Timing

Morning wake up Luke warm lemon juice with salt

1 Small banana or half apple or black

Before workout
cafe with mct oil 1 spoon

After workout 1 whole egg or whey protein 1 scoop

Green gram sprouts100gm+ Carrot fine

Breakfast chopped+Cucumber+capsicum+ 100 of
pine apple

Almond,Fig dried,Wallnut,Dried
Mid Morning snacks grapes ,Brasilnut,Dates,Pumkinseeds

1.5 katori of rice +veg poriyal+spinach+

Lunch
regular sambar ,rasam

Mid afternoon 4pm Beet root juice

Dinner 7 pm 2 katori brocolisoup + 2egg white

 Soaked sinamon water Orange juice

1 Small banana or half apple or 1 Small banana or half apple or black cafe with
black cafe with mct oil 1 spoon mct oil 1 spoon

100 gm boiled channa or

100 gm boiled peanut or whey protein
1 whole egg or whey protein

2 slice of Whole wheat bread+Peanut butter

oats mush
homemade

Almond,Fig dried,Wallnut,Dried Almond,Fig dried,Wallnut,Dried

grapes ,Brasilnut,Dates,Pumkinseeds grapes ,Brasilnut,Dates,Pumkinseeds

2 katori of fine chopped cabbage +1 katore of rice 1 katori of rice +veg salad with greek yogurt
sambar rasam + curd +spinach poriyal

Apple juice Pomegranate juice

2 katori Cabbage soup + chicken breast 100gm 2 katori mixed veg soup + 2 egg white
 Soaked sinamon water Green tea with lime squash

1 Small banana or half apple or black 1 Small banana or half apple or black
cafe with mct oil 1 spoon cafe with mct oil 1 spoon

peas 100 gm boiled or whey protein 1 whole egg or whey protein

Milk + peanut butter 1 spoon +half

Wheat bread omlet+ veg salad
avacado (Shake) Badam,wall nuts,Dates

Almond,Fig dried,Wallnut,Dried Almond,Fig dried,Wallnut,Dried

grapes ,Brasilnut,Dates,Pumkinseeds grapes ,Brasilnut,Dates,Pumkinseeds

1.5 katori of red rice + chicken

1.5 katori of rice +veg poriyal+spinach+
gravy+rasam+Curd Or sambar ,rasam,
regular sambar ,rasam
Curd

Mosambi juice Orange juice

2 katori Pumkin soup + 2 egg white Fish tuna or tilapia 300 gm

 Amla juice Luke warm lemon juice with salt

1 Small banana or half apple or black cafe with 1 Small banana or half apple or black cafe with mct oil 1
mct oil 1 spoon spoon

100 gm rajma boiled or whey protein whey protein

Green gram sprouts100gm+ Carrot fine

Whole wheat bread with chicken breast 100 gm tava
chopped+Cucumber+capsicum+ 100 of pine
toasted
apple

Almond,Fig dried,Wallnut,Dried Almond,Fig dried,Wallnut,Dried

grapes ,Brasilnut,Dates,Pumkinseeds grapes ,Brasilnut,Dates,Pumkinseeds

1 katori of rice +veg salad with greek yogurt 2 katori of fine chopped cabbage +1 katore of rice sambar
+spinach poriyal rasam + curd

Pineapple juice white gourd, juice

Chicken tantoori 250 gm 2 katori Pumkin soup + fish tandoori

 Green tea with lime squash

1 Small banana or half apple or black cafe

with mct oil 1 spoon

3 egg white or whey protein

oats mush

Almond,Fig dried,Wallnut,Dried
grapes ,Brasilnut,Dates,Pumkinseeds

1.5 katori of red rice + chicken

gravy+rasam+Curd Or sambar ,rasam, Curd

Orange juice

Chicken tantoori 250 gm+Veg soup 2 katori

 Fo
Wake up morning drink 200 to 250 ml

Before workout Half apple 30 min before

or
1 small banana 10 min before
or
Black coffee 100ml+10ml mct oil

After workout protein 25 gm 1 scoop

Boiled black channa100 gm
Boiled Peanut 100 gm
Boiled peas 100 gm

Breakfast green gram sprouts 100 gm peanut butter home made

carrot 50 gm https://youtu.be/a7Cb9ne-w2M
Cucumber 50 gm
Pineapple 50 gm
Capsicum 50 gm

Lunch Options Rice red rice

Non Veg Options Chicken Mutton

Tava or otg Tava or otg or boiled

For cooking Coconut oil Olive oil

 Food measure and options

oats mush Oats Soaked dish Protein Pancakes

https://youtu.be/uaJKFfISPuk https://youtu.be/sj7wflQ9mq8 https://youtu.be/_dVRhnY_kMc

Varagu Samai Thinai

Fish Turkey
Tilapia,cat fish,Tuna
Tava or otg Tava or otg or boiled
Kuthuraivali