|
For beginners |
calories |
Protein[g] |
Early morning |
Soaked almonds[40g]+1 glass milk |
172+86 |
6.2+8g |
breakfast |
Paneer paratha/Aaloo Ka Paratha – 3 medium +Curd – 200 gms+Sprout salad- 150 gms Brown rice |
486+98+210 |
9+11+9 |
Mid morning |
1 Grape fruit or Water melon /Pineapple / Cantaloupe – 1 big bowl + 2 cheese slice |
345+130 |
NA |
lunch |
Brown rice pulav – 1.5 bowl +Mixed bean salad (red beans , chickpeas , soya beans ) – 1 big Cup |
345+130 |
7.5+9 |
evening snacks |
Paneer + Spinach roll / Sandwich ( 1 roti / 2 slice bread) +Fresh juice (Spinach, Celery, Green apple, Carrot, Beet, Ginger,Mint leaves ,Orange or Lime ) |
220+44 |
12 + 1 |
Dinner |
2chapaties [200cal] +1 bowl veg[150cal] +1 bowl salad[40cal] |
200 + 150 + 40 |
9 |
Post dinner |
Soaked almonds ( 40 gms ) +Skimmed milk (1 glass) |
172+86 |
6.2+8g |