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Meal 1: Breakfast
2-3 tbsp Oats in skim milk +1 scoop whey protein
Meal 3: Lunch
1 wheat chapatti with dal +1 apple + 1 cap flaxseed oil or fish oil
Meal 4: Evening
6 egg white
Meal 5: Dinner
1 bowl salad +1 bowl green vegetable +1 scoop whey protein OR 1 breast Chicken OR 100gm fish + 1 cap flaxseed oil OR fish oil.