Diet And Fitness Info

Meals Timings Foods Protein Fats Carbs Fibers Calories

After Waking  Lemon or apple cider vinegar - - - - -
Up with water
Breakfast  100 gms boiled Rajma Chaat + 16.5 20.7 27.4 1.4 357
10 strawberries (approx. 70
gms)/ any other fruit in same
quantity

OR
12 4.4 61.6 24.1 334
 150 gm boiled chana + 1 small
apple (approx. 150 gms)

OR
11.6 16.2 32.6 1.5 322
 100 gms moong beans chaat + 1
dosa (made of 75 gm batter)/
paratha/ besan chilla
Mid Meal 1  1 tbsp peanut butter (1 tbsp = 15 6.5 9 18.3 2.2 173
gms) + 1 wheat bread + 1 tbsp
Lemon or apple cider vinegar
with water (1 tbsp = 15 ml)

OR

 50 gm roasted chickpeas + 1 8.4 3.1 29.5 5.4 180

cup black tea/ green tea

OR

 Handful of Peanuts (one whole

fist = 30 gms)
7.9 11.9 8 3.3 171
Note:
 You can also have 20 gms of
any other dry fruit as a
replacement for Peanuts

OR
4.2 3.4 23.7 3.4 142
 1 ragi ball (approx 150 gms) + 1
glass buttermilk (1 glass = 250
ml)

Lunch  200 gm of any cooked sabzi 15.4 15.8 40.6 7.7 361
cooked in minimum oil + 2 katori
 Curd (1 katori = 150 gms)+ some
salad (cabbage, cucumber,
tomatoes) + 1 roti

OR
12.2 4.6 66.3 13.1 351
 3 roti + 200 gm of any cooked
sabzi cooked in minimum oil +
some salad (cabbage, cucumber,
tomatoes)
Note:
 Roti should be without ghee and
one roti should not weigh more
than 35 gms.

OR
13.7 18.3 33.3 2.4 351
 1 katori upma (approx 130 gms)
+ 2 katori curd (approx 300
gms)

OR
35 6.9 33.5 9.3 336

 300 gm watermelon + 100 gm

boiled soya chunks + 2 glass
buttermilk (1 glass = 250 ml)
Evening Snack  Handful of Peanuts (one whole 7.9 11.9 8 3.3 171
fist = 30 gms)

Note:
 You can also have 20 gms of
any other dry fruit as a
replacement for Peanuts

OR

 250 gm Yoghurt 8.5 9.5 11.6 0 165

Dinner  3 cubes of paneer (approx 30 9.6 4.3 21.2 8.3 155
gms) + 1 katori salad (cabbage,
cucumber, tomatoes) + 50 gm
boiled chana which is approx
half of a katori

OR

6.6 3.1 26.7 3.6 161

 1 idli + 1 katori sambhar (1 katori
= 150 gms)

OR
 10.3 7.6 17.4 7.9 178
 250 gm sprouts + 250 ml
buttermilk + 50 gm boiled chana
which is approx half of a katori

Total 42.5- 24.7- 83.9- 9.6- 1078-

83.8 71.9 209.1 55 1306

I hope I have included everything but you

can ask me anything anytime