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TIMINGS FOODS NUTRITION

FIRST THING IN MORNING 2 glasses of water with lemon

7 am EARLY MORNING 1 glass (300 ml )of milk with 10 Calories 180


grams almonds
Protein 9 grams

Fats 3 grams

Carbs 15 grams

8.30 am BREAKFAST 2 chapatis with sabji and 300 grams Calories 500
curd and 10 grams almonds
Protein 27 grams

Fats 19 grams

Carbs 55 grams
11.30 am Mid-Morning 1 bowl mix vegetable salad with Calories 350
two medium apples
Protein 9 grams

Fats 2 grams

Carbs 75 grams

2.00 pm LUNCH 1 cup cooked brown rice 1 cup dal Calories 400

Protein 14 grams

Fats 7 grams

Carbs 70 grams

5.00 pm PRE-WORKOUT 50 grams soaked (over-night) oats Calories 430


1 banana 1 cup milk (shake)
Protein 20 grams

Fats 6 grams

Carbs 75 grams

7.30 pm After Workout 1 cup milk (300 ml) 1 scoop whey Calories 300
protein
Protein 35 grams

Fats 4 grams

Carbs 30 grams

9.00 pm Dinner Boiled vegetable salad 1 cup with 2 Calories 475


chapatis with dal
Protein 25 grams

Fats 7 grams
Carbs 78 grams

11 pm Before bed 100 grams paneer Calories 300

Protein 18 grams

Fats 25 grams

Carbs 2 grams

CALORIES 2935
PROTEIN 157 Grams
TOTAL FATS
CARBOHYDRATES
66 Grams
400 Grams

* Drink at least 4 liters of water everyday


Notes
* If you are up at late night then you can have a cup of Milk Or mixed Nuts

DESIGNED AND CREATED BY


VARUN TAKKAR