Question

how to make menu card on healthy food components

Answer 1

BREAKFAST.
2 breads with butter, 2 bananas, 1 boiled egg with salt and pepper, water. After 1 hour ; 1 or 2 glasses of milk.
LUNCH.
Plain rice or 2 chappatis or 2 parotas or 2 breads, 1 bowl of dal (pulses curry), 1 bowl of chicken or fish curry, 1 bowl of aloo dum (potato curry) or vegetable curry, french fries, water.
DINNER.
2 to 4 puris or 2 chappati or 2 parota, dal (pulses curry), fried rice or plain rice, 1 bowl of fish curry, 1 bowl chicken curry, 1 bowl of vegetable curry, salad, some amount of roughage, water.