1.

1750 CAL ( NV WITHOUT WHEY )

Calories and macros :

• Protein : 155g (approx.)

• Fats : 40g (approx.)
• Carbs : 160g (approx.)
• Fiber : 8g (approx.)

MEAL 1 :
Oats : 60g (225 cal )
Egg whites : 3 ( 50 cal )
Skimmed milk : 300 ml (90 cal )
MEAL 2 :
Boiled chicken breast ( add spices ) : 200g ( 330 cal )
Rice cooked : 250g ( 245 cal )
MEAL 3 :
Egg white : 3 egg whites (51 cal )
Whole egg : 1 ( 65 cal )
MEAL 4 :
Boiled chicken breast ( add spices ) : 150g (250 cal )
Olive oil : 5 tsp ( 200 cal ) [ for chicken breast ]
Rice cooked : 250g (240 cal )

2. 1750 CAL ( NV WITHOUT WHEY )

Calories and macros :
 • Protein : 155g (approx.)
• Fats : 40g (approx.)
• Carbs : 160g (approx.)
• Fiber : 8g (approx.)

MEAL 1 :
Wheat bread : 4 slice ( 190 cal )
Peanut butter : 20g ( 115 cal )
Egg whites : 6 ( 150 cal )
Skimmed milk : 250 ml (90 cal )
MEAL 2 :
Banana : 100g ( 115 cal )
MEAL 3 :
Boiled chicken breast ( add spices ) : 200g ( 330 cal )
Rice cooked : 150g ( 245 cal )
Olive oil : 4g ( 35 cal ) [ for chicken breast ]
MEAL 4 :
Skimmed milk : 200ml ( 60 cal )
Whole egg : 2 ( 65 cal )
MEAL 5 :
Boiled chicken breast ( add spices ) : 150g (250 cal )
Rice cooked : 200g (195 cal )
Cucumber : 80g ( 15 cal )

3. 1750 CAL ( NV WITHOUT WHEY )

Calories and macros :
 • Protein : 170g (approx.)
• Fats : 40g (approx.)
• Carbs : 175g (approx.)
• Fiber : 10g (approx.)

MEAL 1 :
Plain gravy ( add spices ) : 100g ( 40 cal ) [ with dosa ]
Dosa : 100g ( 195 cal )
Egg whites : 6 ( 105 cal )
Skimmed milk : 250 ml (90 cal )
MEAL 2 :
Banana : 100g ( 115 cal )
MEAL 3 :
Boiled chicken breast ( add spices ) : 200g ( 330 cal )
Rice cooked : 150g ( 245 cal )
Olive oil : 4g ( 35 cal ) [ for chicken breast ]
MEAL 4 :
Skimmed milk : 200ml ( 60 cal )
Whole egg : 2 ( 65 cal )
Guava : 100g ( 70 cal )
MEAL 5 :
Boiled chicken breast ( add spices ) : 150g (250 cal )
Rice cooked : 200g (195 cal )
Cucumber : 80g ( 15 cal )

4. 1750 CAL ( NV WITHOUT WHEY )

Calories and macros :
 • Protein : 170g (approx.)
• Fats : 40g (approx.)
• Carbs : 175g (approx.)
• Fiber : 15g (approx.)

MEAL 1 :
Coconut chutney : 40g ( 80 cal )
Idly : 100g ( 160 cal )
Egg whites : 6 ( 105 cal )
Skimmed milk : 250 ml (75 cal )
MEAL 2 :
Banana : 100g ( 115 cal )
MEAL 3 :
Boiled chicken breast ( add spices ) : 200g ( 330 cal )
Rice cooked : 150g ( 145 cal )
Olive oil : 4g ( 35 cal )
MEAL 4 :
Skimmed milk : 200ml ( 60 cal )
Whole egg : 2 ( 65 cal )
Guava : 100g ( 70 cal )
MEAL 5 :
Boiled chicken breast ( add spices ) : 150g (250 cal )
Rice cooked : 200g (195 cal )
Cucumber : 80g ( 15 cal )

5. 1750 CAL ( NV WITHOUT WHEY )

 Calories and macros :

• Protein : 165g (approx.)

• Fats : 45g (approx.)
• Carbs : 165g (approx.)
• Fiber : 15g (approx.)

MEAL 1 :
Coconut chutney : 40g ( 80 cal )
Upma : 200g ( 260 cal ) [ side dish with low cal ]
Egg whites : 6 ( 105 cal )
MEAL 2 :
Banana : 70g ( 80 cal )
MEAL 3 :
Boiled chicken breast ( add spices ) : 200g ( 330 cal )
Rice cooked : 150g ( 145 cal )
Olive oil : 4g ( 35 cal ) [ for chicken breast ]
MEAL 4 :
Skimmed milk : 200ml ( 60 cal )
Whole egg : 2 ( 65 cal )
Guava : 100g ( 70 cal )
MEAL 5 :
Boiled chicken breast ( add spices ) : 150g (250 cal )
Rice cooked : 200g (195 cal )
Cucumber : 80g ( 15 cal )

6. 1750 CAL ( NV WITHOUT WHEY )

Calories and macros :

• Protein : 170g (approx.)

• Fats : 40g (approx.)
• Carbs : 170g (approx.)
• Fiber : 20g (approx.)

MEAL 1 :
Peanut butter : 20g ( 115 cal )
Wheat bread : 4 slice ( 190 cal ) [ with Peanut butter ]
Egg whites : 6 ( 105 cal )
MEAL 2 :
Banana : 100g ( 115 cal )
MEAL 3 :
Boiled chicken breast ( add spices ) : 200g ( 330 cal )
Rice cooked : 150g ( 145 cal )
Olive oil : 4g ( 35 cal )
MEAL 4 :
Skimmed milk : 200ml ( 60 cal )
Whole egg : 2 ( 65 cal )
Guava : 100g ( 70 cal )
MEAL 5 :
Boiled chicken breast ( add spices ) : 150g (250 cal )
Chapati : 80g ( 195 cal )
Cucumber : 80g ( 15 cal )

7. 1750 CAL ( NV WITH WHEY )

Calories and macros :

• Protein : 165g (approx.)

• Fats : 40g (approx.)
• Carbs : 190g (approx.)
• Fiber : 20g (approx.)

MEAL 1 :
Peanut butter : 15g ( 85 cal )
Wheat bread : 4 slice ( 190 cal ) [ with Peanut butter ]
Egg whites : 6 ( 105 cal )
MEAL 2 :
Banana : 100g ( 115 cal )
Isolate whey protein : 1 scoop ( 120 cal )
MEAL 3 :
Boiled chicken breast ( add spices ) : 150g ( 250 cal )
Rice cooked : 225g ( 220 cal )
Olive oil : 4g ( 35 cal ) [ with chicken breast ]
MEAL 4 :
Skimmed milk : 200ml ( 60 cal )
Whole egg : 2 ( 65 cal )
Guava : 100g ( 70 cal )
MEAL 5 :
Boiled chicken breast ( add spices ) : 100g (165 cal )
Chapati : 80g ( 195 cal )
Cucumber : 80g ( 15 cal )
 8. 1750 CAL ( NV WITH WHEY )
Calories and macros :

• Protein : 160g (approx.)

• Fats : 40g (approx.)
• Carbs : 185g (approx.)
• Fiber : 20g (approx.)

MEAL 1 :
Plain gravy ( add spices ) : 100g ( 40 cal )
Dosa : 120g ( 230 cal )
Egg whites : 6 ( 105 cal )
MEAL 2 :
Banana : 100g ( 115 cal )
Isolate whey protein : 1 scoop ( 120 cal )
MEAL 3 :
Boiled chicken breast ( add spices ) : 150g ( 250 cal )
Rice cooked : 225g ( 220 cal )
Olive oil : 4g ( 35 cal ) [ with chicken breast ]
MEAL 4 :
Skimmed milk : 200ml ( 60 cal )
Whole egg : 2 ( 65 cal )
Guava : 100g ( 70 cal )
MEAL 5 :
Boiled chicken breast ( add spices ) : 100g (250 cal )
Chapati : 80g ( 195 cal )
Cucumber : 80g ( 15 cal )
 9. 1750 CAL ( NV WITH WHEY )
Calories and macros :

• Protein : 160g (approx.)

• Fats : 40g (approx.)
• Carbs : 185g (approx.)
• Fiber : 20g (approx.)

MEAL 1 :
Coconut chutney : 45g ( 90 cal )
Idly : 120g ( 190 cal )
Egg whites : 6 ( 105 cal )
MEAL 2 :
Banana : 100g ( 115 cal )
Isolate whey protein : 1 scoop ( 120 cal )
MEAL 3 :
Boiled chicken breast ( add spices ) : 150g ( 250 cal )
Rice cooked : 225g ( 220 cal )
Olive oil : 4g ( 35 cal ) [ with chicken breast ]
MEAL 4 :
Skimmed milk : 200ml ( 60 cal )
Whole egg : 2 ( 65 cal )
Guava : 100g ( 70 cal )
MEAL 5 :
Boiled chicken breast ( add spices ) : 100g (165 cal )
Chapati : 80g (195 cal ) [ with cooked chicken breast ]
Cucumber : 80g ( 15 cal )

10. 1750 CAL ( NV WITH WHEY )

Calories and macros :

• Protein : 165g (approx.)

• Fats : 30g (approx.)
• Carbs : 200g (approx.)
• Fiber : 25g (approx.)

MEAL 1 :
Oats : 50g (190 cal )
Egg whites : 3 ( 50 cal )
MEAL 2 :
Isolate whey protein : 1 scoop ( 120 cal )
Banana : 120g ( 140 cal )
MEAL 3 :
Boiled chicken breast ( add spices ) : 150g ( 250 cal )
Rice cooked : 225g ( 220 cal )
Olive oil : 4g ( 40 cal)
MEAL 4 :
Skimmed milk : 200ml ( 60 cal )
Guava : 120g ( 80 cal )
Whole egg : 2 ( 130 cal )
MEAL 5 :
Boiled chicken breast ( add spices ) : 100g (165 cal )
Chapati : 100g ( 245 cal )
Cucumber : 80g ( 15 cal )

11. 1750 CAL ( NV WITH WHEY )

Calories and macros :

• Protein : 165g (approx.)

• Fats : 35g (approx.)
• Carbs : 195g (approx.)
• Fiber : 20g (approx.)

MEAL 1 :
Upma : 150g ( 200 cal )
Egg whites : 6 ( 105 cal )
MEAL 2 :
Banana : 120g ( 140 cal )
Isolate whey protein : 1 scoop ( 120 cal )
MEAL 3 :
Boiled chicken breast ( add spices ) : 150g ( 250 cal )
Rice cooked : 225g ( 220 cal )
Olive oil : 4g ( 35 cal ) [ with chicken breast ]
MEAL 4 :
Skimmed milk : 200ml ( 60 cal )
Whole egg : 2 ( 65 cal )
Guava : 120g ( 80 cal )
MEAL 5 :
Boiled chicken breast ( add spices ) : 100g (165 cal )
Chapati : 100g ( 245 cal )
Cucumber : 80g ( 15 cal )

12. 1750 CAL EGG DIET ( WITHOUT WHEY )

Calories and macros :

• Protein : 155g (approx.)

• Fats : 30g (approx.)
• Carbs : 215g (approx.)
• Fiber : 45g (approx.)

MEAL 1 :
Skimmed milk : 200 ml (255 cal )
Egg whites : 6 egg whites (105 cal )
Boiled kidney beans : 200g ( 255 cal )
MEAL 2 :
Sandwich :
• Pudhina chutney : 20g (10 cal )
• 100% whole wheat bread : 4 slice (190 cal )
• Tofu / diet panner : 100g (145 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Skimmed milk : 250ml (75 cal )
Whole egg boiled : 2 (130 cal )
Guava : 120g ( 80 cal )
MEAL 5 :
Egg whites : 8 (140 cal )
Plain gravy : 80g ( 20 cal ) [ with Chapatti ]
Chapatti : 100g (245 cal )
Cucumber : 80g ( 15 cal )

13. 1750 CAL EGG DIET (WITH WHEY )

Calories and macros :

• Protein : 160g (approx.)

• Fats : 35g (approx.)
• Carbs : 215g (approx.)
• Fiber : 45g (approx.)

MEAL 1 :
Skimmed milk : 300 ml (90 cal )
Egg whites : 6 egg whites (105 cal )
Boiled kidney beans : 200g ( 255 cal )
MEAL 2 :
Sandwich :
• Pudhina chutney : 20g (10 cal )
• 100% whole wheat bread : 4 slice (190 cal )
• Tofu / diet panner : 100g (145 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Skimmed milk : 250ml (75 cal )
Whole egg boiled : 2 (130 cal )
Guava : 120g ( 80 cal )
MEAL 5 :
Isolate whey protein : 40g ( 140 cal )
Plain gravy : 80g ( 30 cal ) [ with Chapatti ]
Chapatti : 100g (245 cal )
Cucumber : 80g ( 15 cal )

14. 1750 CAL EGG DIET (WITHOUT WHEY )

Calories and macros :

• Protein : 155g (approx.)

• Fats : 40g (approx.)
• Carbs : 200g (approx.)
• Fiber : 40g (approx.)

MEAL 1 :
Skimmed milk : 300 ml (90 cal )
Egg whites : 6 egg whites (105 cal )
Boiled kidney beans : 200g ( 255 cal )
MEAL 2 :
Sandwich :
• Pudhina chutney : 20g (10 cal )
• 100% whole wheat bread : 4 slice (190 cal )
• Tofu / diet panner : 100g (145 cal )
MEAL 3 :
 Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Skimmed milk : 250ml (75 cal )
Whole egg boiled : 2 (130 cal )
Guava : 120g ( 80 cal )
MEAL 5 :
Egg white : 8 ( 140 cal )
Plain gravy : 100g ( 40 cal )
Dosa : 120g ( 230 cal )
Cucumber : 80g ( 15 cal )

15. 1750 CAL EGG DIET (WITH WHEY )

Calories and macros :

• Protein : 155g (approx.)

• Fats : 40g (approx.)
• Carbs : 200g (approx.)
• Fiber : 40g (approx.)

MEAL 1 :
Skimmed milk : 300 ml (90 cal )
Egg whites : 6 egg whites (105 cal )
Boiled kidney beans : 200g ( 255 cal )
MEAL 2 :
 Sandwich :
• Pudhina chutney : 20g (10 cal )
• 100% whole wheat bread : 4 slice (190 cal )
• Tofu / diet panner : 100g (145 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Skimmed milk : 250ml (75 cal )
Whole egg boiled : 2 (130 cal )
Guava : 120g ( 80 cal )
MEAL 5 :
Isolate whey protein : 40g ( 140 cal )
Plain gravy : 100g ( 40 cal ) [ with dosa ]
Dosa : 120g ( 230 cal )
Cucumber : 80g ( 15 cal )

16. 1750 cal EGG DIET (WITHOUT whey )

Calories and macros :

• Protein : 155g (approx.)

• Fats : 35g (approx.)
• Carbs : 215g (approx.)
• Fiber : 40g (approx.)

MEAL 1 :
 Skimmed milk : 300 ml (90 cal )
Egg whites : 6 egg whites (105 cal )
Boiled kidney beans : 200g ( 255 cal )
MEAL 2 :
Sandwich :
• Pudhina chutney : 20g (10 cal )
• 100% whole wheat bread : 4 slice (190 cal )
• Tofu / diet panner : 100g (145 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Skimmed milk : 250ml (75 cal )
Whole egg : 2 (130 cal )
Guava : 120g ( 80 cal )
MEAL 5 :
Egg whites : 8
Cooked rice : 250g ( 245 cal )
Olive oil : 4g ( 40 cal )
Cucumber : 80g ( 15 cal )

17. 1750 CAL EGG DIET (WITHOUT WHEY )

Calories and macros :

• Protein : 155g (approx.)

 • Fats : 35g (approx.)
• Carbs : 215g (approx.)
• Fiber : 40g (approx.)

MEAL 1 :
Skimmed milk : 300 ml (90 cal )
Egg whites : 6 egg whites (105 cal )
Boiled kidney beans : 200g ( 255 cal )
MEAL 2 :
Sandwich :
• Pudhina chutney : 20g (10 cal )
• 100% whole wheat bread : 4 slice (190 cal )
• Tofu / diet panner : 100g (145 cal )
MEAL 3 :
Boiled chickpeas : 100g ( 165 cal )
Isolate whey protein : 1 scoop ( 120 cal )
MEAL 4 :
Skimmed milk : 250ml (75 cal )
Whole egg : 2 (130 cal )
Guava : 120g ( 80 cal )
MEAL 5 :
Egg whites : 8
Cooked rice : 200g ( 2195 cal )
Olive oil : 4g ( 40 cal )
Cucumber : 80g ( 15 cal )

18. 1750 CAL EGG DIET (WITH WHEY )

Calories and macros :
 • Protein : 160g (approx.)
• Fats : 40g (approx.)
• Carbs : 205g (approx.)
• Fiber : 40g (approx.)

MEAL 1 :
Skimmed milk : 300 ml (90 cal )
Egg whites : 6 egg whites (105 cal )
Boiled kidney beans : 200g ( 255 cal )
MEAL 2 :
Sandwich :
• Pudhina chutney : 20g (10 cal )
• 100% whole wheat bread : 4 slice (190 cal )
• Tofu / diet panner : 100g (145 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Skimmed milk : 250ml (75 cal )
Whole egg : 2 (130 cal )
Guava : 120g ( 80 cal )
MEAL 5 :
Isolate whey protein : 1 scoop ( 120 cal )
Idly : 120g ( 190 cal )
Coconut chutney : 40g ( 80 cal )
 Cucumber : 80g ( 15 cal )

19. 1750 CAL EGG DIET ( WITHOUT WHEY )

Calories and macros :

• Protein : 155g (approx.)

• Fats : 40g (approx.)
• Carbs : 200g (approx.)
• Fiber : 40g (approx.)

MEAL 1 :
Skimmed milk : 300 ml (90 cal )
Egg whites : 6 egg whites (105 cal )
Boiled kidney beans : 200g ( 255 cal )
MEAL 2 :
Sandwich :
• Pudhina chutney : 20g (10 cal )
• 100% whole wheat bread : 4 slice (190 cal )
• Tofu / diet panner : 100g (145 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Skimmed milk : 250ml (75 cal )
Whole egg : 2 (130 cal )
Guava : 120g ( 80 cal )
 MEAL 5 :
Egg white : 8 ( 140 cal )
Idly : 120g ( 190 cal )
Coconut chutney : 40g ( 80 cal )
Cucumber : 80g ( 15 cal )

20. 1750 CAL EGG DIET (WITH WHEY )

Calories and macros :

• Protein : 160g (approx.)

• Fats : 35g (approx.)
• Carbs : 205g (approx.)
• Fiber : 45g (approx.)

MEAL 1 :
Skimmed milk : 300 ml (90 cal )
Egg whites : 8 egg whites (140 cal )
Boiled kidney beans : 200g ( 255 cal )
MEAL 2 :
Sandwich :
• Pudhina chutney : 20g (10 cal )
• 100% whole wheat bread : 4 slice (190 cal )
• Tofu / diet panner : 100g (145 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
 MEAL 4 :
Skimmed milk : 250ml (75 cal )
Whole egg : 2 (130 cal )
Guava : 120g ( 80 cal )
MEAL 5 :
Isolate whey protein : 1 scoop ( 120 cal )
Oats : 60g ( 225 cal )
Cucumber : 80g ( 15 cal )

21. 1750 CAL EGG DIET (WITH WHEY )

Calories and macros :

• Protein : 165g (approx.)

• Fats : 35g (approx.)
• Carbs : 205g (approx.)
• Fiber : 45g (approx.)

MEAL 1 :
Skimmed milk : 300 ml (90 cal )
Egg whites : 8 egg whites (140 cal )
Boiled kidney beans : 200g ( 255 cal )
MEAL 2 :
Sandwich :
• Pudhina chutney : 30g (15 cal )
• 100% whole wheat bread : 4 slice (190 cal )
• Tofu / diet panner : 100g (145 cal )
MEAL 3 :
Soya chunks bhurji :
 • Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Skimmed milk : 250ml (75 cal )
Whole egg : 2 (130 cal )
Guava : 150g ( 100 cal )
MEAL 5 :
Egg white : 8 ( 140 cal )
Oats : 60g ( 225 cal )
Cucumber : 80g ( 15 cal )

22. 1750 CAL VEG DIET ( WITH WHEY )

Calories and macros :

• Protein : 140g (approx.)

• Fats : 45g (approx.)
• Carbs : 205g (approx.)
• Fiber : 40g (approx.)

MEAL 1 :
Kidney beans boiled : 200g (255 cal )
Skimmed milk : 400ml (120 cal )
MEAL 2 :
Sandwich :
• Wheat bread : 4 slice (190 cal )
• Pudhina chutney : 30g (15 cal )
 • Tofu / diet panner : 100g (145 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Isolate whey protein : 1 scoop ( 120 cal )
Skimmed milk : 300ml (90 cal )
MEAL 5 :
Plain gravy ( add spices ): 120g ( 50 cal ) [ cook with panner ]
Panner : 100g ( 265 cal )
Chapatti : 100g ( 245 cal )
Cucumber : 80g ( 12 cal )

23. 1750 CAL VEG DIET ( WITH WHEY )

Calories and macros :

• Protein : 145g (approx.)

• Fats : 50g (approx.)
• Carbs : 190g (approx.)
• Fiber : 30g (approx.)

MEAL 1 :
Kidney beans boiled : 200g (255 cal )
Skimmed milk : 400ml (120 cal )
MEAL 2 :
Sandwich :
• Wheat bread : 4 slice (190 cal )
• Pudhina chutney : 30g (15 cal )
• Tofu / diet panner : 100g (145 cal )

MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Isolate whey protein : 40g ( 140 cal )
Skimmed milk : 400ml (120 cal )
MEAL 5 :
Plain gravy ( add spices ): 120g ( 50 cal ) [ cook with panner ]
Panner : 100g ( 265 cal )
Dosa : 100g ( 195 cal )
Cucumber : 80g ( 12 cal )

24. 1750 CAL VEG DIET ( WITH WHEY )

Calories and macros :

• Protein : 145g (approx.)

• Fats : 55g (approx.)
• Carbs : 185g (approx.)
• Fiber : 35g (approx.)

MEAL 1 :
Coconut chutney : 35g ( 70 cal )
Idly : 80g ( 125 cal )
Kidney beans boiled : 200g (255 cal )
Skimmed milk : 400ml (120 cal )
MEAL 2 :
Sandwich :
• Wheat bread : 4 slice (190 cal )
• Pudhina chutney : 30g (15 cal )
• Tofu / diet panner : 100g (145 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Isolate whey protein : 40g ( 140 cal )
Skimmed milk : 400ml (120 cal )
MEAL 5 :
Panner : 100g ( 265 cal )
Olive oil : 5g ( 45 cal ) [ cook with panner ]
Cucumber : 80g ( 12 cal )

25. 1750 CAL VEG DIET ( WITH WHEY )

Calories and macros :

• Protein : 145g (approx.)

• Fats : 50g (approx.)
 • Carbs : 190g (approx.)
• Fiber : 35g (approx.)

MEAL 1 :
Oats : 50g ( 190 cal )
Kidney beans boiled : 200g (255 cal )
Skimmed milk : 400ml (120 cal )
MEAL 2 :
Sandwich :
• Wheat bread : 4 slice (190 cal )
• Pudhina chutney : 30g (15 cal )
• Tofu / diet panner : 100g (145 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Isolate whey protein : 40g ( 140 cal )
Skimmed milk : 400ml (120 cal )
MEAL 5 :
Panner : 100g ( 265 cal )
Olive oil : 5g ( 45 cal ) [ cook with panner ]
Cucumber : 80g ( 12 cal )

26. 1750 CAL VEG DIET ( WITHOUT WHEY )

Calories and macros :
 • Protein : 130g (approx.)
• Fats : 50g (approx.)
• Carbs : 210g (approx.)
• Fiber : 45g (approx.)

MEAL 1 :
Oats : 40g ( 150 cal )
Kidney beans boiled : 200g (255 cal )
Skimmed milk : 400ml (120 cal )
MEAL 2 :
Sandwich :
• Wheat bread : 4 slice (190 cal )
• Pudhina chutney : 30g (15 cal )
• Tofu / diet panner : 100g (145 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 60g (210 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Boiled chickpeas : 100g ( 165 cal)
Skimmed milk : 400ml (120 cal )
MEAL 5 :
Panner : 100g ( 265 cal )
Olive oil : 5g ( 45 cal ) [ cook with panner ]
Cucumber : 80g ( 12 cal )
 27. 1750 CAL VEG DIET ( WITHOUT WHEY )
Calories and macros :

• Protein : 130g (approx.)

• Fats : 55g (approx.)
• Carbs : 205g (approx.)
• Fiber : 40g (approx.)

MEAL 1 :
Wheat bread : 2 slice ( 95 cal )
Peanut butter : 10g ( 60 cal )
Kidney beans boiled : 200g (255 cal )
Skimmed milk : 400ml (120 cal )
MEAL 2 :
Sandwich :
• Wheat bread : 4 slice (190 cal )
• Pudhina chutney : 30g (15 cal )
• Tofu / diet panner : 100g (145 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 60g (210 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Boiled chickpeas : 100g ( 165 cal)
Skimmed milk : 400ml (120 cal )
MEAL 5 :
Panner : 100g ( 265 cal )
Olive oil : 5g ( 45 cal ) [ cook with panner ]
Cucumber : 80g ( 12 cal )

28. 1750 CAL VEG DIET ( WITHOUT WHEY )

Calories and macros :

• Protein : 130g (approx.)

• Fats : 50g (approx.)
• Carbs : 205g (approx.)
• Fiber : 40g (approx.)

MEAL 1 :
Idly : 60g ( 95 cal )
Coconut chutney : 25g ( 50 cal )
Kidney beans boiled : 200g (255 cal )
Skimmed milk : 400ml (120 cal )
MEAL 2 :
Sandwich :
• Wheat bread : 4 slice (190 cal )
• Pudhina chutney : 30g (15 cal )
• Tofu / diet panner : 100g (145 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 60g (210 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Boiled chickpeas : 100g ( 165 cal)
Skimmed milk : 400ml (120 cal )
MEAL 5 :
Panner : 100g ( 265 cal )
Olive oil : 5g ( 45 cal ) [ cook with panner ]
Cucumber : 80g ( 12 cal )

29. 1750 CAL VEG DIET ( WITHOUT WHEY )

Calories and macros :

• Protein : 130g (approx.)

• Fats : 50g (approx.)
• Carbs : 205g (approx.)
• Fiber : 40g (approx.)

MEAL 1 :
Plain gray : 60g ( 25 cal )
Dosa : 60g ( 115 cal )
Kidney beans boiled : 200g (255 cal )
Skimmed milk : 400ml (120 cal )
MEAL 2 :
Sandwich :
• Wheat bread : 4 slice (190 cal )
• Pudhina chutney : 30g (15 cal )
• Tofu / diet panner : 100g (145 cal )

MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 60g (210 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Boiled chickpeas : 100g ( 165 cal)
Skimmed milk : 400ml (120 cal )
MEAL 5 :
Panner : 100g ( 265 cal )
Olive oil : 5g ( 45 cal ) [ cook with panner ]
Cucumber : 80g ( 12 cal )

30. 1750 CAL VEG DIET ( WITHOUT WHEY )

Calories and macros :

• Protein : 130g (approx.)

• Fats : 50g (approx.)
• Carbs : 210g (approx.)
• Fiber : 40g (approx.)

MEAL 1 :
Upma : 120g ( 160 cal ) [with low cal side dish ]
Kidney beans boiled : 200g (255 cal )
Skimmed milk : 400ml (120 cal )
MEAL 2 :
Sandwich :
• Wheat bread : 4 slice (190 cal )
 • Pudhina chutney : 30g (15 cal )
• Tofu / diet panner : 100g (145 cal )

MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 60g (210 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 4g (35 cal )
MEAL 4 :
Boiled chickpeas : 100g ( 165 cal)
Skimmed milk : 400ml (120 cal )
MEAL 5 :
Panner : 100g ( 265 cal )
Olive oil : 5g ( 45 cal ) [ cook with panner ]
Cucumber : 80g ( 12 cal )