Total Calories 1495 Quantity(in gms) Macro Cals

Weight 65 1 Protein 4
1 Carbs 4
1 Fats 9

Macro Required in gms Calories

Protein 97.5 390
Fat 45.5 409.5
Carbs 173.875 695.5

Item Quantity Calories P C F

Oats 40gms 150 5.5 25.1 3
Rice 100 gms 97 2.1 21.5 0.3
Paneer 100 gms 265 18.3 1.2 20.8
eggs 1 whole egg 76 5.9 0.9 5.9
chicken 100gms 109 25.9 0 0.6
protein shake 1 scoop 99 19 1.8 1.8
whole wheat bred 1slice 78 3 14.4 1
peanut butter 1Tbspoon 95 3.5 4 8
apple 1 107 0.4 24.4 0.9
pineapple 100gms 46 0.4 10.8 0.1
pomegranate 100 gms 83 1.7 18.7 1.2
watermelon 100 gms 30 0.6 7.6 0.2
coconut oil 20 gms 180 0 0 20
tomato 1 25 1.1 4.4 0.3
onion 1 60 1.7 14 0.2
Dal 100 gms 77 4.8 12.5 0.9
Curd 100gms 60 3.1 3 4

quanity Calories P C F
coconut oil 20 gms 180 0 0 20
Breakfast
Oats 40gms 150 5.5 25.1 3
protein shake 1.5 148.5 28.5 2.7 2.7

Lunch
Rice 125 121.25 2.625 26.875 0.375
tomato 2 50 2.2 8.8 0.6
onion 2 120 3.4 28 0.4
Paneer 50 132.5 9.15 0.6 10.4

Snacks
protein shake 1 99 19 1.8 1.8
peanut butter 0 0 0 0 0
apple 1 107 0.4 24.4 0.9

Dinner
Rice 125 121.25 2.625 26.875 0.375
Dal 200 154 9.6 25 1.8
Curd 100 60 3.1 3 4

Calories P C F
1443.5 86.1 173.15 46.35
Total Calories 1660 Quantity(in gms) Macro Cals
Weight 83 1 Protein 4
1 Carbs 4
1 Fats 9

Macro Required in gms Calories

Protein 124.5 498
Fat 58.1 522.9
Carbs 159.775 639.1

Item Quantity Calories P C F

Oats 40gms 150 5.5 25.1 3
Rice 100 gms 97 2.1 21.5 0.3
Paneer 100 gms 265 18.3 1.2 20.8
eggs 1 whole egg 76 5.9 0.9 5.9
chicken 100gms 109 25.9 0 0.6
protein shake 1 scoop 99 19 1.8 1.8
whole wheat bred 1slice 78 3 14.4 1
peanut butter 1Tbspoon 95 3.5 4 8
apple 1 107 0.4 24.4 0.9
pineapple 100gms 46 0.4 10.8 0.1
pomegranate 100 gms 83 1.7 18.7 1.2
watermelon 100 gms 30 0.6 7.6 0.2
coconut oil 20 gms 180 0 0 20
tomato 1 25 1.1 4.4 0.3
onion 1 60 1.7 14 0.2
Dal 100 gms 77 4.8 12.5 0.9
Curd 100gms 60 3.1 3 4

quanity Calories P C F quanity

coconut oil 40 gms 360 0 0 40 coconut oil 40 gms
Breakfast Break
Oats 40gms 150 5.5 25.1 3 Egg 3
protein shake 2 scoop 198 38 3.6 3.6 protein shake 1 scoop

Lunch Lun
Rice 200 194 4.2 43 0.6 Rice 200
tomato 2 50 2.2 8.8 0.6 Chicken 150
onion 2 120 3.4 28 0.4 Curd 100
Paneer 50 132.5 9.15 0.6 10.4 tomato 2
Dal 200 154 9.6 25 1.8 onion 2

Snacks Sna
protein shake 1 scoop 99 19 1.8 1.8 protein shake 1 scoop
peanut butter 1Tbspoon 95 3.5 4 8 peanut butter 1Tbspoon
apple 1 107 0.4 24.4 0.9 apple 1

Dinner Din
Rice 200 194 4.2 43 0.6 Rice 200
Paneer 50 132.5 9.15 0.6 10.4 Chicken 150
pineapple 100gms 46 0.4 10.8 0.1 tomato 2
onion 2

Calories P C F
2032 94.95 218.7 82.2
Calories P C F
360 0 0 40
Breakfast
228 17.7 2.7 17.7
99 19 1.8 1.8

Lunch
194 4.2 43 0.6
163.5 38.85 0 0.9
60 3.1 3 4
50 2.2 8.8 0.6
120 3.4 28 0.4

Snacks
99 19 1.8 1.8
95 3.5 4 8
107 0.4 24.4 0.9

Dinner
194 4.2 43 0.6
163.5 38.85 0 0.9
50 2.2 8.8 0.6
120 3.4 28 0.4

Calories P C F
2103 160 197.3 79.2