Name Mrs Sumathi

Age 42y/o

Gender Female

Height 162cm

Weight 66.2kg

Activity level Little to no exercise

Maintenance Calories/day 1656kcal / day

Suggested calories/day 1381kcal / day

Macronutrient Total macronutrient Macronutrient for each meal
for the day
- 3 meals per day

Carbohydrates 138g 46g

Protein 104g 35g

Fat 46g 15g

Macro Ratio

25 % 45%
Carbohydrates
Protein
Fat
30 %
Meal Guideline – Set A

Meal 1 (Breakfast): 8AM – 10AM

Option 1 Option 2

50g Quaker Oatmeal (Dried Fruits and Nuts) 2 Toasted Massimo bread (wheat germ)

186kcal + 2 Sunnyside eggs

37.2g Carbohydrates 146 + 140kcal

4.7g Proteins 27g + 2g Carbohydrates

2.3g Fats 5.4g + 12g Proteins

1.6g + 10g Fats

2 Sunnyside Eggs (Whole)

- 140kcal ½ Cup of Grapes

-2g Carbs 52kcal

-12g Protein 13.5g Carbs

-10g Fats 0.5g Protein

0.1g Fats

1 Cup of Black Coffee

- 1kcal

- 1g Carb 1 Cup of Black Coffee

- 0g Protein - 1kcal

- 0g Fat - 1g Carb q

- 0g Protein
 - 0g Fat

Total Calories: 327kcal Total Calories: 332kcal

- 40.2g Carbohydrates 43.5g Carbohydrates

- 16.7g Proteins 18g Proteins

- 12.3 Fats 11.7g Fats

*Choose Any One Only! Make sure you check on the macro before you
eat :D
Meal 2 (Lunch): 12PM-2PM
Option 1 Option 2

½ Cup of White rice ½ Cup of Brown rice

- 160kcal - 150kcal

- 36g Carb - 36g Carb

- 4g Protein - 4g Protein

- 0g Fat - 0g Fat

150g of Chicken Chop (Skinless) Mutton Curry (1 cup)

243kcal 271kcal

1g Carbs 20g Carb

30g Protein 13g Protein

3g Fats 19g Fat

150g Steamed Broccoli Cooked Lettuce (3 cups)

- 40kcal 30kcal

- 8g Carb 4.5g Carb

- 4g Protein 3g Protein

- 0g Fat 0g Fat

1 Apple 1 serving grapes (1 bunch)

95kcal 52kcal

25g Carbs 13.5g Carbs

0.5g Protein 0.5g Protein

0.3g Fats 0g Fats

Total Calories: 538kcal

70g Carbohydrates Total Calories: 495kcal

38g Proteins 63g Carbohydrates

3g Fats 24g Proteins

8.5g Fats
Meal 3 (Dinner): 6PM-8PM
Option 1 Option 2

½ Cup of White rice ½ Cup of Brown rice

- 160kcal - 150kcal

- 36g Carb - 36g Carb

- 4g Protein - 4g Protein

- 0g Fat - 0g Fat

150g of Pork Chop Fish Curry (1 cup)

243kcal 271kcal

1g Carbs 20g Carb

30g Protein 13g Protein

3g Fats 19g Fat

Cooked Spinach (3 cups) Cooked Long Beans (3 cups)

- 40kcal 40kcal

- 8g Carb 5.7g Carb

- 4g Protein 2.7g Protein

- 0g Fat 0.3g Fat

Total Calories: 443kcal

45g Carbohydrates

38g Proteins

3g Fats
Total Calories: 386.6kcal

52g Carbohydrates

14g Proteins

8.8g Fats
Alternatives for measuring the food using the techniques as below:

= the tip of the thumb

= the entire thumb
Portion size measurement
= the technique:
fist
= the palm
1 teaspoon = the tip of the thumb
1 tablespoon = the entire thumb
1 cup = your fist
 3 ounces of meat = size of palm

- Make sure there is always 1 palm size of lean meat,

- Make sure there is always 1 palm size of vegetables.
- Avoid eating oily food
- Avoid binge eating, eat only per serving