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Sl.no Food Quantity Protien Carbs Fats Total Grams Total Calories Total Amount

1 Whey Protien 4 scoops 100 4 0 104 416 3200

2 Eggs 3 Pcs 18 3 10 31 174 450
3 Nuts 20 Pcs Mix 15 10 5 30 145 200
4 Milk 100 Ml 3 3 1 7 33 120
5 Beef 150 Grams 38 3 3 44 191 800
6 Roti 1 Pcs 4 25 0 29 116 100
7 Rice 1/2 cup 4 25 0 29 116 100
8 Omega 3 3 Tabs 1 0 0 1 4 400
9 Banana 1 Pcs 2 27 0 29 116 150
10 Chicken 150 Grams 38 3 3 44 191 800
11 Oats 1 Cup Cooked 6 32 0 38 152 100
12 Olive oil 1 tbs 1 0 8 9 76 150
13 Peanut 50 Grams 10 10 18 38 242 100

Total Grams 240 145 48 433 6670

Total Calories 960 580 432 1972
Total % 49% 30% 21% 100%

Breakfast Mid day Lunch Pre workout Post Workout Dinner

1 scoop whey Peanut Beef Banana 2 Scoops Whey Oats

Eggs Rice 1 scoop Whey Chicken
Nut Omega 3 Olive oil
Milk
Roti