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    Diet

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    jayminhacharya
    This document provides meal timing, food, and nutrient information for maintaining a healthy diet and fitness routine. It outlines options for breakfast, mid-morning snacks, lunch, pre-and post-workout meals, and dinner. Each meal includes the protein, fat, carb, fiber and calorie content. The goal is to balance macros with moderate protein and carb sources at each meal while minimizing fat and staying within a daily calorie range of 1,485-1,685 calories. The document is a reference for creating a sustainable diet and exercise plan.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Diet

    Uploaded by

    jayminhacharya
    14 views4 pages
    This document provides meal timing, food, and nutrient information for maintaining a healthy diet and fitness routine. It outlines options for breakfast, mid-morning snacks, lunch, pre-and post-workout meals, and dinner. Each meal includes the protein, fat, carb, fiber and calorie content. The goal is to balance macros with moderate protein and carb sources at each meal while minimizing fat and staying within a daily calorie range of 1,485-1,685 calories. The document is a reference for creating a sustainable diet and exercise plan.

    Original Description:

    Weight loss diet

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    This document provides meal timing, food, and nutrient information for maintaining a healthy diet and fitness routine. It outlines options for breakfast, mid-morning snacks, lunch, pre-and post-workout meals, and dinner. Each meal includes the protein, fat, carb, fiber and calorie content. The goal is to balance macros with moderate protein and carb sources at each meal while minimizing fat and staying within a daily calorie range of 1,485-1,685 calories. The document is a reference for creating a sustainable diet and exercise plan.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    14 views4 pages

    Diet

    Uploaded by

    jayminhacharya
    This document provides meal timing, food, and nutrient information for maintaining a healthy diet and fitness routine. It outlines options for breakfast, mid-morning snacks, lunch, pre-and post-workout meals, and dinner. Each meal includes the protein, fat, carb, fiber and calorie content. The goal is to balance macros with moderate protein and carb sources at each meal while minimizing fat and staying within a daily calorie range of 1,485-1,685 calories. The document is a reference for creating a sustainable diet and exercise plan.

    Copyright:

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

    Diet And Fitness Info

    Meals Timings Foods Protein Fats Carbs Fibers Calories


    After Waking Up  Lemon or apple cider vinegar with - - - - -
    water
    Breakfast  2 glass milk + 10 strawberries (approx. 16.5 20.7 27.4 1.4 357
    70 gms)

    OR

     2 egg omelette + 1 small apple 12.4 17 24.9 5.5 295


    (approx. 150 gms)

    OR

     150 gm boiled chana + 1 small apple


    (approx. 150 gms) 12 4.4 61.6 24.1 334

    OR

     1 glass milk (1 glass = 250 ml) + 1


    dosa (made of 75 gm batter) 11.6 16.2 32.6 1.5 322
    Mid Meal 1  1 tbsp peanut butter (1 tbsp = 15 gms) 6.5 9 18.3 2.2 173
    + 1 wheat bread + 1 tbsp Lemon or
    apple cider vinegar with water (1 tbsp
    = 15 ml)

    OR

     50 gm roasted chickpeas + 1 cup 8.4 3.1 29.5 5.4 180


    black tea/ green tea

    OR

     Handful of Peanuts (one whole fist =


    30 gms)
    7.9 11.9 8 3.3 171
    Note:
     You can also have 20 gms of any
    other dry fruit as a replacement for
    Peanuts

    OR
    4.2 3.4 23.7 3.4 142
     1 ragi ball (approx 150 gms) + 1 glass
    buttermilk (1 glass = 250 ml)

    Lunch  200 gm of any cooked sabzi cooked in 15.4 15.8 40.6 7.7 361
    minimum oil + 2 katori Curd (1 katori
    = 150 gms)+ some salad (cabbage,
    cucumber, tomatoes) + 1 roti

    OR
    12.2 4.6 66.3 13.1 351
     3 roti + 200 gm of any cooked sabzi
    cooked in minimum oil + some salad
    (cabbage, cucumber, tomatoes)
    Note:
     Roti should be without ghee and one
    roti should not weigh more than 35
    gms.

    OR

     1 katori upma (approx 130 gms) + 2 13.7 18.3 33.3 2.4 351
    katori curd (approx 300 gms)

    OR

     300 gm watermelon + 100 gm boiled 35 6.9 33.5 9.3 336


    soya chunks + 2 glass buttermilk (1
    glass = 250 ml)
    Note:
     You can have soya chunks only once
    a week
    Pre-Workout  One small banana/orange/apple + 0.7 0.1 13.2 0.8 57
    (30-minutes Black Coffee/Tea
    before workout)
    OR
     Empty Stomach(meaning without - - - - -
    eating anything)

    OR
    - - - - -
     5 gm creatine (only on days you
    workout legs, chest, and back)
    Post Workout  60 gms of Peanuts (one whole fist = 15.7 23.9 16 6.6 342
    (As soon as 30 gms)
    Possible after
    Workout) Note:
     You can also have 40 gms of any
    other dry fruit as a replacement for
    Peanuts

    OR
     4 whole boiled eggs 26.6 26.6 4 0 346
    OR

     3 boiled egg whites + 3 whole eggs +


    1 glass buttermilk (1 glass = 250 ml) 33.2 23.5 5.9 0 356

    OR

     250 gm Yoghurt + 100 gm boiled 13 9 33.8 12.6 326


    chana

    OR

     2 scoop whey 42 10 6 0 276

    OR
     1 scoop whey + 1 katori boiled chana
    (1 katori = 100 gms) 28.8 7.4 30.7 12.9 302
    Dinner  7 cubes of paneer (approx 70 gms) + 21.1 17.1 31.2 13.5 361
    1 katori salad (cabbage, cucumber,
    tomatoes) + 100 gm boiled chana
    which is approx one katori

    OR

     2 idli + 1 katori sambhar (1 katori = 13.7 10 46.3 4.6 329


    150 gms) + 150 gms curd

    OR

     300 gm sprouts + 500 ml buttermilk +


    21.4 8.9 49.6 18.1 341
    100 gm boiled chana which is approx
    one katori

    OR

     70 gms paneer tikka + 250 ml


    buttermilk + 2 katori masala oats
    (2 katori = approx 260 gms) 14.4 17.9 32.8 5.9 348
    Total 54.7- 28.9- 99.5- 10.6- 1485-
    138 95.5 254 73.3 1685

    I hope I have included everything but you can ask


    me anything anytime

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