50 gms Oats / 1 pack Saffola Oats On Reaching Office 1.5 Scoop Whey Lunch 40 gms Rajma/Choley/Chana 50 gms Rice 1 cup Salad Evening 1 Scoop Whey 100 gms Paneer 1 cup Salad Before workout Black Coffee Post Workout 1.5 Scoop Whey 40 gms Rajma/Choley/Chana 1 cup Salad
Notes:
1) You can switch between lunch and dinner
2) The given diet includes what all you need to eat in one day. You can eat in any order according to your preference. 3) You can use any spices to cook your food. 4) Whenever you have homemade food, try asking your family to cook in ghee. Vegetable oil should be avoided. 5) It is important to have 4-5 litres of water in a day. 6) Try having more of green vegetables.