1.

2250 CAL ( NV WITHOUT WHEY )

Calories and macros :

• Protein : 170g (approx.)

• Fats : 55g (approx.)
• Carbs : 230g (approx.)
• Fiber : 15g (approx.)

MEAL 1 :
Wheat bread : 4 slice ( 190 cal ) [ with Peanut butter ]
Peanut butter : 25g ( 145 cal )
Egg whites : 4 ( 70 cal )
MEAL 2 :
Banana : 100g ( 115 cal )
Skimmed milk : 250ml (75 cal )
Almond : 10g ( 65 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 ]
Boiled potato : 100g ( 90 cal )
MEAL 4 :
Whole egg : 2 ( 65 cal )
Boiled chickpeas : 100g ( 165 cal )
MEAL 5 :
Boiled chicken breast ( add spices ) : 150g (250 cal )
Rice cooked : 250g ( 245 cal )
Carrot : 50g ( 25 cal )
Olive oil : 4g ( 40 cal ) [cook with chicken breast ]

2. 2250 CAL ( NV WITHOUT WHEY )

Calories and macros :

• Protein : 170g (approx.)

• Fats : 55g (approx.)
• Carbs : 230g (approx.)
• Fiber : 15g (approx.)

MEAL 1 :
Wheat bread : 4 slice ( 190 cal ) [ with Peanut butter ]
Peanut butter : 20g ( 115 cal )
Egg whites : 4 ( 70 cal )
MEAL 2 :
Banana : 100g ( 115 cal )
Skimmed milk : 250ml (75 cal )
Almond : 10g ( 65 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 )
Boiled chickpeas : 100g ( 165 cal )
MEAL 5 :
Boiled chicken breast ( add spices ) : 150g (250 cal )
Plain gravy : 100g ( 40 cal )
Chapatti : 120g ( 290 cal )
Carrot : 50g ( 25 cal )
Olive oil : 4g ( 40 cal ) [ cook with chicken breast ]

3. 2250 CAL ( NV WITHOUT WHEY )

Calories and macros :

• Protein : 170g (approx.)

• Fats : 55g (approx.)
• Carbs : 230g (approx.)
• Fiber : 15g (approx.)

MEAL 1 :
Coconut chutney : 40g ( 80 cal )
Idli : 150g ( 235 cal )
Egg whites : 4 ( 70 cal )
MEAL 2 :
Banana : 100g ( 115 cal )
Skimmed milk : 250ml (75 cal )
Almond : 10g ( 65 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 )
Boiled chickpeas : 100g ( 165 cal )
MEAL 5 :
Boiled chicken breast ( add spices ) : 150g (250 cal )
Plain gravy : 100g ( 40 cal )
Chapatti : 120g ( 290 cal )
Carrot : 50g ( 25 cal )
Olive oil : 4g ( 40 cal ) [ cook with chicken breast ]

4. 2250 CAL ( NV WITHOUT WHEY )

Calories and macros :

• Protein : 170g (approx.)

• Fats : 50g (approx.)
• Carbs : 235g (approx.)
• Fiber : 30g (approx.)

MEAL 1 :
Oats : 55g ( 205 cal )
Egg whites : 4 ( 70 cal )
MEAL 2 :
Banana : 100g ( 115 cal )
Skimmed milk : 250ml (75 cal )
Almond : 10g ( 65 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 )
Boiled chickpeas : 100g ( 165 cal )
Guava : 100g ( 70 cal )
MEAL 5 :
Boiled chicken breast ( add spices ) : 150g (250 cal )
Plain gravy : 100g ( 40 cal )
Chapatti : 130g ( 315 cal )
Carrot : 50g ( 25 cal )
Olive oil : 4g ( 40 cal ) [ cook with chicken breast ]

5. 2250 CAL ( NV WITHOUT WHEY )

Calories and macros :

• Protein : 170g (approx.)

• Fats : 50g (approx.)
• Carbs : 230g (approx.)
• Fiber : 25g (approx.)

MEAL 1 :
Plain gravy ( add spices ) : 80g ( 35 cal ) [ with dosa ]
Dosa : 90g (175 cal )
 Egg whites : 4 ( 70 cal )
MEAL 2 :
Banana : 100g ( 115 cal )
Skimmed milk : 250ml (75 cal )
Almond : 10g ( 65 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 )
Boiled chickpeas : 100g ( 165 cal )
Guava : 100g ( 70 cal )
MEAL 5 :
Boiled chicken breast ( add spices ) : 150g (250 cal )
Plain gravy : 100g ( 40 cal )
Chapatti : 130g ( 315 cal )
Carrot : 50g ( 25 cal )
Olive oil : 4g ( 40 cal ) [ cook with chicken breast ]

6. 2250 CAL ( NV WITHOUT WHEY )

Calories and macros :

• Protein : 170g (approx.)

• Fats : 50g (approx.)
 • Carbs : 230g (approx.)
• Fiber : 25g (approx.)

MEAL 1 :
Upma : 150g ( 195 cal ) [ with low cal side dish ]
Egg whites : 4 ( 70 cal )
MEAL 2 :
Banana : 100g ( 115 cal )
Skimmed milk : 250ml (75 cal )
Almond : 10g ( 65 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 )
Boiled chickpeas : 100g ( 165 cal )
Guava : 100g ( 70 cal )
MEAL 5 :
Boiled chicken breast ( add spices ) : 150g (250 cal )
Plain gravy : 100g ( 40 cal )
Chapatti : 130g ( 315 cal )
Carrot : 50g ( 25 cal )
Olive oil : 4g ( 40 cal ) [ cook with chicken breast ]
 7. 2250 CAL ( NV WITH WHEY )
Calories and macros :

• Protein : 170g (approx.)

• Fats : 50g (approx.)
• Carbs : 230g (approx.)
• Fiber : 25g (approx.)

MEAL 1 :
Upma : 150g ( 195 cal ) [ with low cal side dish ]
Egg whites : 6 ( 105 cal )
MEAL 2 :
Banana : 100g ( 115 cal )
Skimmed milk : 250ml (75 cal )
Almond : 10g ( 65 cal )
WHEY protein : 1.5 scoop ( 225 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 )
Boiled chickpeas : 100g ( 165 cal )
Guava : 100g ( 70 cal )
MEAL 5 :
Plain gravy : 100g ( 40 cal )
 Chapatti : 130g ( 315 cal )
Carrot : 50g ( 25 cal )
Olive oil : 4g ( 40 cal )

8. 2250 CAL ( NV WITH WHEY )

Calories and macros :

• Protein : 165g (approx.)

• Fats : 55g (approx.)
• Carbs : 235g (approx.)
• Fiber : 30g (approx.)

MEAL 1 :
Wheat bread : 2 slice ( 95 cal )
Peanut butter : 15g ( 85 cal )
Egg whites : 6 ( 105 cal )
MEAL 2 :
Banana : 100g ( 115 cal )
Skimmed milk : 250ml (75 cal )
Almond : 10g ( 65 cal )
WHEY protein : 1.5 scoop ( 225 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 )
Boiled chickpeas : 100g ( 165 cal )
Guava : 100g ( 70 cal )
MEAL 5 :
Plain gravy : 100g ( 40 cal )
Chapatti : 130g ( 315 cal )
Carrot : 50g ( 25 cal )
Olive oil : 4g ( 40 cal )

9. 2250 CAL ( NV WITH WHEY )

Calories and macros :

• Protein : 165g (approx.)

• Fats : 50g (approx.)
• Carbs : 245g (approx.)
• Fiber : 30g (approx.)

MEAL 1 :
Oats : 50g ( 190 cal )
Egg whites : 6 ( 105 cal )
MEAL 2 :
Banana : 100g ( 115 cal )
Skimmed milk : 250ml (75 cal )
Almond : 10g ( 65 cal )
WHEY protein : 1.5 scoop ( 225 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 )
Boiled chickpeas : 100g ( 165 cal )
Guava : 100g ( 70 cal )
MEAL 5 :
Plain gravy : 100g ( 40 cal )
Chapatti : 130g ( 315 cal )
Carrot : 50g ( 25 cal )
Olive oil : 5g ( 45 cal )

10. 2250 CAL ( NV WITH WHEY )

Calories and macros :

• Protein : 165g (approx.)

• Fats : 55g (approx.)
• Carbs : 240g (approx.)
• Fiber : 30g (approx.)

MEAL 1 :
Plain gravy ( add spices ) : 80g ( 35 cal ) [ with dosa ]
Dosa : 80g ( 154 cal )
Egg whites : 6 ( 105 cal )
MEAL 2 :
Banana : 100g ( 115 cal )
 Skimmed milk : 250ml (75 cal )
Almond : 10g ( 65 cal )
whey protein : 1.5 scoop ( 225 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 )
Boiled chickpeas : 100g ( 165 cal )
Guava : 100g ( 70 cal )
MEAL 5 :
Plain gravy : 100g ( 40 cal )
Chapatti : 130g ( 315 cal )
Carrot : 50g ( 25 cal )
Olive oil : 5g ( 45 cal )

11. 2250 CAL ( NV WITH WHEY )

Calories and macros :

• Protein : 165g (approx.)

• Fats : 55g (approx.)
• Carbs : 240g (approx.)
• Fiber : 30g (approx.)

MEAL 1 :
 Coconut chutney : 40g ( 80 cal )
Idli : 80g ( 125 cal )
Egg whites : 6 ( 105 cal )
MEAL 2 :
Banana : 80g ( 95 cal )
Skimmed milk : 250ml (75 cal )
Almond : 10g ( 65 cal )
WHEY protein : 1.5 scoop ( 225 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 )
Boiled chickpeas : 100g ( 165 cal )
Guava : 100g ( 70 cal )
MEAL 5 :
Plain gravy : 100g ( 40 cal )
Chapatti : 130g ( 315 cal )
Carrot : 50g ( 25 cal )
Olive oil : 5g ( 45 cal )

12. 2250 CAL EGG DIET (WITHOUT WHEY )

Calories and macros :
 • Protein : 170g (approx.)
• Fats : 45g (approx.)
• Carbs : 300g (approx.)
• Fiber : 50g (approx.)

MEAL 1 :
Wheat bread : 2 slice ( 95 cal )
Peanut butter : 15g ( 85 cal )
Egg whites : 5 egg whites (85 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 : 300g ( 290 cal )
MEAL 4 :
Kidney beans boiled : 200g ( 255 cal )
Whole egg boiled : 3 (200 cal )
MEAL 5 :
Egg whites : 8 (140 cal )
Dal : 150g ( 265 cal )
Chapatti : 150g (365 cal )
 13. 2250 CAL EGG DIET (WITH WHEY )
Calories and macros :

• Protein : 165g (approx.)

• Fats : 45g (approx.)
• Carbs : 305g (approx.)
• Fiber : 50g (approx.)

MEAL 1 :
Wheat bread : 2 slice ( 95 cal )
Peanut butter : 15g ( 85 cal )
Egg whites : 5 egg whites (85 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 : 300g ( 290 cal )
MEAL 4 :
Kidney beans boiled : 200g ( 255 cal )
Whole egg: 3 (200 cal )
MEAL 5 :
Isolate whey protein : 35g ( 125 cal )
 Dal : 150g ( 140 cal )
Chapatti : 150g (365 cal )
Cucumber : 100g ( 15 cal )

14. 2250 CAL EGG DIET (WITH WHEY )

Calories and macros :

• Protein : 165g (approx.)

• Fats : 45g (approx.)
• Carbs : 310g (approx.)
• Fiber : 50g (approx.)

MEAL 1 :
Idli : 80g ( 125 cal )
Coconut chutney : 35g ( 70 cal )
Egg whites : 5 egg whites (85 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 : 300g ( 290 cal )
MEAL 4 :
 Kidney beans boiled : 200g ( 255 cal )
Whole egg: 3 (200 cal )
MEAL 5 :
Isolate whey protein : 35g ( 125 cal )
Dal : 150g ( 140 cal )
Chapatti : 150g (365 cal )
Cucumber : 100g ( 15 cal )

15. 2250 CAL EGG DIET (WITH WHEY )

Calories and macros :

• Protein : 165g (approx.)

• Fats : 45g (approx.)
• Carbs : 305g (approx.)
• Fiber : 50g (approx.)

MEAL 1 :
Idli : 80g ( 125 cal )
Coconut chutney : 35g ( 70 cal )
Egg whites : 5 egg whites (85 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 : 300g ( 290 cal )
MEAL 4 :
Kidney beans boiled : 200g ( 255 cal )
Whole egg: 3 (200 cal )
MEAL 5 :
Egg whites : 8 ( 140 cal )
Dal : 150g ( 140 cal )
Chapatti : 100g (340 cal )
Cucumber : 100g ( 15 cal )

16. 2250 CAL EGG DIET (WITH WHEY )

Calories and macros :

• Protein : 165g (approx.)

• Fats : 45g (approx.)
• Carbs : 300g (approx.)
• Fiber : 50g (approx.)

MEAL 1 :
Plain gravy ( add spices ) : 80g ( 35 cal )
Dosa : 80g ( 155 cal )
Egg whites : 5 egg whites (85 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 : 300g ( 290 cal )
MEAL 4 :
Kidney beans boiled : 200g ( 255 cal )
Whole egg: 3 (200 cal )
MEAL 5 :
Egg whites : 8 ( 140 cal )
Dal : 150g ( 140 cal )
Chapatti : 140g (340 cal )
Cucumber : 100g ( 15 cal )

17. 2250 CAL EGG DIET (WITH WHEY )

Calories and macros :

• Protein : 165g (approx.)

• Fats : 45g (approx.)
• Carbs : 300g (approx.)
• Fiber : 50g (approx.)

MEAL 1 :
Plain gravy ( add spices ) : 80g ( 35 cal )
Dosa : 80g ( 155 cal )
Egg whites : 5 egg whites (85 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 : 300g ( 290 cal )
MEAL 4 :
Kidney beans boiled : 200g ( 255 cal )
Whole egg: 3 (200 cal )
MEAL 5 :
Isolate WHEY protein : 35g ( 125 cal )
Dal : 150g ( 140 cal )
Chapatti : 140g (340 cal )
Cucumber : 200g ( 30 cal )

18. 2250 CAL EGG DIET (WITH WHEY )

Calories and macros :

• Protein : 165g (approx.)

• Fats : 40g (approx.)
 • Carbs : 315g (approx.)
• Fiber : 50g (approx.)

MEAL 1 :
Oats : 50g ( 190 cal )
Egg whites : 5 egg whites (85 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 : 300g ( 290 cal )
MEAL 4 :
Kidney beans boiled : 200g ( 255 cal )
Whole egg: 3 (200 cal )
MEAL 5 :
Isolate WHEY protein : 35g ( 125 cal )
Dal : 150g ( 140 cal )
Chapatti : 140g (340 cal )
Cucumber : 200g ( 30 cal )

19. 2250 CAL EGG DIET (WITHOUT WHEY )

 Calories and macros :

• Protein : 170g (approx.)

• Fats : 40g (approx.)
• Carbs : 310g (approx.)
• Fiber : 50g (approx.)

MEAL 1 :
Oats : 50g ( 190 cal )
Egg whites : 5 egg whites (85 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 : 300g ( 290 cal )
MEAL 4 :
Kidney beans boiled : 200g ( 255 cal )
Whole egg: 3 (200 cal )
MEAL 5 :
Egg whites : 8 ( 140 cal )
Dal : 150g ( 140 cal )
Chapatti : 140g (340 cal )
 Cucumber : 200g ( 30 cal )

20. 2250 CAL EGG DIET (WITHOUT WHEY )

Calories and macros :

• Protein : 165g (approx.)

• Fats : 45g (approx.)
• Carbs : 305g (approx.)
• Fiber : 50g (approx.)

MEAL 1 :
Upma : 140g ( 185 cal )
Egg whites : 5 egg whites (85 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 : 300g ( 290 cal )
MEAL 4 :
Kidney beans boiled : 200g ( 255 cal )
Whole egg: 3 (200 cal )
MEAL 5 :
 Egg whites : 8 ( 140 cal )
Dal : 150g ( 140 cal )
Chapatti : 140g (340 cal )
Cucumber : 200g ( 30 cal )

21. 2250 CAL EGG DIET (WITHOUT WHEY )

Calories and macros :

• Protein : 165g (approx.)

• Fats : 45g (approx.)
• Carbs : 310g (approx.)
• Fiber : 50g (approx.)

MEAL 1 :
Upma : 150g ( 195 cal ) [ with low cal side dish ]
Egg whites : 5 egg whites (85 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 : 300g ( 290 cal )
MEAL 4 :
 Kidney beans boiled : 200g ( 255 cal )
Whole egg: 3 (200 cal )
MEAL 5 :
Isolate : 35g ( 125 cal )
Dal : 150g ( 140 cal )
Chapatti : 140g (340 cal )
Cucumber : 200g ( 30 cal )

22. 2250 CAL VEG DIET ( WITHOUT WHEY )

Calories and macros :

• Protein : 120g (approx.)

• Fats : 45g (approx.)
• Carbs : 285g (approx.)
• Fiber : 50g (approx.)

MEAL 1 :
Kidney beans boiled : 200g (255 cal )
Oats : 50g ( 190 cal )
Skimmed milk : 800ml (240 cal )
MEAL 2 :
Banana : 100g ( 115 cal )
Boiled chickpeas : 150g ( 245 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 60g (205 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
 • Olive oil : 4g (35 cal )
MEAL 4 :
Sandwich :
• Pudina chutney : 20g ( 10 cal )
• Tofu / diet panner : 100g ( 145 cal )
• Wheat bread : 4 slice ( 190 cal )
MEAL 5 :
Plain gravy ( add spices ): 80g ( 30 cal ) [ cook with panner ]
Panner : 100g ( 265 cal )
Chapatti : 100g ( 245 cal )
Cucumber : 80g ( 12 cal )
Olive oil : 5g ( 45 cal )

23. 2250 CAL VEG DIET ( WITH WHEY )

Calories and macros :

• Protein : 135g (approx.)

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

MEAL 1 :
Kidney beans boiled : 200g (255 cal )
Oats : 50g ( 190 cal )
Skimmed milk : 800ml (240 cal )
MEAL 2 :
Isolate whey protein : 1 scoop ( 120 cal )
Boiled chickpeas : 150g ( 245 cal )
 MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 60g (205 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 4g (35 cal )
MEAL 4 :
Sandwich :
• Pudina chutney : 20g ( 10 cal )
• Tofu / diet panner : 100g ( 145 cal )
• Wheat bread : 4 slice ( 190 cal )
MEAL 5 :
Plain gravy ( add spices ): 80g ( 30 cal ) [ cook with panner ]
Panner : 100g ( 265 cal )
Chapatti : 100g ( 245 cal )
Cucumber : 80g ( 10 cal )
Olive oil : 5g ( 45 cal )

24. 2250 CAL VEG DIET ( WITHOUT WHEY )

Calories and macros :

• Protein : 135g (approx.)

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

MEAL 1 :
Kidney beans boiled : 200g (255 cal )
 Plain gravy ( add spices ) : 80g ( 35 cal )
Dosa : 90g ( 175 cal )
Skimmed milk : 800ml (240 cal )
MEAL 2 :
Boiled chickpeas : 200g ( 330 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 60g (205 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 4g (35 cal )
MEAL 4 :
Sandwich :
• Pudina chutney : 20g ( 10 cal )
• Tofu / diet panner : 100g ( 145 cal )
• Wheat bread : 4 slice ( 190 cal )
MEAL 5 :
Plain gravy ( add spices ): 80g ( 30 cal ) [ cook with panner ]
Panner : 100g ( 265 cal )
Chapatti : 100g ( 245 cal )
Cucumber : 100g ( 15 cal )
Olive oil : 5g ( 45 cal )

25. 2250 CAL VEG DIET ( WITH WHEY )

Calories and macros :

• Protein : 135g (approx.)

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

MEAL 1 :
Kidney beans boiled : 200g (255 cal )
Plain gravy ( add spices ) : 80g ( 35 cal ) [ with dosa ]
Dosa : 90g ( 175 cal )
Skimmed milk : 800ml (240 cal )
MEAL 2 :
Boiled chickpeas : 120g ( 195 cal )
Isolate whey protein : 1 scoop ( 120 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 60g (205 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 4g (35 cal )
MEAL 4 :
Sandwich :
• Pudina chutney : 20g ( 10 cal )
• Tofu / diet panner : 100g ( 145 cal )
• Wheat bread : 4 slice ( 190 cal )
MEAL 5 :
Plain gravy ( add spices ): 80g ( 30 cal ) [ cook with panner ]
Panner : 100g ( 265 cal )
Chapatti : 100g ( 245 cal )
Cucumber : 100g ( 15 cal )
Olive oil : 5g ( 45 cal )
 26. 2250 CAL VEG DIET ( WITH WHEY )
Calories and macros :

• Protein : 135g (approx.)

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

MEAL 1 :
Kidney beans boiled : 200g (255 cal )
Coconut chutney : 45g ( 90 cal )
Idly : 80g ( 125 cal )
Skimmed milk : 800ml (240 cal )
MEAL 2 :
Boiled chickpeas : 120g ( 195 cal )
Isolate whey protein : 1 scoop ( 120 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 60g (205 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 4g (35 cal )
MEAL 4 :
Sandwich :
• Pudina chutney : 20g ( 10 cal )
• Tofu / diet panner : 100g ( 145 cal )
• Wheat bread : 4 slice ( 190 cal )
MEAL 5 :
Plain gravy ( add spices ): 80g ( 30 cal ) [ cook with panner ]
Panner : 100g ( 265 cal )
Chapatti : 100g ( 245 cal )
Cucumber : 100g ( 15 cal )
Olive oil : 5g ( 45 cal )

27. 2250 CAL VEG DIET ( WITHOUT WHEY )

Calories and macros :

• Protein : 115g (approx.)

• Fats : 50g (approx.)
• Carbs : 270g (approx.)
• Fiber : 50g (approx.)

MEAL 1 :
Kidney beans boiled : 200g (255 cal )
Coconut chutney : 45g ( 90 cal )
Idly : 80g ( 125 cal )
Skimmed milk : 800ml (240 cal )
MEAL 2 :
Boiled chickpeas : 200g ( 330 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 60g (205 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 4g (35 cal )
MEAL 4 :
 Sandwich :
• Pudina chutney : 20g ( 10 cal )
• Tofu / diet panner : 100g ( 145 cal )
• Wheat bread : 4 slice ( 190 cal )
MEAL 5 :
Plain gravy ( add spices ): 80g ( 30 cal )
Panner : 100g ( 265 cal )
Chapatti : 100g ( 245 cal )
Cucumber : 100g ( 15 cal )
Olive oil : 5g ( 45 cal )

28. 2250 CAL VEG DIET ( WITHOUT WHEY )

Calories and macros :

• Protein : 115g (approx.)

• Fats : 50g (approx.)
• Carbs : 270g (approx.)
• Fiber : 50g (approx.)

MEAL 1 :
Kidney beans boiled : 200g (255 cal )
Upma : 150g ( 195 cal )
Skimmed milk : 800ml (240 cal )
MEAL 2 :
Boiled chickpeas : 200g ( 330 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 60g (205 cal )
 • Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 4g (35 cal )
MEAL 4 :
Sandwich :
• Pudina chutney : 20g ( 10 cal )
• Tofu / diet panner : 100g ( 145 cal )
• Wheat bread : 4 slice ( 190 cal )
MEAL 5 :
Plain gravy ( add spices ): 80g ( 30 cal ) [ cook with panner ]
Panner : 100g ( 265 cal )
Chapatti : 100g ( 245 cal )
Cucumber : 100g ( 15 cal )
Olive oil : 5g ( 45 cal )

29. 2250 CAL VEG DIET ( WITH WHEY )

Calories and macros :

• Protein : 135g (approx.)

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

MEAL 1 :
Kidney beans boiled : 200g (255 cal )
Upma : 160g ( 210 cal ) [ with low cal side dish ]
Skimmed milk : 800ml (240 cal )
MEAL 2 :
Boiled chickpeas : 120g ( 195 cal )
Isolate whey protein : 1 scoop ( 120 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 60g (205 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 4g (35 cal )
MEAL 4 :
Sandwich :
• Pudina chutney : 20g ( 10 cal )
• Tofu / diet panner : 100g ( 145 cal )
• Wheat bread : 4 slice ( 190 cal )
MEAL 5 :
Plain gravy ( add spices ): 80g ( 30 cal ) [ cook with panner ]
Panner : 100g ( 265 cal )
Chapatti : 100g ( 245 cal )
Cucumber : 100g ( 15 cal )
Olive oil : 5g ( 45 cal )

30. 2250 CAL VEG DIET ( WITH WHEY )

Calories and macros :

• Protein : 135g (approx.)

• Fats : 50g (approx.)
• Carbs : 255g (approx.)
• Fiber : 45g (approx.)
MEAL 1 :
Kidney beans boiled : 200g (255 cal )
Cashew nut : 10 piece ( 85 cal )
Almonds : 10 almonds ( 75 cal )
Skimmed milk : 800ml (240 cal )
MEAL 2 :
Boiled chickpeas : 120g ( 195 cal )
Isolate whey protein : 1 scoop ( 120 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 60g (205 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 4g (35 cal )
MEAL 4 :
Sandwich :
• Pudina chutney : 20g ( 10 cal )
• Tofu / diet panner : 100g ( 145 cal )
• Wheat bread : 4 slice ( 190 cal )
MEAL 5 :
Plain gravy ( add spices ): 80g ( 30 cal ) [ cook with panner ]
Panner : 100g ( 265 cal )
Chapatti : 100g ( 245 cal )
Cucumber : 100g ( 15 cal )
Olive oil : 5g ( 45 cal )
 31. 2250 CAL VEG DIET ( WITHOUT WHEY )
Calories and macros :

• Protein : 135g (approx.)

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

MEAL 1 :
Kidney beans boiled : 200g (255 cal )
Cashew nut : 10 piece ( 85 cal )
Almonds : 10 almonds ( 75 cal )
Skimmed milk : 800ml (240 cal )
MEAL 2 :
Boiled chickpeas : 200g ( 330 cal )
Banana : 50g ( 50 cal )
MEAL 3 :
Soya chunks bhurji :
• Soya chunks : 60g (205 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 4g (35 cal )
MEAL 4 :
Sandwich :
• Pudina chutney : 20g ( 10 cal )
• Tofu / diet panner : 100g ( 145 cal )
• Wheat bread : 4 slice ( 190 cal )
MEAL 5 :
Plain gravy ( add spices ): 80g ( 30 cal ) [ cook with panner ]
Panner : 100g ( 265 cal )
Chapatti : 100g ( 245 cal )
Cucumber : 100g ( 15 cal )
Olive oil : 5g ( 45 cal )