1. 7.

30 AM: Oats + Dry Fruits (soaked) + egg (3) + fruits (2)

2. 10.00AM: Dry Fruit (SALAD) + egg(2)

3. 12.30PM: Roti (1) / Brown Rice polao +

Sabji + egg (2) + Chicken/Paneer

4. 3.00PM: Dry Fruit (SALAD) + egg (2)

5. 5.30PM: Peanut butter + Milk (toned) / Protein Powder

+ Roti (1) + egg (1)

6. 9.30PM: Chicken / Fish + Milk + Sabji

Less Carbohydrate
Moderate Fats
High Protein
High vitamins & minerals

Dry Fruits:
1. Almond, 2. Arrowroot- अरारोट, 3. Cashew nut- काजू ,

4. Coconut- नाररयल, 5. Raisin – ककशकिश, 6. Dates- खजूर,

7. Flax seeds- अलसी का बीज, 8. Peanuts- िूूंगफली, 9. Walnuts- अखरोट,

10. Pumpkin Seeds- कद् दू के बीज, 11. Sugar candy- किस्री,

12. Watermelon Seeds- तरबूज के बीज

Protein Rich Food:

1. Chicken Breast, 2. Egg, 3. Yogurt, 4. Broccoli,

5. Beans, 6. Cauliflower, 7. cabbage, 8. Sun-dried tomatoes,