Meal 1 :- Breakfast
⏺️ Whey Protein Shake – 1 scoop
⏺️ Fruit – Banana / Apple – 1
Meal 2 :- Lunch
⏺️ Paneer sabji with rice – 60 gms of uncooked paneer in recipes like matar paneer, palak paneer and so forth. Alongside 120 gms of cooked rice.
⏺️ Cooked Greens – 100 gm measured uncooked
⏺️ Greek Yoghurt – 50 gms
⏺️ Dried Fruit – Raisins or Kaju – 8 gms
Meal 3 :- Snacking
⏺️ Protein Lassi – Use mixer blender to mix 100gm curd and 1 scoop whey protein.
Meal 4 :- Night Meal
⏺️ Fruits – Papaya or Watermelon – 100 gms
⏺️ Nuts – Almonds or Walnut – 15 gms
⏺️ Greek Yoghurt – 100 gms
⏺️ Dietary supplements – Vit D / Omega 3
Meal 5 :- Dinner
⏺️ Chapati – 2
⏺️ Tofu / Paneer Sabji – Cook dinner 60 gms of uncooked Tofu or Paneer
⏺️ Dal – 75 gms cooked dal
⏺️ Cooked Greens – 150 gm measured uncooked
✅ Tweak the parts (of carbs & fat) based on your calorie finances.
✅ In case you are lactose illiberal, whey isolate or plant protein powders might assist.
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easy.health.tales
easy health tales
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