15/08/2022, 01:01 Printable Nutrition Report for Rbhandari12345

Printable Diary for Rbhandari12345

From: 2022-08-15
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Food Diary
Food Notes change report

To: 2022-08-15

Exercise Diary
Exercise notes

August 15, 2022

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Pre workout

Any one of these - Peanut butter/peanuts roasted, 20 gm 126 4g 10g 5g --mg --mg --g --g

Banana, 2 medium 210 54g 1g 3g 0mg 2mg 29g 6g

Post Workout

Whey Protein - Protein Scoop, 1 scoop 120 3g 1g 24g 30mg 130mg 1g 0g

Breakfast

Punjab Sind - High Protein-Low Fat Paneer, 100 g 150 6g 9g 13g 0mg 0mg 0g 0g

Any one of these - Peanut butter/peanuts roasted, 30 gm 189 6g 15g 8g --mg --mg --g --g

Honey, 10 g 30 8g 0g 0g 0mg 0mg 8g 0g

Any one of these - Don’t mix these in 1 meal- - Cow’s milk/curd, 100

62 5g 4g 3g --mg --mg --g --g
ml/gm

Almonds, 10 almond 69 3g 6g 3g 0mg 0mg 1g 2g

Quaker - Oats, 48 g 180 32g 4g 6g 0mg 0mg 1g 5g

Veggies - Veggies, 1 cup 25 5g 0g 2g 0mg 45mg 2g 2g

Lunch

Veggies - Veggies, 1 cup 25 5g 0g 2g 0mg 45mg 2g 2g

Olive Oil, 10 g 88 0g 10g 0g 0mg 0mg 0g 0g

Any one of these - uncooked - without oil -
184 37g 2g 6g --mg --mg --g --g
Rice/wheat flour(chapati)/wheat pasta/wheat noodles/oats, 50 gm

Any one of these - uncooked - -
111 18g 2g 7g --mg --mg --g --g
Kidney beans/chickpeas/chana/moong/tuur, 30 gm

Punjab Sind - High Protein-Low Fat Paneer, 100 g 150 6g 9g 13g 0mg 0mg 0g 0g

Snack

Whey Protein - Protein Scoop, 1 scoop 120 3g 1g 24g 30mg 130mg 1g 0g

Amul - Cheese Slice, 40 grams 124 1g 10g 8g --mg --mg 0g --g

Modern - Whole wheat bread 100, 50 gram 118 24g 1g 5g --mg --mg --g --g

Dinner

Any one of these - uncooked - without oil -
368 75g 3g 12g --mg --mg --g --g
Rice/wheat flour(chapati)/wheat pasta/wheat noodles/oats, 100 gm

Veggies - Veggies, 1 cup 25 5g 0g 2g 0mg 45mg 2g 2g

Olive Oil, 10 g 88 0g 10g 0g 0mg 0mg 0g 0g

Any one of these - uncooked - -
111 18g 2g 7g --mg --mg --g --g
Kidney beans/chickpeas/chana/moong/tuur, 30 gm

TOTAL: 2,673 318g 100g 153g 60mg 397mg 47g 19g

https://www.myfitnesspal.com/reports/printable_diary/rbhandari12345?from=2022-08-15&to=2022-08-15 1/1