Diet And Fitness Info

Meals Timings Foods Protein Fats Carbs Fibers Calories

Pre-Workout  One small banana/orange/apple + 0.7 0.1 13.2 0.8 57
(30-minutes Black Coffee/Tea
before workout)
OR

 Empty Stomach(meaning without - - - - -

eating anything)
Post Workout  100 gms of Peanuts (one whole fist = 26.2 39.8 26.7 11 570
(As soon as 30 gms)
Possible after
Workout) Note:
 You can also have 65 gms of any
other dry fruit as a replacement for
Peanuts

OR

 6 whole boiled eggs 39.9 39.9 6 0 518

OR
 4 boiled egg whites + 4 whole eggs + 45.6 32.8 9.6 0 504
2 glass buttermilk (1 glass = 250 ml)

OR

 300 gm Yoghurt + 200 gm boiled 21.7 12.7 62.3 25.3 520

chana
Breakfast  2 glass milk (1 glass = 250 ml which 23.2 26.2 54 5.8 537
means 2 glass = 500 ml) + 30
strawberries (approx. 140 gms) + 1
katori oats porridge (approx 140
grams )

OR

 4 egg omelette + 1 medium apple 24.5 33.4 34.2 7.3 522

(approx. 182 gms)

OR

 200 gm boiled chana + 1 medium

apple (approx. 182 gms) + 2 glass
buttermilk (2 glass = 500 ml)
Note: 20.3 11.6 83.6 31.1 519
 You can have boiled chana in only
one meal in a day
 OR

 1 glass milk (1 glass = 250 ml) + 2

dosa (each dosa made of 75 gm 16.1 30.7 56.9 5.4 568
batter) + 3 tbsp coconut chutney
(1 tbsp = 15 gms which means 3 tbsp
= 45 gms)

OR

 2 glass milk (1 glass = 250 ml which 22.4 24.1 51.6 5.2 511
means 2 glass = 500 ml) + 3 katori
cooked oats (1 katpri = approx 140
grams, so 3 katori = 420 gms )
Note:
 You can also have 60 gms of muesli 21.8 23.4 68.7 4.4 539
instead of 3 katori oats. Rest part
stays the same
Lunch  200 gm of any cooked sabzi cooked in 15.4 15.8 40.6 7.7 361
minimum oil + 2 katori Curd (1 katori
= 150 gms)+ some salad (cabbage,
cucumber, tomatoes) + 1 roti

OR

 3 roti + 200 gm of any cooked sabzi 12.2 4.6 66.3 13.1 351
cooked in minimum oil + some salad
(cabbage, cucumber, tomatoes)
Note:
 Roti should be without ghee and one
roti should not weigh more than 35
gms.

OR

 1 katori upma (approx 130 gms) + 2

katori curd (approx 300 gms) 13.7 18.3 33.3 2.4 351

OR

 300 gm watermelon + 100 gm boiled

soya chunks + 2 glass buttermilk (1 35 6.9 33.5 9.3 336
glass = 250 ml)
Note:
  You can have soya chunks only once
a week
Evening Snack  1 tbsp peanut butter (1 tbsp = 15 gms) 6.5 9 18.3 2.2 173
+ 1 wheat bread + 1 tbsp Lemon or
apple cider vinegar with water (1 tbsp
= 15 ml)

OR

 50 gm roasted chickpeas + 1 cup 8.4 3.1 29.5 5.4 180

black tea/ green tea

OR

 Handful of Peanuts (one whole fist =

30 gms)
7.9 11.9 8 3.3 171
Note:
 You can also have 20 gms of any
other dry fruit as a replacement for
Peanuts

OR
4.2 3.4 23.7 3.4 142
 1 ragi ball (approx 150 gms) + 1 glass
buttermilk (1 glass = 250 ml)

OR

 1 brown/multigrain/wheat bread + 1
6 8.4 17.7 2 163
tbsp peanut butter (1 tbsp = 15 gms)

Dinner  7 cubes of paneer (approx 70 gms) + 21.1 17.1 31.2 13.5 361
1 katori salad (cabbage, cucumber,
tomatoes) + 100 gm boiled chana
which is approx one katori

OR

 2 idli + 1 katori sambhar (1 katori = 13.7 10 46.3 4.6 329

150 gms) + 150 gms curd

OR

 300 gm sprouts + 500 ml buttermilk +

21.4 8.9 49.6 18.1 341
100 gm boiled chana which is approx
one katori
 OR

 70 gms paneer tikka + 250 ml

buttermilk + 2 katori masala oats
(2 katori = approx 260 gms)
14.4 17.9 32.8 5.9 348

OR

 1 katori brown rice (1 katori = 124

gms) + 200 gms mixed vegetable sabzi
28.6 4.5 52.8 11.3 365
+ 1 cup soya chunks (1 cup = 250
ml/45 gms )

Note:
 You can have soya chunks only once
a week

Total 67.9- 36.5- 110.8- 24.4- 1832-

145.3 121.5 307.7 93.8 2110

I hope I have included everything but you can ask

me anything anytime