Pre Breakfast

1 glass hot water added with apple cider vinegar, chia seeds and flaxseed

*Breakfast (around 300 kcal):

Poha/upma/sandwich with paneer for extra protein:

- Carbohydrates: 30g
- Protein: 12g
- Fat: 7g
- A glass of coconut water:
- Carbohydrates: 9g
- Protein: 2g
- Fat: 0g
- Watermelon slices:
- Carbohydrates: 12g
- Protein: 1g
- Fat: 0g

Lunch (around 400 kcal):

- 2 Roti (whole wheat bread)
- A vegetable dish and lentils (such as dal):
- Carbohydrates: 40g
- Protein: 15g
- Fat: 3g
- Beetroot salad with added boiled chickpeas:
- Carbohydrates: 15g
- Protein: 6g
- Fat: 2g

Snacks (around 200 kcal):

- Mixed nuts (cashews, walnuts, almonds):
- Carbohydrates: 5g
- Protein: 6g
- Fat: 18g
- Sprouts with chickpeas:
- Carbohydrates: 10g
- Protein: 8g
- Fat: 0.5g

Dinner (around 400 kcal):

- Mixed vegetable salad (steamed or sauteed) with added paneer cubes and boiled chickpeas:
Carbohydrates: 25g
Protein: 15g
Fat: 7g

Total Macronutrient Split:

- Carbohydrates: ~101g (39%)
- Protein: ~56g (43%)
- Fat: ~37g (18%)