Diet And Fitness Info

Meals Timings Foods Protein Fats Carbs Fibers Calories

Pre-Workout  One small banana/orange/apple + 0.7 0.1 13.2 0.8 57
(30-minutes Black Coffee/Tea
before workout)
OR

 Empty Stomach(meaning without - - - - -

eating anything)

OR
- - - - -
 5 gm creatine (only on days you
workout legs, chest, and back)
Post Workout  60 gms of Peanuts (one whole fist = 15.7 23.9 16 6.6 342
(As soon as 30 gms)
Possible after
Workout) Note:
 You can also have 40 gms of any
other dry fruit as a replacement for
Peanuts

OR
26.6 26.6 4 0 346
 4 whole boiled eggs

OR

 3 boiled egg whites + 3 whole eggs + 33.2 23.5 5.9 0 356

1 glass buttermilk (1 glass = 250 ml)

OR

 250 gm Yoghurt + 100 gm boiled 13 9 33.8 12.6 326

chana

OR

 2 scoop whey 42 10 6 0 276

OR

 1 scoop whey + 1 katori boiled 28.8 7.4 30.7 12.9 302

chana(1 katori = 100 gms)
Breakfast  2 glass milk + 10 strawberries (approx. 16.5 20.7 27.4 1.4 357
70 gms)

OR
  2 egg omelette + 1 small apple 12.4 17 24.9 5.5 295
(approx. 150 gms)

OR

 150 gm boiled chana + 1 small apple 12 4.4 61.6 24.1 334

(approx. 150 gms)

OR

 1 glass milk (1 glass = 250 ml) + 1

dosa (made of 75 gm batter) 11.6 16.2 32.6 1.5 322
Lunch  200 gm of any cooked sabzi cooked in 15.4 15.8 40.6 7.7 361
minimum oil + 2 katori Curd (1 katori
= 150 gms)+ some salad (cabbage,
cucumber, tomatoes) + 1 roti
Note:
 You can also have 100 gm
grilled/boiled chicken breast or fish 36.9 7.3 31.6 7.7 346
instead of 2 katori curd.

OR

 3 roti + 200 gm of any cooked sabzi 12.2 4.6 66.3 13.1 351
cooked in minimum oil + some salad
(cabbage, cucumber, tomatoes)
Note:
 Roti should be without ghee and one
roti should not weigh more than 35
gms.

OR

 1 katori upma (approx 130 gms) + 2

katori curd (approx 300 gms) 13.7 18.3 33.3 2.4 351

OR

 300 gm watermelon + 100 gm boiled

soya chunks + 2 glass buttermilk (1 35 6.9 33.5 9.3 336
glass = 250 ml)
Note:
 You can have soya chunks only once
a week
Evening Snack  1 tbsp peanut butter (1 tbsp = 15 gms) 6.5 9 18.3 2.2 173
+ 1 wheat bread + 1 tbsp Lemon or
apple cider vinegar with water (1 tbsp
= 15 ml)
 OR
8.4 3.1 29.5 5.4 180
 50 gm roasted chickpeas + 1 cup
black tea/ green tea

OR

 Handful of Peanuts (one whole fist =

30 gms) 7.9 11.9 8 3.3 171

Note:
 You can also have 20 gms of any
other dry fruit as a replacement for
Peanuts

OR
4.2 3.4 23.7 3.4 142

 1 ragi ball (approx 150 gms) + 1 glass

buttermilk (1 glass = 250 ml)

OR

 1 scoop whey protein 22 3.5 7 1 150

Dinner  7 cubes of paneer (approx 70 gms) + 21.1 17.1 31.2 13.5 361
1 katori salad (cabbage, cucumber,
tomatoes) + 100 gm boiled chana
which is approx one katori

Note:
 You can also have 150 gm chicken or 42.9 7.8 31 13.8 374
fish instead of 7 cubes of paneer

OR

 2 idli + 1 katori sambhar (1 katori = 13.7 10 46.3 4.6 329

150 gms) + 150 gms curd

OR

 300 gm sprouts + 500 ml buttermilk +

21.4 8.9 49.6 18.1 341
100 gm boiled chana which is approx
one katori

OR
  70 gms paneer tikka + 250 ml
buttermilk + 2 katori masala oats 14.4 17.9 32.8 5.9 348
(2 katori = approx 260 gms)
Total 54.7- 28.9- 99.5- 10.6- 1485-
160 95.5 254 73.3 1685

I hope I have included everything but you can ask

me anything anytime