SAMPLE DIET CHART (2500CALS) GANESH_KESAVAN_

BREAKFAST
OPTION FOODS MACRO CALORIES
1 2 DOSA + 5 EGGS - 700CALS
2 4 IDLY + 5 EGGS - 700CALS
3 4 WHEAT BREAD + 5 EGGS - 700CALS

LUNCH
OPTION FOODS MACRO CALORIES

1 200G WHITE RICE + 200 CHICKEN + 100G MIX VEGETABLE - 500CALS

2 200G CHICKEN LIVER + 200G WHITE RICE + 100G MIX VEGETABLE - 500CALS

3 70G DRIED FISH + 200G WHITE RICE + 100G MIX VEGETABLE - 500CALS

DINNER
OPTION FOODS MACRO CALORIES

1 3 CHAPATHI + 100G GREEN GRAM - 600CALS

2 3 CHAPATHI + 100G RAJMA - 600CALS
3 3 CHAPATHI + 60G SOYA CHUNKS - 600CALS

SNACKS
OPTION FOODS MACRO CALORIES
1 1 CUP OF TEA/COFFEE - 100CALS
2 200G FRUITE - 100CALS

NOTES:
1.500CALS IS GIVEN EXTRA TO PREPARE YOUR MEALS USING OIL,SAUCES AND OTHERS
2. YOU CAN CHANGE CARBS ACCORDING TO YOUR PREFERENCE
3. THE ABOVE LISTED PLAN CAN BE USED FOR BOTH WEIGHT GAIN AND WEIGHT LOSS BY MAKING SOME SMALL CHANGES
4. THE ABOVE LISTED PLAN ONLY FULLFILLS YOUR MACRO NUTRITION
5. IF YOU WANT A PLAN WITH ALL ESSENTIAL MICRO NUTRITION, FOLLOW GANESH_KESAVAN_ AT INSTAGRAM FOR MORE UPDATES
https://www.instagram.com/ganesh_kesavan_?igsh=MWFmbGM5dXF3a28ycQ==