Workout days(low carb Mon-tue-Wed-Friday-sat)

Morning After Waking Up:

1 glass luke warm water with lemon nd 1sp honey

Pre workout: (8Am)

1tb coffee (nescafe) +240ml hot water

Post workout : (9:00AM)

5 boil egg white+1 whole egg

3 khajoor

Breakfast : (10:30 Am)

3 brown bread+ peenut butter+1sp ghee

Lunch (1 PM)

Option 1

Chiken & VEGETABLES

100gram grilled chicken +1/2 cup Black kidney beans +30gram sweet potatoes

+1/2 cup green bell paper+broccoli +2sp onions +2sp tomatoes

Option 2

PANEER & VEGETABLES

100g Paneer+ 1 large roti+1/2 kidney beans(Rajma)

+2sp onions & 2 sp tomatoe+ 1/2 cup broccoli or Cauliflower,

30g sweet potatoes & dhaniya & 1/2 sp balck paper

Snack(4PM)

1 apple+ 5g cinnamon + 5 Almonds or walnuts

Dinner (8 PM)

Option 1 :

OMLET BEANS WRAP

120 gram grilled chicken+2 whole egg+2 egg white

+1/2 cup beans +2sp onions +2sp tomatoes +2sp yogurt

+1/4 cup non fat chesse+1sp ketchup +salt/paper/garlic powder

Option 2 :

ROTI BENAS WRAP

120g panner+1 large roti+1/2 cup balck beans

+2sp tomatoes +2sp onions+30g sweet potatoes

+1/2 yogurt(curd) +1/4 (0.25g)cup cheese+1sp ketchup

+salt/garlic powder

Before bed

1 cup low fat milk+2 green cardmon

+cinnamon +10 almond (crushed)

Recovery day(Thursday-Sunday)

Brakfast

OATS

-1/2cup+Oats-½+Apple-2sp+Raisins+-2spPeanuts+-4BoiledEggWhites

Lunch

CHICKEN&RICE

-100gGrilled Chicken+-1/2 cupBlackKidneyBeans

+-1cup Rice+-1/2cup Green Beans+-1/2cup Green Bell Pepper+-1/2 cup

Broccoli(or Cauliflower)

Option 2

PANNER RICE

100g Paneer+ 1cup rice+1/2 kidney beans(Rajma)

+2sp onions & 2 sp tomatoe+ 1/2 cup broccoli or Cauliflower,

& dhaniya & 1/2 sp balck paper

Snack

2slice wheat bread+1sp peenut butter +1/2 banana

Dinner

Option 1

OMLET & ROTI

2 whole egg+4 white egg+2sp onions +2sp tomatoes

1 roti+1 cup low fat yogurt +1 sp ketchup +salt/paper /garlic powder

Option 2

) paneer bhurji & roti or rotlo

150g panner bhurji+1 largeroti+1/2 cup balck beans

+2sp tomatoes +2sponions+1/2 yogurt(curd)

+1/4 (0.25g)cube cheese +1sp ketchup +salt/garlic powder