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  • 2000 Cal (NV Without Whey) : Calories and Macros

    Uploaded by

    divyarajarajan
    15 views40 pages
    The document provides 13 sample 2000 calorie meal plans for non-vegetarians without whey or with whey. Each plan lists the approximate macros (protein, fats, carbs, fiber) and includes 5 meals with details of the food items and calories. The meals consist of foods like chicken, eggs, rice, lentils/legumes, fruits, milk and include whey protein or plain yogurt as supplements. Olive oil is used for cooking. The plans aim to hit protein and calorie targets while maintaining relatively low fat intake.

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    Original Title

    Pro2000CALORIESSAMPLEDIETS-210819-054217

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    The document provides 13 sample 2000 calorie meal plans for non-vegetarians without whey or with whey. Each plan lists the approximate macros (protein, fats, carbs, fiber) and includes 5 meals with details of the food items and calories. The meals consist of foods like chicken, eggs, rice, lentils/legumes, fruits, milk and include whey protein or plain yogurt as supplements. Olive oil is used for cooking. The plans aim to hit protein and calorie targets while maintaining relatively low fat intake.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    15 views40 pages

    2000 Cal (NV Without Whey) : Calories and Macros

    Uploaded by

    divyarajarajan
    The document provides 13 sample 2000 calorie meal plans for non-vegetarians without whey or with whey. Each plan lists the approximate macros (protein, fats, carbs, fiber) and includes 5 meals with details of the food items and calories. The meals consist of foods like chicken, eggs, rice, lentils/legumes, fruits, milk and include whey protein or plain yogurt as supplements. Olive oil is used for cooking. The plans aim to hit protein and calorie targets while maintaining relatively low fat intake.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 40

    1.

    2000 CAL ( NV WITHOUT WHEY )


    calories and macros :

    • Protein : 160g (approx.)


    • Fats : 50g (approx.)
    • Carbs : 210g (approx.)
    • Fiber : 15g (approx.)

    MEAL 1 :
    Oats : 60g (225 CAL )
    Egg whites : 3 ( 50 CAL )
    Skimmed milk : 300 ml (90 CAL )
    MEAL 2 :
    Boiled chicken breast ( add spices ) : 200g ( 330 CAL )
    Rice cooked : 300g ( 290 CAL )
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]
    Cucumber : 150g ( 25 CAL )
    MEAL 3 :
    Egg white : 3 egg whites (51 CAL )
    Whole egg : 1 ( 65 CAL )
    Apple : 150g ( 90 CAL )
    MEAL 4 :
    Boiled chicken breast ( add spices ) : 150g (250 CAL )
    Olive oil : 5 tsp ( 200 CAL ) [ cook with chicken breast ]
    Rice cooked : 300g (290 CAL )

    1
    2. 2000 CAL ( NV WITHOUT WHEY )
    calories and macros :

    • Protein : 170g (approx.)


    • Fats : 50g (approx.)
    • Carbs : 220g (approx.)
    • Fiber : 20g (approx.)

    MEAL 1 :
    Wheat bread : 4 slice ( 190 CAL )
    Peanut butter : 25g ( 145 CAL )
    Egg whites : 6 ( 150 CAL )
    MEAL 2 :
    Guava : 150g ( 105 CAL )
    Skimmed milk : 250ml (75 CAL )
    MEAL 3 :
    Boiled chicken breast ( add spices ) : 200g ( 330 CAL )
    Rice cooked : 300g ( 290 CAL )
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]
    Cucumber : 150g ( 25 CAL )
    MEAL 4 :
    Whole egg : 2 ( 65 CAL )
    MEAL 5 :
    Boiled chicken breast ( add spices ) : 150g (250 CAL )
    Rice cooked : 300g (290 CAL )
    Cucumber : 80g ( 15 CAL )
    Olive oil : 4g ( 35 CAL ) [ cook with chicken breast ]

    2
    3. 2000 CAL ( NV WITHOUT WHEY )
    calories and macros :

    • Protein : 175g (approx.)


    • Fats : 55g (approx.)
    • Carbs : 210g (approx.)
    • Fiber : 25g (approx.)

    MEAL 1 :
    Wheat bread : 4 slice ( 190 CAL )
    Peanut butter : 25g ( 145 CAL )
    Egg whites : 4 ( 70 CAL )
    MEAL 2 :
    Guava : 150g ( 105 CAL )
    Skimmed milk : 250ml (75 CAL )
    MEAL 3 :
    Boiled chicken breast ( add spices ) : 200g ( 330 CAL )
    Rice cooked : 300g ( 290 CAL )
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]
    Cucumber : 150g ( 25 CAL )
    MEAL 4 :
    Whole egg : 2 ( 65 CAL )
    MEAL 5 :
    Boiled chicken breast ( add spices ) : 150g (250 CAL )
    Chapatti : 100g ( 245 CAL )
    Plain gravy ( add spices ) : 100g ( 40 CAL )
    Cucumber : 100g ( 15 CAL )

    3
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]

    4. 2000 CAL ( NV WITHOUT WHEY )


    calories and macros :

    • Protein : 170g (approx.)


    • Fats : 50g (approx.)
    • Carbs : 220g (approx.)
    • Fiber : 25g (approx.)

    MEAL 1 :
    Plain gravy ( add spices ) : 120g ( 50 CAL )
    Dosa : 120g ( 230 CAL )
    Egg whites : 4 ( 105 CAL )
    MEAL 2 :
    Guava : 150g ( 105 CAL )
    Skimmed milk : 250ml ( 75 CAL )
    MEAL 3 :
    Boiled chicken breast ( add spices ) : 200g ( 330 CAL )
    Rice cooked : 300g ( 290 CAL )
    Olive oil : 5g ( 45 CAL )
    Cucumber : 150g ( 25 CAL )
    MEAL 4 :
    Whole egg : 2 ( 65 CAL )
    Banana : 60g ( 70 CAL )
    MEAL 5 :
    Boiled chicken breast ( add spices ) : 150g (250 CAL )

    4
    Plain gravy : 100g ( 40 CAL )
    Chapatti : 100g ( 245 CAL )
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]
    Cucumber : 100g ( 15 CAL )

    5. 2000 CAL ( NV WITHOUT WHEY )


    calories and macros :

    • Protein : 170g (approx.)


    • Fats : 45g (approx.)
    • Carbs : 230g (approx.)
    • Fiber : 25g (approx.)

    MEAL 1 :
    Coconut chutney : 70g ( 30 CAL )
    Idly : 150g ( 235 CAL )
    Egg whites : 4 ( 70 CAL )
    MEAL 2 :
    Guava : 150g ( 105 CAL )
    Skimmed milk : 250ml ( 75 CAL )
    MEAL 3 :
    Boiled chicken breast ( add spices ) : 200g ( 330 CAL )
    Rice cooked : 300g ( 290 CAL )
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]
    Cucumber : 150g ( 25 CAL )
    MEAL 4 :
    Whole egg : 2 ( 65 CAL )

    5
    Banana : 60g ( 70 CAL )
    MEAL 5 :
    Boiled chicken breast ( add spices ) : 150g (250 CAL )
    Plain gravy : 100g ( 40 CAL )
    Chapatti : 100g ( 245 CAL )
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]
    Cucumber : 100g ( 15 CAL )

    6. 2000 CAL ( NV WITHOUT WHEY )


    calories and macros :

    • Protein : 170g (approx.)


    • Fats : 45g (approx.)
    • Carbs : 230g (approx.)
    • Fiber : 30g (approx.)

    MEAL 1 :
    Oats : 60g ( 225 CAL )
    Egg whites : 4 ( 70 CAL )
    MEAL 2 :
    Guava : 150g ( 105 CAL )
    Skimmed milk : 250ml ( 75 CAL )
    MEAL 3 :
    Boiled chicken breast ( add spices ) : 200g ( 330 CAL )
    Rice cooked : 300g ( 290 CAL )
    Olive oil : 5g ( 45 CAL )
    Cucumber : 150g ( 25 CAL )

    6
    MEAL 4 :
    Whole egg : 2 ( 65 CAL )
    Banana : 100g ( 115 CAL )
    MEAL 5 :
    Boiled chicken breast ( add spices ) : 150g (250 CAL )
    Plain gravy : 100g ( 40 CAL )
    Chapatti : 100g ( 245 CAL )
    Olive oil : 5g ( 45 CAL )
    Cucumber : 100g ( 15 CAL )

    7. 2000 CAL ( NV WITHOUT WHEY )


    calories and macros :

    • Protein : 170g (approx.)


    • Fats : 45g (approx.)
    • Carbs : 225g (approx.)
    • Fiber : 25g (approx.)

    MEAL 1 :
    Upma : 150g ( 195 CAL )
    Egg whites : 4 ( 70 CAL )
    MEAL 2 :
    Guava : 120g ( 80 CAL )
    Skimmed milk : 250ml ( 75 CAL )
    MEAL 3 :
    Boiled chicken breast ( add spices ) : 200g ( 330 CAL )
    Rice cooked : 300g ( 290 CAL )

    7
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]
    Cucumber : 150g ( 25 CAL )
    MEAL 4 :
    Whole egg : 2 ( 65 CAL )
    Banana : 100g ( 115 CAL )
    MEAL 5 :
    Boiled chicken breast ( add spices ) : 150g (250 CAL )
    Plain gravy : 100g ( 40 CAL )
    Chapatti : 120g ( 295 CAL )
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]
    Cucumber : 100g ( 15 CAL )

    8. 2000 CAL ( NV WITH WHEY )


    calories and macros :

    • Protein : 180g (approx.)


    • Fats : 55g (approx.)
    • Carbs : 200g (approx.)
    • Fiber : 25g (approx.)

    MEAL 1 :
    Wheat bread : 4 slice ( 190 CAL )
    Peanut butter : 25g ( 145 CAL ) [ with wheat bread ]
    Egg whites : 4 ( 70 CAL )
    MEAL 2 :
    WHEY protein : 1 scoop ( 150 CAL )
    Skimmed milk : 300ml (90 CAL )

    8
    MEAL 3 :
    Boiled chicken breast ( add spices ) : 150g ( 250 CAL )
    Rice cooked : 250g ( 245 CAL )
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]
    Cucumber : 150g ( 25 CAL )
    MEAL 4 :
    Whole egg : 2 ( 65 CAL )
    Guava : 100g ( 70 CAL )
    MEAL 5 :
    Boiled chicken breast ( add spices ) : 150g (250 CAL )
    Chapatti : 100g ( 245 CAL )
    Plain gravy ( add spices ) : 100g ( 40 CAL )
    Cucumber : 100g ( 15 CAL )
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]

    9. 2000 CAL ( NV WITH WHEY )


    calories and macros :

    • Protein : 175g (approx.)


    • Fats : 55g (approx.)
    • Carbs : 205 (approx.)
    • Fiber : 25g (approx.)

    MEAL 1 :
    Plain gravy ( add spices ) : 120g ( 50 CAL )
    Dosa : 120g ( 230 CAL )
    Egg whites : 4 ( 70 CAL )

    9
    MEAL 2 :
    WHEY protein : 1 scoop ( 150 CAL )
    Skimmed milk : 300ml ( 90 CAL )
    MEAL 3 :
    Boiled chicken breast ( add spices ) : 150g ( 250 CAL )
    Rice cooked : 250g ( 245 CAL )
    Olive oil : 5g ( 45 CAL )
    Cucumber : 150g ( 25 CAL )
    MEAL 4 :
    Whole egg : 2 ( 65 CAL )
    Guava : 100g ( 70 CAL )

    MEAL 5 :
    Boiled chicken breast ( add spices ) : 100g (250 CAL )
    Plain gravy : 100g ( 40 CAL )
    Chapati : 120g ( 295 CAL )
    Cucumber : 100g ( 15 CAL )
    Olive oil : 5g ( 45 CAL )

    10. 2000 CAL ( NV WITH WHEY )


    calories and macros :

    • Protein : 170g (approx.)


    • Fats : 45g (approx.)
    • Carbs : 230g (approx.)
    • Fiber : 30g (approx.)

    10
    MEAL 1 :
    Oats : 60g ( 225 CAL )
    Egg whites : 4 ( 70 CAL )
    MEAL 2 :
    Banana : 60g ( 70 CAL )
    WHEY protein : 1 scoop ( 150 CAL )
    Skimmed milk : 300ml ( 90 CAL )
    MEAL 3 :
    Boiled chicken breast ( add spices ) : 150g ( 250 CAL )
    Rice cooked : 250g ( 245 CAL )
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]
    Cucumber : 150g ( 25 CAL )
    MEAL 4 :
    Whole egg : 2 ( 65 CAL )
    Guava : 100g ( 70 CAL )
    MEAL 5 :
    Boiled chicken breast ( add spices ) : 150g (250 CAL )
    Plain gravy : 100g ( 40 CAL )
    Chapatti : 120g ( 295 CAL )
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]
    Cucumber : 100g ( 15 CAL )

    11. 2000 CAL ( NV WITH WHEY )


    calories and macros :

    • Protein : 170g (approx.)


    11
    • Fats : 45g (approx.)
    • Carbs : 230g (approx.)
    • Fiber : 25g (approx.)

    MEAL 1 :
    Coconut chutney : 30g ( 60 CAL )
    Idly : 100g ( 160 CAL )
    Egg whites : 4 ( 70 CAL )
    MEAL 2 :
    Banana : 60g ( 70 CAL )
    WHEY protein : 1 scoop ( 150 CAL )
    Skimmed milk : 300ml ( 90 CAL )
    MEAL 3 :
    Boiled chicken breast ( add spices ) : 150g ( 250 CAL )
    Rice cooked : 250g ( 245 CAL )
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]
    Cucumber : 150g ( 25 CAL )
    MEAL 4 :
    Whole egg : 2 ( 65 CAL )
    Guava : 100g ( 70 CAL )
    MEAL 5 :
    Boiled chicken breast ( add spices ) : 150g (250 CAL )
    Plain gravy : 100g ( 40 CAL )
    Chapatti : 120g ( 295 CAL )
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]
    Cucumber : 100g ( 15 CAL )

    12
    12. 2000 CAL ( NV WITH WHEY )
    calories and macros :

    • Protein : 170g (approx.)


    • Fats : 45g (approx.)
    • Carbs : 225g (approx.)
    • Fiber : 15g (approx.)

    MEAL 1 :
    Coconut chutney : 30g ( 60 CAL )
    Idly : 100g ( 160 CAL )
    Egg whites : 4 ( 70 CAL )
    MEAL 2 :
    Banana : 100g ( 115 CAL )
    WHEY protein : 1 scoop ( 150 CAL )
    Skimmed milk : 300ml ( 90 CAL )
    MEAL 3 :
    Boiled chicken breast ( add spices ) : 150g ( 250 CAL )
    Rice cooked : 300g ( 290 CAL )
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]
    Cucumber : 150g ( 25 CAL )
    MEAL 4 :
    Whole egg : 2 ( 65 CAL )
    Guava : 100g ( 70 CAL )
    MEAL 5 :
    Boiled chicken breast ( add spices ) : 150g (250 CAL )
    Rice cooked : 250g ( 245 CAL )

    13
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]
    Cucumber : 100g ( 15 CAL )

    13. 2000 CAL ( NV WITH WHEY )


    calories and macros :

    • Protein : 170g (approx.)


    • Fats : 45g (approx.)
    • Carbs : 225g (approx.)
    • Fiber : 15g (approx.)

    MEAL 1 :
    Upma : 150g ( 195 CAL )
    Egg whites : 4 ( 70 CAL )
    MEAL 2 :
    Banana : 100g ( 115 CAL )
    WHEY protein : 1 scoop ( 150 CAL )
    Skimmed milk : 300ml ( 90 CAL )
    MEAL 3 :
    Boiled chicken breast ( add spices ) : 150g ( 250 CAL )
    Rice cooked : 300g ( 290 CAL )
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]
    Cucumber : 150g ( 25 CAL )
    MEAL 4 :
    Whole egg : 2 ( 65 CAL )
    Guava : 150g ( 100 CAL )
    MEAL 5 :

    14
    Boiled chicken breast ( add spices ) : 150g (250 CAL )
    Rice cooked : 250g ( 245 CAL )
    Olive oil : 5g ( 45 CAL ) [ cook with chicken breast ]
    Cucumber : 100g ( 15 CAL )

    14. 2000 CAL EGG DIET (WITHOUT WHEY )


    calories and macros :

    • Protein : 155g (approx.)


    • Fats : 30g (approx.)
    • Carbs : 215g (approx.)
    • Fiber : 45g (approx.)

    MEAL 1 :
    dosa : 100g (195 CAL )
    coconut chutney : 35g ( 70 CAL )
    Egg whites : 6 egg whites (105 CAL )
    MEAL 2 :
    Sandwich :
    • Pudhina chutney : 20g (10 CAL )
    • 100% whole wheat bread : 4 slice (190 CAL )
    • Tofu / diet panner : 100g (145 CAL )
    MEAL 3 :
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    Rice cooked : 200g ( 195 CAL )

    15
    MEAL 4 :
    Boiled chickpeas : 100g ( 165 CAL )
    Whole egg boiled : 2 (130 CAL )
    Guava : 150g ( 130 CAL )
    MEAL 5 :
    Egg whites : 8 (140 CAL )
    Plain gravy : 100g ( 40 CAL )
    Chapatti : 100g (245 CAL )
    Olive oil : 5g ( 45 CAL )

    15. 2000 CAL EGG DIET (WITH WHEY )


    calories and macros :

    • Protein : 140g (approx.)


    • Fats : 55g (approx.)
    • Carbs : 245g (approx.)
    • Fiber : 45g (approx.)

    MEAL 1 :
    dosa : 100g (195 CAL )
    coconut chutney : 35g ( 70 CAL )
    Egg whites : 6 egg whites (105 CAL )
    MEAL 2 :
    Sandwich :
    • Pudhina chutney : 20g (10 CAL )
    • 100% whole wheat bread : 4 slice (190 CAL )
    • Tofu / diet panner : 100g (145 CAL )
    MEAL 3 :

    16
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    Rice cooked : 200g ( 195 CAL )
    MEAL 4 :
    Boiled chickpeas : 100g ( 165 CAL )
    Whole egg boiled : 2 (130 CAL )
    Guava : 150g ( 130 CAL )
    MEAL 5 :
    Isolate WHEY protein : 1 scoop ( 120 CAL )
    Plain gravy : 100g ( 40 CAL )
    Chapatti : 100g (245 CAL )
    Olive oil : 5g ( 45 CAL )

    16. 2000 CAL EGG DIET (WITH WHEY )


    calories and macros :

    • Protein : 145g (approx.)


    • Fats : 45g (approx.)
    • Carbs : 265g (approx.)
    • Fiber : 50g (approx.)

    MEAL 1 :
    Oats : 60g (225 CAL )
    Egg whites : 6 egg whites (105 CAL )
    MEAL 2 :

    17
    Sandwich :
    • Pudhina chutney : 20g (10 CAL )
    • 100% whole wheat bread : 4 slice (190 CAL )
    • Tofu / diet panner : 100g (145 CAL )
    MEAL 3 :
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    Rice cooked : 250g ( 245 CAL )
    MEAL 4 :
    Boiled chickpeas : 100g ( 165 CAL )
    Whole egg boiled : 2 (130 CAL )
    Guava : 150g ( 130 CAL )
    MEAL 5 :
    Isolate WHEY protein : 1 scoop ( 120 CAL )
    Plain gravy : 100g ( 40 CAL )
    Chapatti : 100g (245 CAL )
    Olive oil : 5g ( 45 CAL )

    17. 2000 CAL EGG DIET (WITHOUT WHEY )


    calories and macros :

    • Protein : 150g (approx.)


    • Fats : 45g (approx.)
    • Carbs : 260g (approx.)
    • Fiber : 50g (approx.)

    18
    MEAL 1 :
    Oats : 45g (170 CAL )
    Egg whites : 6 egg whites (105 CAL )
    MEAL 2 :
    Sandwich :
    • Pudhina chutney : 20g (10 CAL )
    • 100% whole wheat bread : 4 slice (190 CAL )
    • Tofu / diet panner : 100g (145 CAL )
    MEAL 3 :
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    Rice cooked : 250g ( 245 CAL )
    MEAL 4 :
    Boiled chickpeas : 100g ( 165 CAL )
    Whole egg boiled : 2 (130 CAL )
    Guava : 150g ( 130 CAL )
    MEAL 5 :
    Egg whites : 8 ( 140 CAL )
    Plain gravy : 100g ( 40 CAL )
    Chapatti : 100g (245 CAL )
    Olive oil : 5g ( 45 CAL )

    18. 2000 CAL EGG DIET (WITHOUT WHEY )


    calories and macros :

    19
    • Protein : 145g (approx.)
    • Fats : 50g (approx.)
    • Carbs : 255g (approx.)
    • Fiber : 45g (approx.)

    MEAL 1 :
    Coconut chutney : 30g ( 60 CAL )
    Idly : 80g ( 125 CAL )
    Egg whites : 6 egg whites (105 CAL )
    MEAL 2 :
    Sandwich :
    • Pudhina chutney : 20g (10 CAL )
    • 100% whole wheat bread : 4 slice (190 CAL )
    • Tofu / diet panner : 100g (145 CAL )
    MEAL 3 :
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    Rice cooked : 250g ( 245 CAL )
    MEAL 4 :
    Boiled chickpeas : 110g ( 180 CAL )
    Whole egg : 2 (130 CAL )
    Guava : 150g ( 130 CAL )
    MEAL 5 :
    Egg whites : 8 ( 140 CAL )
    Plain gravy : 100g ( 40 CAL )
    Chapatti : 100g (245 CAL )

    20
    Olive oil : 5g ( 45 CAL )

    19. 2000 CAL EGG DIET (WITHOUT WHEY )


    calories and macros :

    • Protein : 145g (approx.)


    • Fats : 50g (approx.)
    • Carbs : 265g (approx.)
    • Fiber : 45g (approx.)

    MEAL 1 :
    Coconut chutney : 30g ( 60 CAL )
    Idly : 100g ( 155 CAL )
    Egg whites : 6 egg whites (105 CAL )
    MEAL 2 :
    Sandwich :
    • Pudhina chutney : 20g (10 CAL )
    • 100% whole wheat bread : 4 slice (190 CAL )
    • Tofu / diet panner : 100g (145 CAL )
    MEAL 3 :
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    Rice cooked : 250g ( 245 CAL )
    MEAL 4 :
    Boiled chickpeas : 110g ( 180 CAL )
    Whole egg : 2 (130 CAL )

    21
    Guava : 150g ( 130 CAL )
    MEAL 5 :
    Isolate WHEY protein : 1 scoop ( 120 CAL )
    Plain gravy : 100g ( 40 CAL )
    Chapatti : 100g (245 CAL )
    Olive oil : 5g ( 45 CAL )

    20. 2000 CAL EGG DIET (WITH WHEY )


    calories and macros :

    • Protein : 145g (approx.)


    • Fats : 50g (approx.)
    • Carbs : 260g (approx.)
    • Fiber : 45g (approx.)

    MEAL 1 :
    Upma : 150g ( 200 CAL )
    Egg whites : 6 egg whites (105 CAL )
    MEAL 2 :
    Sandwich :
    • Pudhina chutney : 20g (10 CAL )
    • 100% whole wheat bread : 4 slice (190 CAL )
    • Tofu / diet panner : 100g (145 CAL )
    MEAL 3 :
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )

    22
    Rice cooked : 250g ( 245 CAL )
    MEAL 4 :
    Boiled chickpeas : 110g ( 180 CAL )
    Whole egg : 2 (130 CAL )
    Guava : 150g ( 130 CAL )
    MEAL 5 :
    Isolate WHEY protein : 1 scoop ( 120 CAL )
    Plain gravy : 100g ( 40 CAL )
    Chapatti : 100g (245 CAL )
    Olive oil : 5g ( 45 CAL )

    21. 2000 CAL EGG DIET (WITH WHEY )


    calories and macros :

    • Protein : 145g (approx.)


    • Fats : 50g (approx.)
    • Carbs : 260g (approx.)
    • Fiber : 45g (approx.)

    MEAL 1 :
    Upma : 150g ( 200 CAL )
    Egg whites : 6 egg whites (105 CAL )
    MEAL 2 :
    Sandwich :
    • Pudhina chutney : 20g (10 CAL )
    • 100% whole wheat bread : 4 slice (190 CAL )
    • Tofu / diet panner : 100g (145 CAL )
    MEAL 3 :

    23
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    Rice cooked : 250g ( 245 CAL )
    MEAL 4 :
    Boiled chickpeas : 110g ( 180 CAL )
    Whole egg : 2 (130 CAL )
    Guava : 150g ( 130 CAL )
    MEAL 5 :
    Egg whites : 8 ( 140 CAL )
    Plain gravy : 100g ( 40 CAL )
    Chapatti : 100g (245 CAL )
    Olive oil : 5g ( 45 CAL )

    22. 2000 CAL EGG DIET (WITHOUT WHEY )


    CALories and macros :

    • Protein : 150g (approx.)


    • Fats : 55g (approx.)
    • Carbs : 240g (approx.)
    • Fiber : 45g (approx.)

    MEAL 1 :
    Cashew nut : 10g ( 60 CAL )
    Almond : 15g ( 95 CAL )
    Egg whites : 6 egg whites (105 CAL )

    24
    MEAL 2 :
    Sandwich :
    • Pudhina chutney : 20g (10 CAL )
    • 100% whole wheat bread : 4 slice (190 CAL )
    • Tofu / diet panner : 100g (145 CAL )
    MEAL 3 :
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    Rice cooked : 250g ( 245 CAL )
    MEAL 4 :
    Boiled chickpeas : 130g ( 215 CAL )
    Whole egg : 2 (130 CAL )
    Guava : 150g ( 130 CAL )
    MEAL 5 :
    Egg whites : 8 ( 140 CAL )
    Plain gravy : 100g ( 40 CAL )
    Chapatti : 100g (245 CAL )
    Olive oil : 5g ( 45 CAL )

    23. 2000 CAL EGG DIET (WITHOUT WHEY)


    calories and macros :

    • Protein : 150g (approx.)


    • Fats : 55g (approx.)
    • Carbs : 240g (approx.)
    • Fiber : 45g (approx.)

    25
    MEAL 1 :
    Cashew nut : 10g ( 60 CAL )
    Almond : 15g ( 95 CAL )
    Egg whites : 6 egg whites (105 CAL )
    MEAL 2 :
    Sandwich :
    • Pudhina chutney : 20g (10 CAL )
    • 100% whole wheat bread : 4 slice (190 CAL )
    • Tofu / diet panner : 100g (145 CAL )
    MEAL 3 :
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    Rice cooked : 250g ( 245 CAL )
    MEAL 4 :
    Boiled chickpeas : 150g ( 245 CAL )
    Whole egg : 2 (130 CAL )
    Guava : 150g ( 130 CAL )
    MEAL 5 :
    Isolate WHEY protein : 1 scoop ( 120 CAL )
    Plain gravy : 100g ( 40 CAL )
    Chapatti : 100g (245 CAL )
    Olive oil : 5g ( 45 CAL )

    24. 2000 CAL VEG DIET ( WITHOUT WHEY )


    26
    calories and macros :

    • Protein : 140g (approx.)


    • Fats : 45g (approx.)
    • Carbs : 205g (approx.)
    • Fiber : 40g (approx.)

    MEAL 1 :
    Kidney beans boiled : 200g (255 CAL )
    Oats : 45g ( 170 CAL )
    Skimmed milk : 400ml (120 CAL )
    MEAL 2 :
    Sandwich :
    • Wheat bread : 4 slice (190 CAL )
    • Pudhina chutney : 20g (10 CAL )
    • Tofu / diet panner : 100g (145 CAL )
    MEAL 3 :
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    MEAL 4 :
    Boiled chickpeas : 100g ( 165 CAL )
    Skimmed milk : 400ml (120 CAL )
    MEAL 5 :
    Plain gravy ( add spices ): 80g ( 30 CAL )
    Panner : 100g ( 265 CAL )
    Chapatti : 100g ( 245 CAL )

    27
    Cucumber : 80g ( 12 CAL )
    Olive oil : 4g ( 40 CAL )

    25. 2000 CAL VEG DIET ( WITHOUT WHEY )


    calories and macros :

    • Protein : 130g (approx.)


    • Fats : 55g (approx.)
    • Carbs : 255g (approx.)
    • Fiber : 50g (approx.)

    MEAL 1 :
    Kidney beans boiled : 200g (255 CAL )
    Idli : 60g ( 95 CAL )
    Coconut chutney : 30g ( 60 CAL )
    Skimmed milk : 400ml (120 CAL )
    MEAL 2 :
    Sandwich :
    • Wheat bread : 4 slice (190 CAL )
    • Pudhina chutney : 20g (10 CAL )
    • Tofu / diet panner : 100g (145 CAL )
    MEAL 3 :
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    MEAL 4 :

    28
    Boiled chickpeas : 100g ( 165 CAL )
    Skimmed milk : 400ml (120 CAL )
    MEAL 5 :
    Plain gravy ( add spices ): 80g ( 30 CAL )
    Panner : 100g ( 265 CAL )
    Chapatti : 100g ( 245 CAL )
    Cucumber : 80g ( 12 CAL )
    Olive oil : 4g ( 40 CAL )

    26. 2000 CAL VEG DIET ( WITHOUT WHEY )


    calories and macros :

    • Protein : 130g (approx.)


    • Fats : 55g (approx.)
    • Carbs : 260g (approx.)
    • Fiber : 50g (approx.)

    MEAL 1 :
    Kidney beans boiled : 200g (255 CAL )
    Plain gravy ( add spices ) : 80g ( 35 CAL )
    Dosa : 80g ( 155 CAL )
    Skimmed milk : 400ml (120 CAL )
    MEAL 2 :
    Sandwich :
    • Wheat bread : 4 slice (190 CAL )
    • Pudhina chutney : 20g (10 CAL )
    • Tofu / diet panner : 100g (145 CAL )

    29
    MEAL 3 :
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    MEAL 4 :
    Boiled chickpeas : 100g ( 165 CAL )
    Skimmed milk : 400ml (120 CAL )
    MEAL 5 :
    Plain gravy ( add spices ): 80g ( 30 CAL )
    Panner : 100g ( 265 CAL )
    Chapatti : 100g ( 245 CAL )
    Cucumber : 80g ( 12 CAL )
    Olive oil : 4g ( 40 CAL )

    27. 2000 CAL VEG DIET ( WITHOUT WHEY )


    calories and macros :

    • Protein : 130g (approx.)


    • Fats : 55g (approx.)
    • Carbs : 260g (approx.)
    • Fiber : 50g (approx.)

    MEAL 1 :
    Kidney beans boiled : 200g (255 CAL )
    Upma : 130g ( 170 CAL )
    Skimmed milk : 400ml (120 CAL )

    30
    MEAL 2 :
    Sandwich :
    • Wheat bread : 4 slice (190 CAL )
    • Pudhina chutney : 20g (10 CAL )
    • Tofu / diet panner : 100g (145 CAL )

    MEAL 3 :
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    MEAL 4 :
    Boiled chickpeas : 100g ( 165 CAL )
    Skimmed milk : 400ml (120 CAL )
    MEAL 5 :
    Plain gravy ( add spices ): 80g ( 30 CAL )
    Panner : 100g ( 265 CAL )
    Chapatti : 100g ( 245 CAL )
    Cucumber : 80g ( 12 CAL )
    Olive oil : 4g ( 40 CAL )

    28. 2000 CAL VEG DIET ( WITHOUT WHEY )


    calories and macros :

    • Protein : 130g (approx.)


    • Fats : 55g (approx.)

    31
    • Carbs : 260g (approx.)
    • Fiber : 50g (approx.)

    MEAL 1 :
    Cashew nut : 12g ( 70 CAL )
    Almond : 12g ( 85 CAL )
    Kidney beans boiled : 200g (255 CAL )
    Skimmed milk : 400ml (120 CAL )

    MEAL 2 :
    Sandwich :
    • Wheat bread : 4 slice (190 CAL )
    • Pudhina chutney : 20g (10 CAL )
    • Tofu / diet panner : 100g (145 CAL )

    MEAL 3 :
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    MEAL 4 :
    Boiled chickpeas : 100g ( 165 CAL )
    Skimmed milk : 400ml (120 CAL )
    MEAL 5 :
    Plain gravy ( add spices ): 80g ( 30 CAL )
    Panner : 100g ( 265 CAL )
    Chapatti : 100g ( 245 CAL )

    32
    Cucumber : 80g ( 12 CAL )
    Olive oil : 4g ( 40 CAL )

    29. 2000 CAL VEG DIET ( WITH WHEY )


    calories and macros :

    • Protein : 130g (approx.)


    • Fats : 55g (approx.)
    • Carbs : 260g (approx.)
    • Fiber : 50g (approx.)

    MEAL 1 :
    Cashew nut : 12g ( 70 CAL )
    Almond : 12g ( 85 CAL )
    Kidney beans boiled : 200g (255 CAL )
    Skimmed milk : 200ml (60 CAL )
    MEAL 2 :
    Sandwich :
    • Wheat bread : 4 slice (190 CAL )
    • Pudhina chutney : 20g (10 CAL )
    • Tofu / diet panner : 100g (145 CAL )
    MEAL 3 :
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    MEAL 4 :

    33
    Boiled chickpeas : 150g ( 245 CAL )
    Skimmed milk : 200ml (60 CAL )
    MEAL 5 :
    Plain gravy ( add spices ): 80g ( 30 CAL )
    WHEY protein : 1 scoop ( 150 CAL )
    Chapatti : 110g ( 265 CAL )
    Cucumber : 80g ( 12 CAL )
    Olive oil : 4g ( 40 CAL )

    30. 2000 CAL VEG DIET ( WITH WHEY )


    calories and macros :

    • Protein : 130g (approx.)


    • Fats : 55g (approx.)
    • Carbs : 265g (approx.)
    • Fiber : 50g (approx.)

    MEAL 1 :
    Kidney beans boiled : 200g (255 CAL )
    Plain gravy ( add spices ) : 80g ( 35 CAL )
    Dosa : 80g ( 155 CAL )
    Skimmed milk : 200ml (60 CAL )

    MEAL 2 :
    Sandwich :
    • Wheat bread : 4 slice (190 CAL )
    • Pudhina chutney : 20g (10 CAL )
    • Tofu / diet panner : 100g (145 CAL )
    34
    MEAL 3 :
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    MEAL 4 :
    Boiled chickpeas : 150g ( 245 CAL )
    Skimmed milk : 200ml (120 CAL )
    MEAL 5 :
    Plain gravy ( add spices ): 80g ( 30 CAL )
    WHEY protein : 1 scoop ( 150 CAL )
    Chapatti : 110g ( 265 CAL )
    Cucumber : 80g ( 12 CAL )
    Olive oil : 4g ( 40 CAL )

    31. 2000 CAL VEG DIET ( WITH WHEY )


    Calories and macros :

    • Protein : 130g (approx.)


    • Fats : 50g (approx.)
    • Carbs : 265g (approx.)
    • Fiber : 50g (approx.)

    MEAL 1 :
    Kidney beans boiled : 200g (255 CAL )
    Coconut chutney : 30g ( 60 CAL )

    35
    Idli : 80g ( 125 CAL )
    Skimmed milk : 200ml (60 CAL )
    MEAL 2 :
    Sandwich :
    • Wheat bread : 4 slice (190 CAL )
    • Pudhina chutney : 20g (10 CAL )
    • Tofu / diet panner : 100g (145 CAL )
    MEAL 3 :
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    MEAL 4 :
    Boiled chickpeas : 150g ( 245 CAL )
    Skimmed milk : 200ml (60 CAL )
    MEAL 5 :
    Plain gravy ( add spices ): 80g ( 30 CAL )
    WHEY protein : 1 scoop ( 150 CAL )
    Chapatti : 110g ( 265 CAL )
    Cucumber : 80g ( 12 CAL )
    Olive oil : 4g ( 40 CAL )

    32. 2000 CAL VEG DIET ( WITH WHEY )


    calories and macros :

    • Protein : 135g (approx.)


    • Fats : 50g (approx.)
    36
    • Carbs : 265g (approx.)
    • Fiber : 55g (approx.)

    MEAL 1 :
    Kidney beans boiled : 200g (255 CAL )
    Oats : 50g ( 190 CAL )
    Skimmed milk : 200ml (60 CAL )
    MEAL 2 :
    Sandwich :
    • Wheat bread : 4 slice (190 CAL )
    • Pudhina chutney : 20g (10 CAL )
    • Tofu / diet panner : 100g (145 CAL )
    MEAL 3 :
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    MEAL 4 :
    Boiled chickpeas : 150g ( 245 CAL )
    Skimmed milk : 200ml (60 CAL )
    MEAL 5 :
    Plain gravy ( add spices ): 80g ( 30 CAL )
    WHEY protein : 1 scoop ( 150 CAL )
    Chapatti : 110g ( 265 CAL )
    Cucumber : 80g ( 12 CAL )
    Olive oil : 4g ( 40 CAL )

    37
    33. 2000 CAL VEG DIET ( WITH WHEY )
    calories and macros :

    • Protein : 135g (approx.)


    • Fats : 50g (approx.)
    • Carbs : 265g (approx.)
    • Fiber : 55g (approx.)

    MEAL 1 :
    Kidney beans boiled : 200g (255 CAL )
    Upma : 140g ( 185 CAL )
    Skimmed milk : 200ml (60 CAL )
    MEAL 2 :
    Sandwich :
    • Wheat bread : 4 slice (190 CAL )
    • Pudhina chutney : 20g (10 CAL )
    • Tofu / diet panner : 100g (145 CAL )
    MEAL 3 :
    Soya chunks bhurji :
    • Soya chunks : 50g (175 CAL )
    • Tomato : 50g (10 CAL )
    • Onion : 50g (20 CAL )
    • Olive oil : 5g (45 CAL )
    MEAL 4 :
    Boiled chickpeas : 150g ( 245 CAL )
    Skimmed milk : 200ml (60 CAL )
    Plain gravy ( add spices ): 80g ( 30 CAL )
    WHEY protein : 1 scoop ( 150 CAL )

    38
    Chapatti : 110g ( 265 CAL )
    Cucumber : 80g ( 12 CAL )
    Olive oil : 4g ( 40 CAL )

    39
    40

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