Folate-Rich Meal Plan for Good Mental Health

Folate or vitamin B9 is one of the important B vitamins needed by the body to make red and white blood cells. It plays a vital role in the formation of DNA and RNA. An average adult requires 400 micrograms of Folic acid each day. It’s especially important before and during pregnancy. 

Folic acid plays an important role in mental and emotional health. It aids in the growth of brain cells and tissues, such as in infancy, adolescence, and pregnancy. Folic acid also works closely with vitamin B12 to help iron work properly in the body.

Consuming folate-rich foods will help you reduce the risk of certain types of cancer, cardiovascular diseases and pregnancy complications. Here is a simple male plan curated with folate-rich food such as,

Beetroot: 1 cup has 148mcg of folate

Spinach: 1 cup cooked has 265mcg of folate

Mango: 1 mango has 144mcg of folate

Green Peas: 1 cup cooked has 80mcg of folate

Soya Chunks: 1 cup cooked has 36mcg of folate

Milk: Milk has trace amounts of folate and enhances its absorption in the body.

Shopping List:

Vegetables: Onion, tomato, spinach, beetroot, carrot, beans, green peas, capsicum, potato, cauliflower and broccoli (Optional), mint and coriander leaves

Fruits: Mango, 

Dairy: Paneer, milk, butter

Nuts: Pumpkin, melon and sunflower seeds

Staples: Basmati Rice, oil, ghee, wheat flour, 

Ready-made: soya chunks, boondi, ginger garlic paste, 

Spices: Bay leaf, cloves, cinnamon stick, cardamom, chili powder, turmeric powder, salt,

Meal Prep Steps

Make onion tomato curry for both breakfast and dinner together.

Mix Poori and chapati dough for breakfast and dinner together.

Chop vegetables for mixed veg curry and paneer peas curry at once.

Boil milk for breakfast and dinner together.

You can meal prep all this overnight and cook whenever you want.

Folate-rich Breakfast

Spinach Poori with Mixed Veg Curry and Milk

Spinach Poori


1 cup blanched spinach puree

1 teaspoon cumin and pepper powder

1 teaspoon salt

1 teaspoon oil

One and half cup wheat flour

2 tsp semolina

Oil for deep frying


Mix one and half cup wheat flour and semolina with 1 cup spinach puree, oil, cumin, pepper powder and salt into a soft dough. Roll into small balls, flatten and deep fry in oil until crisp.

Foltare-Rich Breakfast
Spinach Poori with Mixed vegetables Curry and Milk

Mixed Vegetable Curry


1 cup mixed vegetables

One cup premade onion tomato curry

2 tsp oil


Heat oil in a pan. Add pre-cooked mixed vegetables such as carrot, beans, cauliflower, broccoli, capsicum and potatoes. Fry for 5 minutes. Add the onion tomato curry according to the requirement and simmer for 10 minutes. Adjust the seasoning if required.

Folate-rich Lunch

Beetroot Soya Chunks Pulao with Boondi Raita and Mango

Beetroot Soya Chunks Pulao


One and half cup basmati rice soaked

Half cup beetroot chopped

A handful of green peas

A handful of soya chunks soaked

1/2 tsp turmeric 

1 tablespoon chili powder 

2 tsp yoghurt 

1 teaspoon cumin powder

 1 teaspoon garam masala

 2 tsp ginger garlic paste 

Handful of mint and coriander leaves

 1 bay leaf , 2 cloves, 1 cinnamon stick and 1 cardamom 

one and half teaspoon salt 

2 tsp oil and 2 tsp ghee

1 onion and tomato sliced


Heat oil and ghee in a pressure cooker, add the whole spices, ginger and garlic paste, mint and coriander leaves, onion, beetroot, green peas, tomato, spice powders and cook for 5 minutes. Add yoghurt and mix well. Adjust the salt after adding soaked basmati rice and pressure cook for 2 whistles by adding 2 cups of water.

Folate-Rich Lunch
Beetroot Soya Chunks Pulao with Boondi Raita and Mango

Boondi Raita


1 cup thick yogurt

1 cup store-bought crisp boondi

A pinch of salt and cumin powder


Beat yogurt with salt and add the crisp boondi before serving. Garnish with cumin powder if needed.

Folate-rich Dinner

Chapati with Paneer Peas curry and Mixed Seeds



1 cup  wheat flour

1 teaspoon salt and oil

Half cup water

Oil or ghee for frying


Mix the wheat flour with water by adding salt and oil into a soft dough, roll into balls and flatten. Fry on both sides with oil or ghee on a hot tawa.

Folate-rich Dinner
Chapati with Paneer Peas Curry and Mixed Seeds

Paneer Peas Curry


1 cup paneer cubes

Half cup green peas

1 cup premade onion tomato curry

Half cup milk 

1 tsp butter


Heat butter in a pan. Add Pre-made onion tomato curry and cook for 5 minutes. Gently toss in paneer and green peas into the curry and cook for 10 minutes. Pour milk and simmer for 2 minutes. Adjust the seasoning if required.

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