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    3300 Calories Diet Plan by Guru Mann

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    mniraj993

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    3300 Calories Diet Plan by Guru Mann

    Uploaded by

    mniraj993
    39 views4 pages

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    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    39 views4 pages

    3300 Calories Diet Plan by Guru Mann

    Uploaded by

    mniraj993

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    3300 CALORIES

    NUTRITION PLAN

    DESIGNED & CREATED BY GURU MANN


    APRIL 2023

    Guru Mann Fitness Inc.


    MACRO BREAKDOWN

    CALORIES PROTEIN CARBS FATS

    3300 150G 450G 100G

    NUTRITION PLAN

    MEAL 1 AT 9AM
    3300 CALORIES BY FOOD PRO CARB FAT
    GURU MANN

    1 1.5 CUPS OATS 15 81 9

    2 2 WHOLE EGGS 12 2 10

    CALORIES - 611 27G 83G 19G

    OPTIONAL - ADD A PIECE OF FRUIT ON OATS: BANANA OR APPLE


    - EAT 2-3 EGG WHITES TO INCREASE PROTEIN ACCODING TO YOUR GOAL
    - 1 MULTIVITAMINS

    NOTE: ADJUST CALORIES ACCORDING TO YOUR HEIGHT, WEIGHT & AGE.

    MEAL 2 AT 11:30AM
    3300 CALORIES BY FOOD PRO CARB FAT
    GURU MANN

    1 4 BREAD SLICES 8 60 4

    2 2SP PEANUT PUTTER 7 7 14

    3 250ML LOW FAT MILK 10 12 4

    CALORIES - 614 25G 79G 22G

    NOTE: ADJUST CALORIES ACCORDING TO YOUR HEIGHT, WEIGHT & AGE.

    Guru Mann Fitness Inc.


    MEAL 3 AT 2PM
    3300 CALORIES BY FOOD PRO CARB FAT
    GURU MANN

    1 3 ROTI 6 66 3

    2 80G PANEER 18 0 15

    3 VEGETABLES - PEAS, BELL PEPPER 2 5 0

    4 1/2 SP COCONUT OIL 0 0 5

    5 1/2 PIECE OF ANY FRUIT 0 15 0

    CALORIES - 655 26G 86G 23G

    OPTIONAL - USE BREAD OR RICE INSTEAD OF ROTI


    - ADD 1CUP YOGURT

    NOTE: ADJUST CALORIES ACCORDING TO YOUR HEIGHT, WEIGHT & AGE.

    MEAL 4 AT 4:30PM
    3300 CALORIES BY FOOD PRO CARB FAT
    GURU MANN

    1 4 RICE CAKE 4 60 0

    2 4 EGG WHITE 16 0 0

    3 2SP PEANUT BUTTER 7 7 14

    4 I MEDIUM BANANA 0 20 0

    CALORIES - 582 27G 87G 14G

    OPTIONAL - USE BREAD SLICES INSTEAD OF RICE CAKE


    - EAT 2-3 EGG WHITES TO INCREASE PROTEIN ACCODING TO YOUR GOAL

    NOTE: ADJUST CALORIES ACCORDING TO YOUR HEIGHT, WEIGHT & AGE.

    Guru Mann Fitness Inc.


    POST WORKOUT AT 7:30PM
    3300 CALORIES BY FOOD PRO CARB FAT
    GURU MANN

    1 300ML GATORADE 0 35 0

    2 1SP WHEY PROTEIN 25 0 0

    3 5G CREATINE (OPTIONAL) 0 0 0

    CALORIES - 240 25G 35G 0

    OPTIONAL - ADD 5 GLUTAMINE (OPTIONAL)


    - HAVE 1-2 SCCOP OF WHEY ACCORDING TO YOU FITNESS LEVEL
    - EAT 6-7 DATES (KHAJOOR) INSTEAD OF GATORADE
    - HAVE 6 BOILED EGG WHITES IF YOU DONT WANT TO HAVE A WHEY
    PROTEIN

    NOTE: ADJUST CALORIES ACCORDING TO YOUR HEIGHT, WEIGHT & AGE.

    MEAL 5 AT 9PM
    3300 CALORIES BY FOOD PRO CARB FAT
    GURU MANN

    1 1 CUP RICE 4 44 2

    2 1/2 CUP BEANS 10 28 3

    3 1SP FLAX OR CHIA SEEDS 3 3 5

    4 VEGETABLES 2 5 0

    5 COCONUT OIL (1SP OR LESS) 0 0 12

    CALORIES - 594 19G 80G 22G

    OPTIONAL - ADD 100G CHICKEN IF YOU ARE NON VEG


    - CHICKEN & RICE OR EGGS & RICE OR DAL & RICE CAN BE EATEN AS WELL
    - 1SP COCONUT OIL CAN BE USED DURING THE COOKING
    - AVOID ADDING ANY BUTTER, GHEE, ETC IF YOU HAVE ALREADY COOKED
    FOOD IN OIL.
    - TOFU (SOY PANEER) WITH 2 ROTI CAN BE EATEN AS WELL

    NOTE: ADJUST CALORIES ACCORDING TO YOUR HEIGHT, WEIGHT & AGE.

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