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Time Food Item Quantity Carbs (GMS) Proteins (GMS) Fats (GMS)
Time Food Item Quantity Carbs (GMS) Proteins (GMS) Fats (GMS)
Post Workout
Whey Protein 2 Scoop 6 46 4
Egg whole 5 30 25
Oats 60 41 7.5 4.5
Peanut butter 32 9 6 16
Wheat Bread 4 slice 47 3.6
Lunch Spinach/Lettuce/Broccoli 300gms
Paneer 100 gm 5 18 23
Rice 60 47
Ghee/Butter/Coconut Oil 9 9
Dinner Rice 100 gm 80
Soya 75 15 46
Ghee/Butter/Coconut Oil 9 9
1 multivitamin(after lunch)
Green vegetables: basically anything green, broccoli,Spinach,Lettuce, green beans, asparagus etc
244
390 Chilli powder, Salt, Masala, Haldi, Ginger Garlic paste, Coriander and other spices are allowed
225 Have 1 tbsp of Isabgol/psyllium husk with water
204
268
298
215
81
244
81
2250
2200