Ekansh Taneja Fitness

TRANSFORMATIONS
Name- Sirish Plan Duration- 14 Days

Please read the entire context before getting started with your plan.

IMPORTANT NOTES
• If you just promise to follow everything that I tell you, and even if you fail to, but promise to share the
failure with me, I promise you, I will give my all and I will transform you, and make you achieve the
results you are dreaming of right now!!
WE ARE A FAMILY
• All your doubts will be cleared from 11am to 6pm
• Plan Updation queries to be asked before 6pm so that I can deliver your plan before midnight.
• Urgent issues can be catered even after 6pm.

CHECK INS
• Checkins, Diet and Workout Analytics to be sent every 7 days in the format that will be sent to you after
this message.
• Plan updation will happen after 14 days.
• You may have replacements and additions if its too hard for you to follow your diet or workout

Things you need to take care of –

• STAY HYDRATED- Drink 5-6ltrs of water daily
• You need to MEASURE YOUR FOOD and have it as per the
given quantities in your plan.
• MEAL TIMING DOES NOT MATTER – you can have any meal
at any time. You can combine or replace two meals.

Calorie-Friendly Hacks
• MUNCHING – If you feel hungry even after completing your diet,
you can binge onto home made salad.
• .DRINKS –
✓ Sugar free Virgin Mojito- Water/ Zero calories soda + stevia+ lime
juice + mint leaves.
✓ Diet Soda (flavored but zero calorie)
✓ Diet Coke

Calorie Library
• 100gms brown bread- 260cals
• 100gms aata (raw)= 200gm atta (cooked) - 375cals
•
•
100gms Rice (raw)= 300gm rice (cooked) – 365cals
100gms Lentil (any) , Rajma, chhole – 360cals Ekansh Taneja
• 100gm soy (raw)- 345cals
• 100gm Paneer (raw)- 265cals • Fitness Consultant
• 100gms curd- home made- 62cals, Outside - 75cals • Certified Functional and Strength
• 100ml milk- full cream - 87cals , Toned milk - 55cals , Trainer- FSSA
Slim milk - 34cals
• 100gms cheddar cheese- 310cals
• Government Accredited Level 4
• 100gms onions/ capsicum/ tomato - negligible Personal Trainer
• 100gms Potato - 80cals • Sports Nutrition Specialist - ISSA
• 100gms oats- 400cals • CPT Level 2 - ISSA
• 100gms Peanut butter- 620cals • Pre Script Level 1 Certified Coach
• 100gm chicken – 180cals • Strength System Level 2 Certified
• 100gm dry fruit – 600cals Coach
• 100gm biscuit/rusk – 550cals
• 100gm Namkeen snacks – 650cals
• Body Building Coach-J3 University
 Home-Friendly Plan
Total Calories:-
1400

Meal 1-
A.a) 40g Raw Oats + 150g Milk + 1 Scoop Whey + 80g Banana
(PROTEIN OATS)
OR
b) 2 Whole Eggs + 40g Brown Bread + 1 Scoop Whey + 5g Ghee
(BREAD OMELETTE)
OR
c) 30g Paneer + 40g Brown Bread + 1 Scoop Whey + 10g Mixed Nuts
+ 5g Ghee (SANDWICH)
Calories Protein Carbohydrates Fats
425 35g 53g 9.5g
Calories Protein Carbohydrates Fats
415 40g 24g 17.5g
Calories Protein Carbohydrates Fats
411 35g 26g 18.5g

Meal 2-
A.a) 40g Raw Lentils + 40g Raw Atta / Rice + 5g Ghee (DAL ROTI / RICE)
OR
b) 50g Paneer + 40g Raw Atta / Rice + 5g Ghee (PANEER ROTI)
OR
c) 40g Raw Rajma + 40g Raw Atta / Rice + 5g Ghee (RAJMA ROTI / RICE)

Calories Protein Carbohydrates Fats

335 15.5g 53g 6.5g
Calories Protein Carbohydrates Fats
327 14.5g 30g 16g
Calories Protein Carbohydrates Fats
327 15g 53g 6.5g
Meal 3-
A.a) 1 Scoop Whey + 70g Banana / 100g Apple / 100g Mango / 150g Papaya
OR
b) 1 Scoop Whey + 10g Mixed Nuts
OR
c) 1 Scoop Whey + 10g Chocolate

Calories Protein Carbohydrates Fats

182 25g 19g 2g
Calories Protein Carbohydrates Fats
181 26g 4.5g 7g
Calories Protein Carbohydrates Fats
175 24.5g 8.5g 5g

Meal 4-
A.a) 70g Raw Besan + 100g Epigamia Greek Yoghurt / 120g Curd + 5g Ghee
(BESAN CHILLA)
OR
b) 30g Raw Lentils + 40g Raw Atta / Rice + 100g Epigamia Greek Yoghurt / 120g Curd
+ 5g Ghee (DAL ROTI / RICE)
OR
c) 2 Whole Eggs / 60g Paneer + 50g Raw Atta / Rice + 5g Ghee
(EGG / PANEER & ROTI)

Calories Protein Carbohydrates Fats

389 23.5g 47g 12g
Calories Protein Carbohydrates Fats
376 21g 53g 8.5g
Calories Protein Carbohydrates Fats
376 18.5g 38g 16.5g
Meal 5-
A.a) 50g Ice Cream / 20g Chocolate
OR
b) 20g Mixed Nuts
OR
c) 100g Epigamia Greek Yoghurt Flavoured / 200g Curd

Calories Protein Carbohydrates Fats

108 2g 12g 6g
Calories Protein Carbohydrates Fats
121 4g 4g 11g
Calories Protein Carbohydrates Fats
104 7g 14g 2g