NUTRITION PLAN- FACE FAT LOSS

Note: THIS DIET CHART IS A GENERAL FAT LOSS DIET CHART, 2000 Kcal.
Use this DIET CHART after fixing the quantity per your requirements. Quantity of ingredients will
depend on individual’s daily calorie requirement (maintenance calories and macro-setup)

MEAL 1
-½ cup Oats
-10 Almonds
-6 Boiled Eggs (1 whole +5 white) OR WHEY ISOLATE PROTEIN
-Half apple
- Sprinkle cinnamon

MEAL 2
-Omelette (6 egg whites)
-1/2 Spinach

MEAL 3
-½ cup Brown Rice OR Whole Wheat Pasta
-½ cup pasta Sauce OR BBQ sauce (no added sugar)
-100g Chicken or Fresh LOW FAT Paneer (Add BROCOLI and ASPARAGUS in pasta or brown rice)
-Ginger, Garlic and green chillies

MEAL 4
-1/2cup Roasted Soy beans OR 100g Low fat tofu
-GREEN TEA OR BLACK COFFEE

MEAL 5
-1/2 cup Brown Rice or 1 Whole Wheat ROTI
-100g Mixed Lentil -Salad (Cabbage, Cucumber, tomato)
- Ginger, Garlic and green chillies

MEAL 6
-250ml Non-fat Milk
-5 Almonds
- Sprinkle cinnamon

Note: THIS DIET CHART IS A GENERAL FAT LOSS DIET CHART, 2000 Kcal.
Use this DIET CHART after fixing the quantity per your requirements. As the Quantity of ingredients
will depend on individual’s daily calorie requirement (maintenance calories and macro-setup)
PEAK WEEK TECHNIQUE
MONDAY
CARBS- 50% DROP
WATER- 6 LTR
SALT- NORMAL

TUESDAY
CARBS- FURTHER 50% DROP
WATER- 6-7 LTR
SALT- NORMAL

WEDNESDAY
CARBS- FURTHER 50% DROP
WATER- 6-7 LTR
SALT- 50% DROP
PROTEIN & FATS GOES UP BY 5-10%

THURSDAY
CARBS- ZERO
WATER- 6-7 LTR
SALT- FURTHER 50% DROP
PROTEIN & FATS GOES UP BY 5-10%

FRIDAY
CARBS= MONDAY
WATER- 3 LTR
SALT- MINIMUM

SATURDAY
CARBS- 2* MONDAY
WATER- 1 LTR
SALT- ZERO (ONLY INTRODUCE 2-3 HOURS PRIOR TO SHOOT)