S.

No Meal Items Quantity Calories

1 Breakfast ( 10 AM) Boiled Egg ( Whole) 4 218

Rajma Masala 75 gm 110
Yellow Dal 35 gm 34

2 Lunch ( 1:30 pm) Low Fat Curd with 0.5 spoon honey 75 gm 51
Chicken Breast ( Air fryer) 140 gm 231
EV Olive Oil 4 gm 41

3 Pre Workout ( 4:30 pm) Smothie made up of following items:

Double Toned Milk 175 ml 84
Natual Peanut butter 11 gm 64
Apple 90 gm 54
Whey Protein 16 gm 75
Ashwagandha 5 gm 8
Flaxseeds 7 gm 40
Chia Seeds 3 gm 16
Black Coffee 5

4 Post Workout ( 8 pm) Whey Protein 48 gm 225

Egg Whites 3 51

5 Dinner ( 9 pm) Paneer Capscicum Curry 100 gm 121

Multigrain Roti 1 86

6 Bed Meal ( 11 pm) Soaked Almonds 9 pc 53

Natual Peanut butter 11 gm 64

TOTAL 1631
Protein Carbs Fats Fibre

26.6 4 26.6
2.9 8.9 1.4 3.4 BMR= 1600
2.1 5.2 0.6 0.7 Goal: Drop body fat

2.3 4.1 2.9 0

43 0 5 0
4

5.6 7.7 2.6 0

3.6 2.5 7.5 1.2
0 12 0.5 3
12 3 2 0.5
0.9 1.5 0 1.5
1.3 2 3 2
0.5 1.3 1 1

32 9 5 1.5
11 0.7 0.2 0

6.7 3.2 9 1.5

3 17 0 3

1.6 0.8 4.6 1

3.6 2.5 7.5 1.2

158 102 84 24