Protien Carb Fibre Fats

Early Morning A 1 2 glass of luke work water with apple cidar 0 0.9 0 0
- 15 ml
2 glass of lukework water with lemon juice 0.11 1 0.12 0.05
(1.5 lemon) and adrak juice (15 ml)
B 8 soaked almond 2 2 1.2 4.5
C 2 soaked walnut 1.22 1.1 0.5 5.14

Pre Workout A 1 cup of bloack coffee - 20 min before

Post Workout A Protien Shake 30 gm scoop 27 0.9 0 0.39

Breakfast A Four egg white 14 0.9 0 0.27

B 1 Apple 150 gms 0.45 21 3.6 0.3
2 Amrood / Guava 150 gms 3.9 21 7.5 1.5
3 Rasberry 150 gms 1.8 18 10.5 1.1
4 Orange 150 gms 1.35 18 3.6 0.1
C Chia Seeds 20 gm 3.4 8.4 5 6
A 150 gm Curd from skimmed milk 8.4 11.28 0 0.24
Prelunch A Protien Shake 30 gm scoop 27 0.9 0 0.39
Lunch A 1 Dal Moong 30 gm 2.12 5.7 2.42 0.12
2 Dal Chana 30 Gm 2.72 8.18 2.42 0.09
B 1 Green Beans 50 gm 0.9 3.5 1.7 0.1
2 Green Peas 50 gm 2.5 7 2.5 0.2
3 Paneer 100 Gm made of skimmed milk 3.6 5.5 0 0.9

Pre Dinner A cucumber 100 gm 0.6 2.2 0.7 0.2

B tomato 100 gm 1.2 3.2 0.9 0.2
C Onion 100 gm 1.1 9 1.7 0.1
D cabbage 100 gm 1.3 6 2.5 0.1
E carrot 100 gm 0.9 10 2.8 0.2
Dinner A 1 Roasted Chicken Breast 150 gm 45 0 0 5.4
TOTAL 118.75 101.46 34.64 30.78
saturated polyunsaturated monounsaturated calorie
0 0 0 3.3

0 0 0 5.8

1.1 54
0.48 53

0.09 0.15 0.27 112

68
0 0.15 0 76
0.45 0.6 0.15 112
0 0.6 0.2 76
0 0 0 76
0.66 5 0.5 97
0.18 0.06 0 82
0.09 0.15 0.27 112
0.03 0.03 0.03 32
0.36 0.18 0.42 49
0 0 0 16
0.05 0.1 0 40
0.6 0.3 0 44

12
16
0 0 0 40
0 0 0 25
0 0.1 0 41
1.5 1.8 1.05 247
3.3 12.79 2.85 1156
 Protien Carb Fibre Fats saturated polyunsaturated monounsaturated calorie
Early Morning A 1 2 glass of luke work water with apple cidar 0 0.9 0 0 0 0 0 3.3
- 15 ml
2 glass of lukework water with lemon juice 0.11 1 0.12 0.05 0 0 0 5.8
(1.5 lemon) and adrak juice (15 ml)
B 8 soaked almond 2 2 1.2 4.5 1.1 54
C 2 soaked walnut 1.22 1.1 0.5 5.14 0.48 53

Pre Workout A 1 cup of bloack coffee - 20 min before 2

Post Workout A Protien Shake 30 gm scoop 27 0.9 0 0.39 0.09 0.15 0.27 112

Breakfast A Four egg white 14 0.9 0 0.27 68

B Amrood / Guava 150 gms 3.9 21 7.5 1.5 0.45 0.6 0.15 112
C Chia Seeds 20 gm 3.4 8.4 5 6 0.66 5 0.5 97
D 150 gm Curd from skimmed milk 8.4 11.28 0 0.24 0.18 0.06 0 82

Prelunch A Protien Shake 30 gm scoop 27 0.9 0 0.39 0.09 0.15 0.27 112

Lunch A Dal Chana 30 Gm 2.72 8.18 2.42 0.09 0.36 0.18 0.42 49
B Green Peas 50 gm 2.5 7 2.5 0.2 0.05 0.1 0 40

Pre Dinner A cucumber 100 gm 0.6 2.2 0.7 0.2 12

B tomato 100 gm 1.2 3.2 0.9 0.2 16
C Onion 100 gm 1.1 9 1.7 0.1 0 0 0 40
D cabbage 100 gm 1.3 6 2.5 0.1 0 0 0 25
E carrot 100 gm 0.9 10 2.8 0.2 0 0.1 0 41

Dinner A Roasted Chicken Breast 150 gm 45 0 0 5.4 1.5 1.8 1.05 247
TOTAL 142.35 93.96 27.84 24.97 4.96 8.14 2.66 1171.1

Protien : 48.6 % carb : 32 % fat: 21.3 %

 Protien Carb Fibre Fats saturated polyunsaturated monounsaturated
Daily
Recoomended
Level
Upper Level

Egg york 100 gms 16 3.6 0 27 10 4.2 12

carrot raw 100 gms 0.9 10 2.8 0.2 0 0.1 0
Spinach boiled 100 gms 2.9 3.6 2.2 0.4
Walnut 28 Gms 4.3 3.9 1.9 18 1.7 13 2.5
Soyabean 100 gms 17 10 6 9 1.3 5 2
boiled
Flex Seeds 28 Gms 5.2 8 7.2 12 1.2 8 2
Cod liver oil 4.5 gms 0 0 0 4.5 1 1 2.1
Milk 1 Percent100 gm 3.4 5 0 1 0.6 0 0.3
Curd low fat 150 gm Curd from skimmed milk 8.4 11.28 0 0.24 0.18 0.06 0
Dal Chana 30 Gm 2.72 8.18 2.42 0.09 0.36 0.18 0.42
Green Peas 50 gm boiled 2.5 7 2.5 0.2 0.05 0.1 0
Frozen Pea Boiled 50 gm 2.6 g 7.1 2.8 0.3 0 0 0.1
cucumber 100 gm 0.6 2.2 0.7 0.2
tomato 100 gm 1.2 3.2 0.9 0.2
Onion 100 gm 1.1 9 1.7 0.1 0 0 0
cabbage 100 gm 1.3 6 2.5 0.1 0 0 0
Roasted Chicken Breast 150 gm 45 0 0 5.4 1.5 1.8 1.05
Orange 0.9 11.7 gm 2.4 0.1 0 0 0
pumpkin seeds 28 gms 5.2 15 0 5.4 1 1.7 2.5

egg york (1) , carrot (50 gm) and spinach (50 gm)
Orange (2) and cabbage (50 gms)
soyabean (50 gms)
Flex seeds (10 gms)
Milk 500 ml
Dahi - 300 ml
walnut - 2
Almond - 8
cucumber 100 gm
tomato 100 gm
Onion 100 gm
chicken - 80-100 gm
Chana Dal or Moong Dal (30 gm)
Peas
calorie Vit A Vit C Vit D Vit K Iron Omega 3 Ca Vit B6 omega 6
700 mcg 90 mg 20 mcg 120 mcg 18 mg 250 - 300 1300 mg 1.7 mg 14 gm
mg of DA
& EPA
3000 mcg 1800 mg 100 mcg not 45 mg not 3000 mg 80 mg not
defined defined defined
322 648 mcg 0 107 IU .7 mcg 2.7 mg 228 mg 129 mg .4 mg 3538 mg
41 6205 mcg 2.6 mg 0 9.4 mcg .9 mg 8 mg 32 mg .1 mg 57 mg
23 4716 mcg 9.8 mg 0 494 mcg 3.6 mg 92 mg 136 mg .2 mg 17 mg
185 2.52 mcg .4 mg 0 .8 mcg .8 mg 2542 mg 27.4 mg .2 mg 10666 mg
4 mcg 1.7 mg 0 19.2 mcg 5.1 mg 598 mg 102 mg .2 mg 4466 mg

152 0 .2 mg 0 .1 mg 1.6 mg6388 mg 71.4 mg .1 mg 1655 mg

41 2023 mcg 0 450 IU 0 0 888 mg 0 0 42 mg
42 92 mcg 1 mg 0 0 0 0 123 mg 0 0
82 5.4 mcg 0 0 0 .3 mg 0 129 mg 0 5mg
49 .88 mcg .4 mg 0 .5 mcg .9 mg 10 mg 5.3 mg 0 38 mg
40 180 mcg 7 mg 0 13 mcg .76 mg 9.6 mg 13.5 mg .1 mg 41 mg
39 472 mcg 4.5 mg 0 12 mcg .76 mg 12 mg 12 mg .05 mg 52 mg
12 32 mcg 3.2 mg 0 7.2 mcg .2 mg 2 mg 1 mg .1 mg 2 mg
16 0 9 mg 0 0 .5 mg 4 mg 11 mg .1 mg 104 mg
40 .9 mcg 7.4 mg 0 .4 mcg .2 mg 4 mg 23 mg .1 mg 13 mg
25 44 mcg 36.6 mg 0 76 mcg .5 mg 0 40 mg .1 mg 17 mg
247 0 0 0 0 .3 mg 7 mg 6 mg .2 mg 60 mg
47 101 mcg 53 mg 0 0 .1 mg 7 mg 40 mg .1 mg 18 mg
125 7 mcg .1 mg 0 0 .9 mg 21 mg 15 mg 0 2452 mg