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a ety Your Diet Plan | Age 22 | Height 182.9 CM weight @ 70.0 20.9 Nutritional Gaps in your Diet NNutrionts Quantity MicroNuttients Quantity Protein 1089 98% Vitamins} = amg = 100%, rot 859 ox Vitaming2 6 mg = 300% coms 505g 187% Vitamins «= 4mg «= 200% Fiber arg 230% Vitamin 408mg vote @ Unlock more details on the Healthkart app Suggested Plan: Based on your Daily Calorie, Nutionts Need & Health Goal Your Daily Calorie, Nutrients Need Plon Details calorie Protein fot Carbs fiber Diet Duration Goa 2253Kcal “13g «50g 338g 28g Bweeks Weight Gain Download the Hoaithkart app for detailed analysis & tracking Available on Google Play Store and App Store [}1« [ooNeUag Daily Diet (80268! ok BREAKFAST 004M IMiea nut (Cus) ‘20046 2.00ts bean rea (Cila), Tomato Gace Chutnty Cabieepoon, Bute (Ck SBE MORNING SNACKS. 1200"m —rpanane note (clos) :#: wNcH 200M —1PolokPaner (Kato, Cur Kotor? Wns ol (Rot, Chek Pe Salad with Minty Curd Dressing (Kotor) si EVENING swacKs S00PM 1 Vog sandwich wth Whole whaor bread (Sandich) DINNER {8309M —_1Moong Matsorbal (Kata), Gren ala (ata), 2 neato (Ro) Daily Workout WaMu: workour cootpown CONSULT Daily Diet (steal 004M IMiea nut (Cus) [B00AM 1 Vegetable RanerPohe (Kotor Menge Smoothie (iss) 1200Pm —1Banane (mats) ‘200M 1 Soya Granules Sube(Ktor, 2 Wheat ot (Rt), Cu (Kotor, Cucumber Saad Kat) [500PM choose com sandwich (Sonawieh/ rep) C pivner {830M 1 TomatoCnlon Sood (Kotor, 2 Whaat ot (fot, 1Paner Kofta in cra rary (Kato) Daily Workout WARMUP woRKouT peraica nigh umping jocks - eae oe strtching BUN] [}1« [ooNeUag Daily Diet (2258681 0800 M 5 bates (Smal Sue), THted Nut (Cup) (0800 4M 2Moong Da chia (Unt), 2 Tomate Gore Chutney (Tablaepoon, uteri (ose) 1200Pm Mango (Medium se) 20m soaretomse tod Kat eat Ae bo at Sed en cra ‘500M —1chikoo Snate (lass) © piner {830°M onion tomate Cucumber ald (ator), 2 Whesto (Ret), Crane Dal Cooke (ator) Daily Workout stretching . Liking eign cootpown vigorous Teter N [cota Daily Diet (22868! 0800 4M — TMiea nut (evs) 08:00 aM 1 Vegetable RanerDosya(Klor), Coconut Wore (Giss) 004M 1 Almond note (i) 200M 1 cren Sold (Kato), 1Brown Jeera ie (Sow) Roja Mavala (Kate), Curd (Kato) Ss00rm 1 peonutauter toot (Unt) C pivner {830°M soya granules panear sup (Kotor, Gran Sad (Kator.2 Wheat (ot) Daily Workout WARMUP ‘woRKouT erodes tow sunning 8mgh Impact iNtiseloN] [}1« [ooNeUag Daily Diet (22s1eal ok BREAKFAST 0800 4M — TMiea nut (evs) 08:004M —2Rneer Sust Rot (Bo), Chikeo Sate (ios), Mint Chutney icspeon) SBE MORNING SNACKS. 1200PM 1 orapes. green (weom ste) :#: wNcH 200M —_1Tur al vegetable Sombhar (Koto, 20a Utapam (Ree), Coconut chutney (teaxDo20) 00Pm —280nana cimamon toot (see) DINNER {830M 1 Aoobongan (ecto, 16re0nSlod (Koo), 2 Wneat ot Rot), cud kator) Daily Workout waRMuP woRKouT Aerobics igh Sestminton Impact cooLpown CONSULT Daily Diet (22868! 004M IMiea nut (Cus) {2004M —1Totu Capsicum sandwich (ondwch/ Wop), Mind rte (one) 200rm — aMvakwaion (Cop) 280m Tuan ean tt (eed Me Cuumb a 2 et t) in oe [500M —1choese com sandwich (Sandwich rep) © piner {830°M Matar Faneer Puls (at), Olon Tomato Cucumber Saad (Kat), Cur (ato) Daily Workout Aerobics gh ea9ing Impact Roe loy [}1« [ooNeUag Daily Diet (22s¥al 004M IMea nut (Cus) {200AM 54 (Unt), 1Coconutesney (teaspoon), Cotes wih mikond suger (Tea Cup) 1200Rm rhea (oom) 1200PM — 1Mied Seeds (oaxpo0n) 200M Ichicepea Curry (Kotor, elk Moot sa99 (Kater), Tomato Onion Seed (Ket), 2 meet (cot) ‘500M Mango liahoke (0188) © piwner 830PM 2 Paneer tea rap (Wrap/Sandhch, Tested Green Slo (Kotor Daily Workout stretching . ‘edinton Natalee Seu oc) 1-2sc00p of Gainer / day 8 sautvtarin | day F =” gl omega omega / day ‘romgas 8 90 sotgee aS a ‘Sesser ne Key Nutrients Needed * &' @ omualeoves Amoroninieowes Almonds soybean Vitamin B6 spe yortty mens tnt cabin =) % Vitamin ¢ 5 uy = _ SS oleatag chicken ogo Perens ee ele Clay Chocolate Spreads 2 Tabieepoon Day B B Protein Bar se fk Barth (trodes Sioa) Cracobar th (20 Added S090") cereals aeifamallbowt in ~ 200% tired ie a wan 8 motes gm (2 2 [}1« [ooNeUag = eh G 6 Yogabore whoigiin aivebery Muest CONSULT aCe) © vos Follow my plat concept ~ 1/2 plate vegetables & fu, /&th poten sources, sth whole om * Restrict yoursel to 2.cups of caeinated beverages + Do not eat too much betore going to bed, * Dornot eat too much saturated fat. * Donot eat high-sugar food such as candies, ice-cream, soft drinks and other sugar-added cotinks (for example, sugar-added tri juice). + Donoteat too salty, marinated or praserved food such as sated fish, preserved vegetables, ‘Chinese sousages, sausages and luncheon meat. 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