CUSTOMIZED DIET PLAN 1000-1300 CALORIES

Day 1:

Fat Carbs Protein

Meal Food Items Quan�ty Calories (g) (g) (g)

Vegetable Omelete with Whole Wheat

Breakfast Toast 2 eggs 240 15 10 16

Lunch Grilled Chicken Breast with Quinoa Salad 100g chicken 320 6 20 45

Snack Greek Yogurt with Berries 150g yogurt 150 0 15 20

Len�l Soup with Steamed Brown Rice and 1 cup soup, 1 cup
Dinner Mixed Vegetables rice 300 2 55 15

Snack Almonds 10 almonds 70 6 3 2

Total 1080 29 103 98

Day 2:

Fat Carbs Protein

Meal Food Items Quan�ty Calories (g) (g) (g)

Breakfast Vegetable Poha with Curd 1 cup poha 300 5 65 8

Chickpea Salad with Lemon-Tahini

Lunch Dressing 1 cup salad 350 12 45 16

1 medium carrot, 2 tbsp

Snack Carrot S�cks with Hummus hummus 120 4 20 4

Baked Fish with Roasted

Dinner Vegetables 100g fish, 1 cup vegetables 300 7 25 35

Snack Roasted Chana 1/4 cup 90 2 14 4

Total 1160 30 169 67

Day 3:

Fat Carbs Protein

Meal Food Items Quan�ty Calories (g) (g) (g)

Breakfast Spinach and Mushroom Oats 1 cup oats 280 7 49 10

Whole Wheat Veggie Wrap with

Lunch Greek Yogurt 1 wrap 350 6 60 15

1 medium apple, 1 tbsp

Snack Apple Slices with Peanut Buter peanut buter 180 8 26 4

Grilled Tofu with S�r-Fried

Dinner Vegetables 150g tofu, 1 cup vegetables 300 13 15 25

150g yogurt, 1 tbsp

Snack Greek Yogurt with Flaxseeds flaxseeds 150 3 15 20

Total 1260 37 165 74

Day 4:

Meal Food Items Quan�ty Calories Fat (g) Carbs (g) Protein (g)

Breakfast Vegetable Dalia with Mint Raita 1 cup dalia 300 6 58 10

Lunch Len�l Salad with Grilled Chicken 1 cup salad, 100g chicken 350 8 50 35

Snack Mixed Nuts 1/4 cup 180 15 6 5

Dinner Stuffed Bell Peppers with Quinoa 2 peppers, 1 cup quinoa 350 10 50 15

Snack Fruit Salad 1 cup 120 0 30 2

Total 1300 39 194 67

Day 5:

Fat Carbs Protein

Meal Food Items Quan�ty Calories (g) (g) (g)

Vegetable Upma with Coconut

Breakfast Chutney 1 cup upma 300 7 55 6

1 cup rice, 1/2 cup

Lunch Brown Rice with Rajma Masala rajma 350 4 64 16

150g yogurt, 1 tbsp chia

Snack Greek Yogurt with Chia Seeds seeds 150 3 15 20

Grilled Paneer Tikka with Mint-

Dinner Coriander Chutney 100g paneer 300 12 10 15

Snack Roasted Pumpkin Seeds 1/4 cup 180 15 4 8

Total 1280 41 148 65

Day 6:

Fat Carbs Protein

Meal Food Items Quan�ty Calories (g) (g) (g)

Ragi Dosa with Sambar and Coconut

Breakfast Chutney 2 dosas 300 5 60 8

Lunch Quinoa Pulao with Mixed Vegetables 1 cup pulao 350 8 50 10

1/2 cucumber, 150g

Snack Cucumber Slices with Greek Yogurt yogurt 120 1 16 10

Baked Chicken Breast with S�r-Fried 100g chicken, 1 cup

Dinner Broccoli broccoli 300 7 10 45

Snack Sprouts Salad 1 cup 120 1 20 8

Total 1190 22 156 81

Day 7:

Fat Carbs Protein

Meal Food Items Quan�ty Calories (g) (g) (g)

Breakfast Oats and Banana Smoothie 1 smoothie 300 6 55 10

Moong Dal Khichdi with

Lunch Cucumber Raita 1 cup khichdi 350 8 60 15

1 medium pepper, 2 tbsp

Snack Bell Pepper Slices with Hummus hummus 120 4 20 4

Grilled Fish with Steamed

Dinner Asparagus 100g fish, 1 cup asparagus 300 7 10 35

Snack Mixed Berries 1 cup 120 1 30 2

Total 1190 26 175 66

Day 8:

Fat Carbs Protein

Meal Food Items Quan�ty Calories (g) (g) (g)

Breakfast Vegetable Paratha with Curd 1 paratha 300 8 50 10

Quinoa Salad with Tofu and

Lunch Vinaigrete Dressing 1 cup salad, 100g tofu 350 8 40 15

Snack Roasted Chickpeas 1/4 cup 120 2 20 6

Dinner Stuffed Biter Gourd with Ro� 2 gourds, 2 ro�s 300 5 60 10

150g yogurt, 2 tbsp

Snack Greek Yogurt with Walnuts walnuts 150 3 15 20

Total 1220 26 185 61

Day 9:

Fat Carbs Protein

Meal Food Items Quan�ty Calories (g) (g) (g)

Idli with Sambar and Coconut

Breakfast Chutney 2 idlis 300 5 60 8

Chickpea Salad with Grilled

Lunch Paneer 1 cup salad, 100g paneer 350 12 45 20

Apple Slices with Almond 1 medium apple, 1 tbsp

Snack Buter almond buter 180 8 26 4

Dinner Egg Curry with Brown Rice 2 eggs, 1 cup rice 300 9 50 12

Snack Roasted Soy Nuts 1/4 cup 120 7 7 10

Total 1250 41 188 54

Day 10:

Fat Carbs Protein

Meal Food Items Quan�ty Calories (g) (g) (g)

Vegetable Utapam with Mint

Breakfast Chutney 2 utapams 300 5 60 8

Lunch Spinach and Chickpea Salad 1 cup salad 350 12 45 16

1 medium carrot, 150g

Snack Carrot S�cks with Greek Yogurt yogurt 120 1 20 8

Grilled Chicken Breast with S�r-Fried 100g chicken, 1 cup

Dinner Vegetables vegetables 300 7 10 45

Snack Mixed Nuts 1/4 cup 180 15 6 5

Total 1250 40 141 82

Day 11:

Fat Carbs Protein

Meal Food Items Quan�ty Calories (g) (g) (g)

Ragi Porridge with Almonds and

Breakfast Dates 1 cup porridge 300 7 55 8

Lunch Brown Rice with Vegetable Curry 1 cup rice, 1 cup curry 350 4 64 10

Snack Greek Yogurt with Berries 150g yogurt 150 0 15 20

Grilled Tofu with Quinoa and 150g tofu, 1 cup quinoa, 1

Dinner Steamed Vegetables cup vegetables 300 13 25 20

Snack Roasted Chana 1/4 cup 90 2 14 4

Total 1190 26 173 62

Day 12:

Meal Food Items Quan�ty Calories Fat (g) Carbs (g) Protein (g)

Breakfast Vegetable Upma with Mint Raita 1 cup upma 300 7 55 6

Lunch Len�l Salad with Grilled Chicken 1 cup salad, 100g chicken 350 8 50 35

Snack Mixed Nuts 1/4 cup 180 15 6 5

Dinner Stuffed Bell Peppers with Quinoa 2 peppers, 1 cup quinoa 350 10 50 15

Snack Fruit Salad 1 cup 120 0 30 2

Total 1300 40 191 63

Day 13:

Fat Carbs Protein

Meal Food Items Quan�ty Calories (g) (g) (g)

Breakfast Spinach and Mushroom Oats 1 cup oats 280 7 49 10

Whole Wheat Veggie Wrap with

Lunch Greek Yogurt 1 wrap 350 6 60 15

1 medium carrot, 2 tbsp

Snack Carrot S�cks with Hummus hummus 120 4 20 4

Baked Fish with Roasted 100g fish, 1 cup

Dinner Vegetables vegetables 300 7 25 35

Snack Roasted Chana 1/4 cup 90 2 14 4

Total 1140 26 168 68

Day 14:

Fat Carbs Protein

Meal Food Items Quan�ty Calories (g) (g) (g)

Breakfast Vegetable Poha with Curd 1 cup poha 300 5 65 8

Chickpea Salad with Lemon-

Lunch Tahini Dressing 1 cup salad 350 12 45 16

1 medium apple, 1 tbsp

Snack Apple Slices with Peanut Buter peanut buter 180 8 26 4

Grilled Tofu with S�r-Fried

Dinner Vegetables 150g tofu, 1 cup vegetables 300 13 15 25

Snack Roasted Pumpkin Seeds 1/4 cup 180 15 4 8

Total 1310 53 155 61