kg

cm yrs kg

Current Weight Height Age Gender Target Weight

South Indian Vegetarian Lose Weight

This is based on our estimate of your total energy expenditure. We will have to make small tweaks to the portions
based on your workout routine, and your satiety levels.

kcal

kcal
of your
plate gm total

kcal
kcal
gm total
gm total
 150 ml volume <20g in weight, 2 9 inch in diameter
pieces not exceeding
50gm

60 ml volume 30 gm 150 ml Portable

weight

Over the course of your program, we can help you pick from a more exhaustive list of macro sources. Do not hesitate
to reach out!

Grains :

Fruits :

Nuts & seeds :

Other sources :
All types of oil :
Use this more like a template, we know it is hard to precisely follow a single plan - feel free to experiment with
different macro sources that you enjoy eating when you plan your meals for the week.

Scoop Katori / Cup Piece Weight

Protein Non starchy Starchy Carbs + Fats

Vegetables Fruits

1 Whey shake 1 Kadalai curry 1 Paneer masala 1/2 Apple 1/2 Pomegranete

2 Stir fried 1 Cucumber salad 1/2 Beans Subji 20g Walnuts+Sun 10g Pumpkin
vegetables Flower Seeds seeds+almonds
1 Puttu 1/2 Tomato Cucumber
1 Poha Salad-
2 Chapati

1 Paneer Bhurji 1 Peas curry 1 Tofu masala 1/2 Pear 1/2 Mango

2 Stir fried 1 Mushroom Tomato 1/2 Capsicum curry 20g Almonds+Walnuts 10g Pumpkin
vegetables (Onion Onion Sauteed seeds+Sunflower
and Colored Bell 1/2 Tomato Cucumber seeds
2 Idiyappam
Peppers) Salad-
1 Rice Upma 2 Chapati (small)

1 Tofu Sauteed in 1/2 Paneer curry 1 Greek yoghurt 1/2 Guava 1/2 Chickoo
ghee
1 Tomato Cucumber 1 Veg stew 20g Trail mix of 10g Peanut
2 Stir fried Salad- unsalted nuts butter(unsalted)
vegetables(with 2 Idiyappam
dessicated 1/2 Keerai kootu
coconut) Beans
cauliflower carrot 1 Steamed rice
1 Aval upma(Poha)
1 Tofu curry 1 Paneer 1/2 Whey Yoghurt 1/2 Watermelon 1/2 Mango
poriyal(Onion
2 Stir fried Curry 1/2 Kadalai curry 20g Trail mix of 10g Peanut
vegetables(with leaves,Sambar unsalted nuts butter(unsalted)
dessicated Podi) 1 Tomato,onion
coconut) Beans gravy
1/2 Mix veg Salad
cauliflower carrot
2 Chapathi
1 Aval upma(Poha) 1/2 Brinjal Gothsu

1 Steamed rice

1 Paneer Podi stir 1 Soybean curry 1 Edmame curry 1/2 mango 1/2 watermelon
fry
1 Mix Veg avial 1 Broccoli berry 20g peanut butter 10g trail mix of
1 Rocket apple and
raw mango salad salad unsalted nuts
1 Steamed rice
1 2 Appam medium
onion tomato
kachumber
2 Rawa uttapam
medium

1 Protein Shake 1 Black chana curry 1 Greek yoghurt 1/2 Pomogranete 1/2 Papaya

2 Radish Kootu 1/2 Tindora 1 Mushroom peas 20g Walnut and figs 10g Mix unsalted seeds
shambharo curry
2 Oats Dosa(small)
1/2 Tomato carrot 2 Ragi
salad chapati(small)
1 Cooked brown rice

1 Tofu Sauteed in 1 Chettinad Paneer 1 Greek yoghurt 1/2 Pommegranate 1/2 Guava
ghee
1 Cabbage and 1/2 Mix Veg curry 20g Almonds and 10g Almonds
2 Beans and Carrot carrot Poriyal Walnuts
Poriyal 1/2 Beans,Chowchow,C
1 Steamed rice
1 Mix Veg Upma auliflower
2 Dosa(small)