KSHITIJ RADOTRA

Meal 1 - Breakfast
4 slices of brown bread or 50gm oats
40-50 gms paneer
Ghee/Butter/Coconut oil 10gms
Protein 1 scoop

Meal 2 – SnACK
mixed nuts
DAHI 1 BOWL
1 SPOON ISABGOL
Mixed fruit

Meal 3 - Lunch
PANEER BURJI 70 GM or dal or chicken breast 200 gms or fish 200 gms
White Rice/ Wheat Flour (2chapattis 30gms)
Spinach / Fenugreek/Broccoli - Mandatory
Can add other veggies 100gms

Meal 4 - Evening
WHEY PROTEIN 1 SCOOP WITH PEANUT BUTTER
1 SPOON ISABGOL

Meal 5 - Dinner
White rice
Soya chunks 50 gms or chicken 200 gm or fish 200gm
Ghee/Butter/Coconut oil/OLIVE OIL 5gms
White Rice/ Wheat Flour (Measured Raw) 30gms
Spinach / Fenugreek/Broccoli - Mandatory
Can add other veggies 100gms

Before bed

Skimmed milk 300 ml

Handful of nuts (almonds ,walnut ,cashew)

Tips –
Drink at least 5 liters water a day

Eat more green vegies

Avoid high sodium items

Avoid junks

Use low sodium salt or black salt