DIET CHART

Breakfast: whey protein shake, fruits, oats,

Lunch: soybean chunks curry, whole grain brown rice or roti with yogurt
MONDAY
Evening Snacks: nuts (almonds, walnut, and peanuts (handful))

Dinner: seasonal veggies and dal if u wish (glass of milk before sleep)

Breakfast: tofu sandwich in multigrain grain bread, protein shake

Lunch: paneer curry or bhurji with brown rice or multigrain roti /salad,
yogurt
TUESDAY
Evening Snacks: nuts and seeds (pumpkin seeds/ flax seeds (one spoon))

Dinner: vegetable soup with seasonal veggies /dal (milk before sleep)

Breakfast: poha and whey protein

Lunch: kale chane or Chana dal with sprouts or salad with yogurt/ cucumber
raita
WEDNSDAY Evening Snacks: peanut butter sandwich (sugar free peanut butter checks
the labels carefully)
Dinner: dal, and light salad (cucumber lettuce corn tomatoes), milk before
sleep
Breakfast: sprouts with tofu and protein shake
Lunch: dal (kale chane/chhole/rajma/Chana dal), brown rice, yogurt one
bowl
THURSDAY
Evening Snacks: bowl of fruits and nuts (peanut or walnut)

Dinner: paneer bhurji with one /two roti (multigrain) (milk before sleep)

Breakfast: rice and dal batter idli, with peanut chutney, whey shake

Lunch: soybean curry and cup of veggies, yogurt one bowl

FRIDAY
Evening Snacks: peanut butter sandwich and fruit of your choice

Dinner: salad, dal and roti (milk before sleep)

Breakfast: peanut butter, banana brown bread sandwich and whey protein

Lunch: chhole and brown rice, yogurt one bowl

SATURDAY
Evening Snacks: fruits (low sugar) and nuts

Dinner: dal and salad (milk before sleep)