g) | 3 |
| Carbohydrates (g) | 30 |
| Fat (g) | 8 |
| Fiber (g) | 0 |