DATE: 19/04/2021

NAME: DHARA TDEE: 2040 KCAL/DAY

AGE: 34 DEFICIT: 1617 KCAL/DAY

HEIGHT: 5.6”

WEIGHT: 77KG

NO TIME. MEALS. PROTEIN(121g) CARBS(162g) FATS(54g)

.
1 10:00am Post work 31g(from egg whites 40g(from fruits + 9g(from yolk +
+whey) wheat bread) butter)
2 2:00 pm lunch 30g(from chicken 40g(from rice & 15g(from
+cheese) veggies) cheese +oil)
3 6:00 pm Dinner 30g(from chicken or 40g(from potato & 15g(from oil)
prawns) veggies)
4 10:00pm Bed time 30g(from whey 42g(oats +fruits) 15g(nut butter
+almond milk) or nuts &
seeds)
NO TIME. MEALS. PROTEIN(121g) CARBS(162g) FATS(54g)
.

1 10:00am Post work 1 whole egg +2 egg 2 super bakery 3g pure butter
whites + 20g whey brown bread +100g or ghee
protein apple

2 2:00 pm lunch 90g uncooked 40g uncooked 5 ml olive oil

chicken breast + 1 brown rice+30g
cheese cube) onion+30g
capcicum+50g
tomatoes

3 6:00 pm Dinner 90g uncooked 100g raw sweet 10ml olive oil
chicken breast or potato +30g raw +5g pure butter
prawns wheat pasta + 20g
corn and lots of
veggies

4 10:00pm Before bed 28g Whey protein + 30g raw oats + 60g 10g nut butter
time(Overni 100ml Almond milk banana or nuts +5g
ght oats) unsweetened chia seeds
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

PRE WORKOUT 6:30 Am

Potato, White, Raw, Skinless, 50
40 9g 0g 1g --mg 3mg --g 1g
gram
Uncooked Poha, 30 gram 104 23g 0g 2g 0mg 0mg 0g 0g

Gold Standard - Optimum Nutrition -

93 3g 1g 19g 27mg 81mg 1g 0g
Whey, 24 grams (1 scoop)
Amul - Butter, 3 g 22 0g 2g 0g 5mg 25mg 0g 0g

Egg white, 2 medium 27 0g 0g 6g 0mg 86mg 0g 0g

Whole Egg - 1 egg 70 1g 5g 6g 185mg 70mg 0g 0g

LUNCH 12:30 Pm
Wheat flour, whole-grain, 30 gram 102 22g 1g 4g 0mg 1mg 0g 3g

Generic - Lentils - Masoor Daal - 15

45 8g --g 3g 0mg 5mg 1g 2g
gram
Pragya - Tofu, 100 gram 220 4g 12g 23g 0mg 0mg 0g 0g

Onions - Raw, 30 g 12 3g 0g 0g 0mg 1mg 1g 1g

Tomatoes, 50 grams 9 2g 0g 0g 0mg 3mg 1g 1g

Oil - Olive Oil, 5 ML 41 0g 5g 0g 0mg 0mg 0g 0g

Capsicum - Raw Capsicum, 30 g 12 2g 0g 1g --mg 2mg 2g 0g

DINNER 8:00 Pm
Oil - Olive Oil (1 Tsp), 2.5 ML 20 0g 2g 0g 0mg 0mg 0g 0g

Amul fresh - paneer, 100 gram 296 5g 22g 20g 0mg 0mg 0g 0g

Wheat flour, whole-grain, 30 gram 102 22g 1g 4g 0mg 1mg 0g 3g

Onions - Raw, 30 g 12 3g 0g 0g 0mg 1mg 1g 1g

Tomatoes, 50 grams 9 2g 0g 0g 0mg 3mg 1g 1g

Carrots, raw, 20 g 8 2g 0g 0g 0mg 14mg 1g 1g

Capsicum - Raw Capsicum, 30 g 12 2g 0g 1g --mg 2mg 2g 0g

SNACK 3:30 Pm
Fresh Mango, Without Skin, 50 gram 28 8g 0g 0g --mg 0mg 7g 1g

Gold Standard - Optimum Nutrition -

108 4g 1g 22g 32mg 95mg 1g 0g
Whey, 28 grams (1 scoop)
Fruit - - Banana, 50 g 45 11g 0g 1g 0mg 1mg 6g 1g

Raw Pressery - Almond milk

47 1g 4g 2g 0mg 1mg --g 1g
(unsweetened ), 100 milliliter
Chia seeds, 5 g 24 2g 2g 1g 0mg 1mg 0g 2g
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

TOTAL: 1,508 139g 58g 116g 249mg 396mg 25g 19g