Mood-Friendly Plan

Total Calories:-
1500

Meal 1-
A.a) 40g Raw Oats + 1 Scoop Whey + 70g Banana + 5g Mixed Nuts
+ 100g Epigamia Greek Yoghurt / 120 Curd (PROTEIN OATS & YOGHURT)
OR
b) 40g Paneer + 80g Brown Bread + 1 Scoop Whey (SANDWICH)
OR
c) 50g Raw Maggi + 40g Paneer + 1 Scoop Whey (PANEER MAGGI)

Calories Protein Carbohydrates Fats

438 39g 53g 10g
Calories Protein Carbohydrates Fats
438 38.5g 44g 11g
Calories Protein Carbohydrates Fats
439 35.5g 35g 17.5g

Meal 2-
A.a) 40g Raw Lentils + 40g Raw Soy Chunks + 40g Raw Atta / Rice (DAL ROTI & SABZI)
OR
b) 50g Paneer + 40g Raw Atta / Rice + 200g Epigamia Greek Yoghurt / 250g Curd
(PANEER ROTI)
OR
c) 25g Paneer + 20g Raw Soy Chunks + 50g Burger Bun + 150g Epigamia Greek
Yoghurt / 200g Curd + 20g Ketch Up (SOY PANEER BURGER & YOGHURT)

Calories Protein Carbohydrates Fats

429 36.5g 66g 1.5g
Calories Protein Carbohydrates Fats
434 30.5g 43g 15.5g
Calories Protein Carbohydrates Fats
436 31.5g 48g 13.5g
Meal 3-
A.a) 1 Scoop Whey + 100g Apple / 60g Banana / 150g Papaya / 85g Kiwi
(WHEY & FRUITS)
OR
b) 1 Scoop Whey + 10g Mixed Nuts (WHEY & NUTS)
OR
c) 1 Scoop Whey + 10g Chocolate (WHEY & CHOCOLATE)

Calories Protein Carbohydrates Fats

172 24.5g 16.5g 1.7g
Calories Protein Carbohydrates Fats
181 26g 4.5g 7g
Calories Protein Carbohydrates Fats
175 24.5g 8.5g 5g

Meal 4-
A.a) 70g Potato + 30g Raw Soy Chunks + 40g Raw Atta / Rice + 150g Epigamia Greek
Yoghurt / 200g Curd (SABZI & ROTI)
OR
b) 60g Raw Besan + 30g Paneer + 150g Epigamia Greek Yoghurt / 200g Curd
(BESAN CHILLA WITH PANEER STUFFING & YOGHURT)
OR
c) 25g Paneer + 20g Raw Soy Chunks + 80g Brown Bread + 100g Epigamia Greek
Yoghurt / 120g Curd (SOY PANEER SANDWICH)

Calories Protein Carbohydrates Fats

421 34.5g 60g 4.5g
Calories Protein Carbohydrates Fats
425 31g 45g 13.5g
Calories Protein Carbohydrates Fats
423 30g 54g 8.5g
Meal 5-
A.a) 100g Epigamia Greek Yoghurt / 120g Curd
OR
b) 15g Mixed Nuts
OR
c) 40g Ice Cream / 15g Chocolate

Calories Protein Carbohydrates Fats

76 8g 6.2g 2.2g
Calories Protein Carbohydrates Fats
91 3g 3g 8g
Calories Protein Carbohydrates Fats
86 1.5g 11g 4g