Sample 1 day Zinc Rich Meal Plan
Here’s a 1-day Indian meal plan rich in zinc for better skin health. This plan is balanced, tasty, and easy to prepare using everyday ingredients. It has approximately 60 gms of protein as well.
This is a super generalised plan to help you get started. Check out our Metabolic Reset 30 day plan that will help your body get back on track.
This sample day doesn't take into account flexible eating but is specific to adding more zinc and protein ( especially for a vegetarian day)
🍳 Morning (7:00 AM) – Detox Drink
Lemon-Ginger Water with Chia Seeds
- 1 glass warm water
- 1 tsp chia seeds (soaked overnight)
- 1/2 lemon juice + a pinch of grated ginger
Why?
Chia seeds contain zinc, and lemon boosts vitamin C, which enhances zinc absorption.
🥣 Breakfast (8:30 AM) – Protein-Rich Meal
Vegetable Besan Chilla (Gram Flour Pancake)
- Ingredients: 1/2 cup gram flour (besan), grated carrots, onions, green chilies, spinach, and coriander.
- Cook: Mix everything with water to make a batter. Pan-fry on a non-stick tawa with minimal oil.
- Serve With: Mint-Coriander Chutney or Tomato Chutney (for added antioxidants).
Side: A small bowl of Greek yogurt (also a source of zinc).
Why?
Besan (chickpea flour) and yogurt are zinc-rich. The veggies add fiber, while spinach provides iron and magnesium.
🥜 Mid-Morning Snack (11:00 AM) – Power Snack
Trail Mix
- 1 tbsp pumpkin seeds (excellent source of zinc)
- 1 tbsp sunflower seeds
- 4-5 almonds
- 2-3 walnuts
Why?
Seeds, especially pumpkin seeds, are loaded with zinc. This snack also keeps your skin glowing with healthy fats (omega-3s) from nuts.
🍛 Lunch (1:00 PM) – Zinc-Packed Indian Meal
Palak Chana (Spinach & Chickpeas Curry)
- Ingredients: 1/2 cup boiled chickpeas (chana), 1 cup spinach (palak), onions, tomatoes, garlic, and spices (turmeric, cumin, coriander).
- Serve With: 1 cup brown rice or whole wheat roti (whole grains have zinc) + cucumber salad (for hydration).
Why?
Chickpeas and spinach are excellent zinc sources. Whole grains (like brown rice) provide extra zinc, and salad keeps you hydrated for glowing skin.
🥤 Evening Snack (4:00 PM) – Refreshing Drink
Smoothie
- 1/2 cup Greek yogurt (for zinc)
- 1/2 cup mixed berries (strawberries, blueberries, or pomegranate)
- 1/2 small banana
- 1/2 tbsp chia seeds (for zinc and omega-3s)
Why?
Greek yogurt + chia seeds = zinc bomb! The berries provide antioxidants to fight free radicals that age your skin.
🍲 Dinner (7:30 PM) – Light but Filling
Vegetable Oats Khichdi
- Ingredients: 1/2 cup steel-cut oats, mixed vegetables (carrots, green peas, spinach), cumin, garlic, turmeric, and a pinch of black pepper.
- Serve With: 1 bowl of curd (dahi) topped with roasted flaxseeds.
Why?
Oats, spinach, and peas are all good zinc sources. Curd (dahi) has probiotics for gut health, which supports skin health.
🌙 Nighttime (9:00 PM) – Bedtime Ritual
Warm Turmeric Milk (Haldi Doodh)
- 1 cup warm almond milk (fortified with zinc)
- 1/2 tsp turmeric
- 1 pinch black pepper (for better curcumin absorption)
Why?
Fortified almond milk contains zinc. Turmeric reduces inflammation, and black pepper boosts absorption of curcumin (a powerful antioxidant).
⚡ Summary of Key Zinc Sources in This Plan
- Chickpeas (Chana) – Lunch (Palak Chana)
- Yogurt (Dahi) – Breakfast, Evening Snack, Dinner
- Pumpkin & Chia Seeds – Morning & Snacks
- Spinach (Palak) – Lunch (Palak Chana), Dinner (Oats Khichdi)
- Whole Grains (Oats, Roti) – Lunch (Brown rice/Whole wheat roti) & Dinner (Oats Khichdi)
This plan keeps you feeling full, energized, and helps nourish your skin from the inside out. Click here to check out our Metabolic Reset Plan that will help you reset your system. 😊
