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SUNDAY
|
MONDAY
|
TUESDAY
|
WEDNESDAY
|
THURSDAY
|
FRIDAY
|
SATURDAY
|
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MEAL 1
Pre workout (6 am) |
Green tea with lemon.
(2 calories) |
Green tea with lemon.
(2 calories)
|
Green tea with lemon.
(2 calories)
|
Green tea with lemon.
(2 calories)
|
Green tea with lemon.
(2 calories)
|
Green tea with lemon.
(2 calories)
|
Green tea with lemon.
(2 calories)
|
||
MEAL 2
Breakfast (8am) |
1 bowl oats with skimmed milk+1 apple
OR
2 roti+1 cup
Boiled dal (450 calories appx) |
1 bowl oats with skimmed milk+1 apple
OR
2 roti+1 cup
Boiled dal (450 calories appx) |
1 bowl oats with skimmed milk+1 apple
OR
2 roti+1 cup
Boiled dal (450 calories appx) |
1 bowl oats with skimmed milk+1 apple
OR
2 roti+1 cup
Boiled dal (450 calories appx) |
1 bowl oats with skimmed milk+1 apple
OR
2 roti+1 cup
Boiled dal (450 calories appx) |
1 bowl oats with skimmed milk+1 apple
OR
2 roti+1 cup
Boiled dal (450 calories appx) |
1 bowl oats with skimmed milk+1 apple
OR
2 roti+1 cup
Boiled dal (450 calories appx) |
||
MEAL 3
Brunch
(11 am)
|
1 whole fruit OR
8 almonds
(80 calories) |
1 whole fruit OR
8 almonds
(80 calories) |
1 whole fruit OR
8 almonds
(80 calories) |
1 whole fruit OR
8 almonds
(80 calories) |
1 whole fruit OR
8 almonds
(80 calories) |
1 whole fruit OR
8 almonds
(80 calories) |
1 whole fruit OR
8 almonds
(80 calories) |
||
MEAL 4
Lunch (1pm) |
1 bowl dal,1 cup rice(80gms)/2 small roti, 1 bowl
sabzi(except potato), salad with skin, fish/chicken/1 egg with minimal oil
and spices.
(660 calories) |
1 bowl dal,1 cup rice(80gms)/2 small roti, 1 bowl sabzi(except
potato), salad with skin, fish/chicken/1 egg with minimal oil and spices.
(660 calories) |
1 bowl dal,1 cup rice(80gms)/2 small roti, 1 bowl
sabzi(except potato), salad with skin, fish/chicken/1 egg with minimal oil
and spices.
(660 calories) |
1 bowl dal,1 cup rice(80gms)/2 small roti, 1 bowl
sabzi(except potato), salad with skin, fish/chicken/1 egg with minimal oil
and spices.
(660 calories) |
1 bowl dal,1 cup rice(80gms)/2 small roti, 1 bowl
sabzi(except potato), salad with skin, fish/chicken/1 egg with minimal oil
and spices.
(660 calories) |
1 bowl dal,1 cup rice(80gms)/2 small roti, 1 bowl
sabzi(except potato), salad with skin, fish/chicken/1 egg with minimal oil
and spices.
(660 calories) |
1 bowl dal,1 cup rice(80gms)/2 small roti, 1 bowl
sabzi(except potato), salad with skin, fish/chicken/1 egg with minimal oil
and spices.
(660 calories) |
||
MEAL 5
Evening Snacks(4 pm) |
Green tea with lemon and 2-3 digestive/ cream
cracker biscuits.
(160 calories) |
Green tea with lemon and 2-3 digestive/ cream
cracker biscuits.
(160 calories) |
Green tea with lemon and 2-3 digestive/ cream
cracker biscuits.
(160 calories) |
Green tea with lemon and 2-3 digestive/ cream
cracker biscuits.
(160 calories) |
Green tea with lemon and 2-3 digestive/ cream
cracker biscuits.
(160 calories) |
Green tea with lemon and 2-3 digestive/ cream
cracker biscuits.
(160 calories) |
Green tea with lemon and 2-3 digestive/ cream
cracker biscuits.
(160 calories) |
||
MEAL 6
Dinner (8pm) |
2 roti, half bowl dal, half bowl sabzi
OR 1 bowl of boiled vegetables with black pepper. (300 calories) |
2 roti, half bowl dal, half bowl sabzi
OR 1 bowl of boiled vegetables with black pepper. (300 calories) |
2 roti, half bowl dal, half bowl sabzi
OR 1 bowl of boiled vegetables with black pepper. (300 calories) |
2 roti, half bowl dal, half bowl sabzi
OR 1 bowl of boiled vegetables with black pepper. (300 calories) |
2 roti, half bowl dal, half bowl sabzi
OR 1 bowl of boiled vegetables with black pepper. (300 calories) |
2 roti, half bowl dal, half bowl sabzi
OR 1 bowl of boiled vegetables with black pepper. (300 calories) |
2 roti, half bowl dal, half bowl sabzi
OR 1 bowl of boiled vegetables with black pepper. (300 calories) |
||
MEAL 7
Supper
(9:30 pm) |
1 cup warm skimmed milk.
(148 calories) |
1 cup warm skimmed milk.
(148 calories) |
1 cup warm skimmed milk.
(148 calories) |
1 cup warm skimmed milk.
(148 calories) |
1 cup warm skimmed milk.
(148 calories) |
1 cup warm skimmed milk.
(148 calories) |
1 cup warm skimmed milk.
(148 calories) |
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