Day / Meal Breakfast Morning Snack Lunch Evening Snack Dinner Total

75 Grams Oats One banana + 25 Gms Oats

5 Roti / Chappathi 2900 Calories
10 Almonds 3 Peanut Butter Sandwich 5 Gms Organic Sugar + Dry
350gm white rice 50 - 60 Gm Soya beans 220 Protein
Monday 6 Egg Whites Two banana grapes 10 grams
250gm Paneer Gravy 250 Gms curd 75 Fats
One Protein Scoop with 1 Protein Scoop
326 Carbs
milk / water. Two Whole eggs With Milk

100 Grams Oats

One apple + 25 Gms Oats
10 Almonds 2950 Calories
Two Banana 5 Chapattis 5 Gms Organic Sugar + Dry
One scoop Protein 350gm white rice 198 Protein
Tuesday 25 GM Peanut Butter 4 Whole Egg Vegetable Burji grapes 10 grams
Milk 200 250gm Panneer Gravy 78 Fats
10 Gms Honey 150 Gms Curd 1 Protein Scoop
One tablespoon honey 265 Carbs
With Milk
20 Grams of Peanut Butter

4 Chappati / Roti / Dosa

3 Peanut Butter Sandwich 5 Chappati
Panneer Kurma Any food of choice
Wednesday One banana Sweet Potato / Banana / Apple Paneer Kurma 2800 Calories (Approx)
Almonds 10 Approximately 800 calories
2 Eggs , 6 Whites

100 Grams Oats

5 Dates
3000 Calories
5 Almonds 300 Grams Rice One banana 4 Chappathi
One Banana 180 Protein
Thursday Whey Protein 350 Grams Sabzi cooked anyway 1 Protein Scoop Panneer Kurma (250 Gms
One apple 76 Fats
1 Banana with little oil Almond Milk/ Any milk of choice Panneer alone )
385 Carbs
30 Gms Peanut Butter
Any milk of choice 250 ml

75 Grams Oats
5 Roti / Chappathi 2800 Calories
10 Almonds 3 Peanut Butter Sandwich One banana
300gm white rice 50 - 60 Gm Soya beans 220 Protein
Friday 6 Egg Whites One banana 1 Protein Scoop
250gm Paneer Gravy 150 Gms curd 67 Fats
One Protein Scoop with almond Almond Milk/ Any milk of choice
326 Carbs
milk / water. Two Whole eggs

3 Roti / Chappati Oats with Milk

3 Chappati / Roti
Saturday Paneer Sandwich with Cheese 2 Apple + Peanut Butter + Honey Chicken with 200 Grams of Mixed with Blueberries / Any 2800 Calories (Approx)
5 Egg Burji
Chicken fruit of choice

You can change the timings of the meal anytime that you like . The main goal is to take in all the caloires by the end of the day
You can eat greens / carrot / apple / watermelon / cucumber anytme that you are hungry
Note : You can substitute Rice with Pasta (Wheat) / Potato / or with Chappatis
You can consume diet coke / diet pepsi but dont overdo it.
Drink plenty of water. Prefereably 5 litres everyday