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    39 Yr Female 92 KG

    Uploaded by

    prac2010

    Copyright:

    © All Rights Reserved
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    39 Yr Female 92 KG

    Uploaded by

    prac2010
    9 views3 pages

    Original Title

    2208166 39 Yr Female 92 Kg

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    Copyright:

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    9 views3 pages

    39 Yr Female 92 KG

    Uploaded by

    prac2010

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Diet And Fitness Info

    Meals Timings Foods Protein Fats Carbs Fibers Calories


    After Waking  Lemon or apple cider vinegar - - - - -
    Up with water
    Breakfast  100 gms boiled Rajma Chaat + 16.5 20.7 27.4 1.4 357
    10 strawberries (approx. 70
    gms)/ any other fruit in same
    quantity

    OR
    12 4.4 61.6 24.1 334
     150 gm boiled chana + 1 small
    apple (approx. 150 gms)

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

    OR

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


    cup 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 15.4 15.8 40.6 7.7 361
    cooked in 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
    13.7 18.3 33.3 2.4 351
     1 katori upma (approx 130 gms)
    + 2 katori curd (approx 300
    gms)

    OR
    35 6.9 33.5 9.3 336

     300 gm watermelon + 100 gm


    boiled soya chunks + 2 glass
    buttermilk (1 glass = 250 ml)
    Evening Snack  Handful of Peanuts (one whole 7.9 11.9 8 3.3 171
    fist = 30 gms)

    Note:
     You can also have 20 gms of
    any other dry fruit as a
    replacement for Peanuts

    OR

     250 gm Yoghurt 8.5 9.5 11.6 0 165


    Dinner  3 cubes of paneer (approx 30 9.6 4.3 21.2 8.3 155
    gms) + 1 katori salad (cabbage,
    cucumber, tomatoes) + 50 gm
    boiled chana which is approx
    half of a katori

    OR

    6.6 3.1 26.7 3.6 161


     1 idli + 1 katori sambhar (1 katori
    = 150 gms)

    OR
    10.3 7.6 17.4 7.9 178
     250 gm sprouts + 250 ml
    buttermilk + 50 gm boiled chana
    which is approx half of a katori

    Total 42.5- 24.7- 83.9- 9.6- 1078-


    83.8 71.9 209.1 55 1306

    I hope I have included everything but you


    can ask me anything anytime

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