Meal Plan

Timings Options Food Items Quantity

Oats or Wheat Flakes 50 gms

Breakfas Oats or Wheat Skim Milk 200 ml
t Flakes Almonds and Walnuts 5 each
Whey Protein 1 scoop

Paneer 200 gms

Lunch Paneer & Rice Rice - 50 gms or 2 Roti
Oil 5 gms

Almond 10
Evening Walnut 10
Mix Nuts
Snacks Cashew 10
Raisins 10

Post Mix Fruits Seasonal (No banana/mango/papaya) 200 gms

Fruits & Protein
Workout Whey Protein 1 Scoop

Eggs 3 Full
Eggs Roti & Rice - 50 gms or 2 Roti
Dinner
Veggies Green Veg Subji or Salad Approx 200 gms
Oil 5 gms

If you are working out, an additional scoop of whey Protein can be added
Post Workout

For any questions, reach out to us aditya@anextrarep.com

www.anextrarep.com
 Notes

Raw measured before cooking

Raw measured before cooking

units
units
units
units

Raw measured before cooking

Raw measured before cooking

For cooking