Total Calories:-
1400
Meal 1-
A.a) 70g Raw Besan + Veggies + 10g Mix Nuts + 10g Ghee / Oil (BESAN CHILLA)
OR
b) 300g Milk + 1 Scoop Whey + 100g Banana (BANANA SHAKE)
OR
c) 3 Whole Eggs + 30g Cheese Mozzarella + Veggies + 10g Mixed Nuts + 5g Ghee
(CHEESE OMELETTE)
OR
d) 50g Raw Gluten Free Pasta + 80g Chicken Breast + 20g Cheese Mozzarella
+ Veggies + 5g Ghee / Oil (CHICKEN CHEESE PASTA)
OR
e) 70g Chicken Breast + 80g Gluten Free Bread + Veggies + 15g Cheese Mozzarella
+ 5g Ghee / Oil (SANDWICH)
Calories Protein Carbohydrates Fats
420 17.5g 43g 20g
Calories Protein Carbohydrates Fats
395 35g 39g 12g
Calories Protein Carbohydrates Fats
411 27g 5g 32g
Calories Protein Carbohydrates Fats
413 33.5g 39g 14g
Calories Protein Carbohydrates Fats
417 31g 32g 18g
Meal 2-
A.a) 45g Raw (Lentils / Rajma / Chole) + 40g Raw (Oat Flour / Corn Flour / Rice)
+ 100g Epigamia Greek Yoghurt / 120g Curd / 100g Tofu + 5g Ghee / Oil
(DAL ROTI / RAJMA RICE)
OR
b) 120g Any Home Cooked Sabzi / 60g Paneer + 40g Raw (Oat Flour / Rice)
/ Cooked (80g Roti / 120g Rice) + 1 Scoop Whey (SABZI ROTI)
OR
OR
c) 2 Whole Eggs + 40g Raw Rice + Veggies + 5g Ghee + 100g Epigamia Greek
Yoghurt / 120g Curd (EGG FRIED RICE)
OR
d) 100g Chicken Breast + 50g Raw Rice + 5g Ghee (CHICKEN RICE)
OR
e) 50g Raw Gluten Free Pasta + 70g Chicken Breast + 20g Cheese Mozzarella
+ Veggies + 5g Ghee (CHICKEN CHEESE PASTA)
Calories Protein Carbohydrates Fats
430 25g 62g 9g
Calories Protein Carbohydrates Fats
426 32g 52g 3g
Calories Protein Carbohydrates Fats
410 22g 43g 18g
Calories Protein Carbohydrates Fats
392 33g 44g 9g
Calories Protein Carbohydrates Fats
405 33g 38g 13g
Meal 3-
A.a) 80g Banana / 100g Apple/ 100g Mango / 150g Melons / 120g Papaya
(FRUITS)
OR
b) 10g Mixed Nuts
OR
c) 20g Makhaane
OR
d) 50g Corns
OR
e) 100g Milk + Stevia (TEA / COFFEE)
Calories Protein Carbohydrates Fats
62 1g 16g 0.5g
Calories Protein Carbohydrates Fats
61 2g 2g 5g
Calories Protein Carbohydrates Fats
69 2g 16g 0g
Calories Protein Carbohydrates Fats
55 1.5g 10g 1.5g
Calories Protein Carbohydrates Fats
62 3.3g 4.6g 3.3g
Meal 4-
A.a) 40g Raw (Lentils / Rajma / Chole) + 40g Raw (Oat Flour / Corn Flour / Rice)
+ 100g Epigamia Greek Yoghurt / 120g Curd / 100g Tofu + 5g Ghee
(DAL ROTI / RICE)
OR
b) 25g Peanut Butter + 60g Gluten Free Bread / 40g Rice Cakes + 1 Scoop Whey
(BREAD BUTTER)
OR
c) 3 Whole Eggs + 100g Potato + Veggies + 10g Mixed Nuts + 5g Ghee / Oil
(OMELETTE WITH MASHED POTATOES)
OR
d) 100g Chicken Breast + 60g Raw Rice + 5g Ghee / Oil (CHICKEN RICE)
OR
e) 70g Chicken Breast + Veggies + 1 Whole Eggs + 50g Raw Rice + 5g Ghee
(CHICKEN EGG FRIED RICE)
Calories Protein Carbohydrates Fats
411 24g 59g 8.5g
Calories Protein Carbohydrates Fats
426 35g 40g 16g
Calories Protein Carbohydrates Fats
398 22g 21g 25g
Calories Protein Carbohydrates Fats
437 33.5g 53g 10g
Calories Protein Carbohydrates Fats
414 30g 45g 13g
Meal 5-
A.a) 50g Ice Cream / 20g Any Chocolate
OR
b) 100g Epigamia Greek Yoghurt Flavoured / 200g Curd
OR
c) 200g Milk + Stevia (TURMERIC MILK)
OR
d) 20g Mixed Nuts
OR
e) 1 Scoop Whey
Calories Protein Carbohydrates Fats
108 2g 12g 6g
Calories Protein Carbohydrates Fats
104 7g 14g 2g
Calories Protein Carbohydrates Fats
124 6.6g 9.2g 6.6g
Calories Protein Carbohydrates Fats
121 4g 4g 11g
Calories Protein Carbohydrates Fats
120 24g 2.5g 1.8g
