Dear Shounak Bafna ,

Here is suggested diet plan for you

Diet Plan Summary

Shounak Bafna , Male 28 Years Height : 178 cm. 2809 Kcal Plan

Weight BMI BMR

64 Kgs 20.2 Normal 1652 Kcal
Ideal weight : 75 Kgs

Suggested Plan for you

Based on your Daily Calorie, nutrients you require: 3 Week Plan 2809 Kcal Plan

Protein Fat Carbs Fiber

116 gm Per day 78 gm Per day 410 gm Per day 35 gm Per day

Your Health Goals Your food choice Your Lifestyle

Goal Food preference Activity

Muscle Building Vegetarian Active

Call us : 999 888 000 5 Visit us at : www.healthians.com

Shounak Bafna ,

Monday Diet Schedule 3137 Kcal

Morning

06:30AM 1 pc Guava- Medium, 1 Glass-250 ml Lukewarm Water With Lemon

07:30AM 1 Block- 100 gm Low Fat Paneer (Low Fat Cottage Cheese)

10:00AM 3 pc Paneer Stuffed Green Moong Chila, 1.5 cup- 200ml Almond Milk (Home Made-
Unsweetened)

Lunch

11:30AM 2 tbsp-15g Peanuts, 1 tbsp - 15g Pumpkin Seeds, 1 cup- 200ml Coffee With Skimmed Milk
Without Sugar

01:30PM 1 quarter plate Green Salad, 1 Bowl-150 gm Kala Chana Curry/ Black Chckpea/ Bengal Gram
Curry, 2 pc Multigrain Chapati + 0.5 tsp ghee, 2 Bowl-150 gm Curd, 2 Bowl - 150g Akkha
Masoor

03:00PM 1 cup-150ml Chamomile Tea, 2 pc Figs

Evening Snacks

05:00PM 1 Bowl-250 ml Palak Soup/ Spinach Soup, 1 Bowl-150 gm White Chana Boiled -50G

Dinner

07:30PM 1 portion Vinegar Soaked Onions, 2 Bowl - 150g Jackfruit pulav

08:30PM 1 Cup- 200 ml Toned Milk With 1 Tsp Almond Powder Without Sugar

Physical activities recommendation

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Physical activities can vary from Regular walks

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Call us : 999 888 000 5 Visit us at : www.healthians.com

Shounak Bafna ,

Tuesday Diet Schedule 3133 Kcal

Morning

06:30AM 1 piece-100g Kiwi, 1 cup- 200ml Black Coffee

07:30AM 1 Bowl- 150 gm Boiled Or Sprouted Whole Green Gram Dal (Whole Moong)

10:00AM 2 pc Dhapate Medium/ Multiflour Roti, 1.5 cup- 200ml Double Toned/ Skim Milk

Lunch

11:30AM 12 pc Overnight Soaked Black Raisins, 1 tbsp - 15g Roasted Flax Seeds/ Alsi , 1 Glass-200ml
Mathha

01:30PM 1 Bowl - 150g Cucumber koshimbir, 2 Bowl-150 gm Lhobia Curry/ Lobia/ Black Eyed Beans
Curry, 2 pc Jowar Roti, 2 Bowl - 150g Chikoo raita, 2 Bowl-150 gm Aluchi Patal Bhaji/
Colocassia Leaves Gravy

03:00PM 1 cup- 200ml Ginger Turmeric Tea, 10 pc Grapes (Red)

Evening Snacks

05:00PM 1 bowl-250ml Mushroom Soup, 1 Bowl-150 gm Peanut With Chopped Onion & Tomato

Dinner

07:30PM 1 portion Tomato Salad, 2 Bowl- 250gm Cauliflower Rice Biryani

08:30PM 1 Cup- 200 ml Toned Milk With 1Tbsp Dates

Physical activities recommendation

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Physical activities can vary from Regular walks

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Call us : 999 888 000 5 Visit us at : www.healthians.com

Shounak Bafna ,

Wednesday Diet Schedule 3120 Kcal

Morning

06:30AM 1 pc Red Apple, 1 cup-150ml Green Tea

07:30AM 1 Bowl- 150 gm Soaked Soyabean Chunks

10:00AM 3 pc- 50g Besan Chilla Medium + Green Chutney, 1 portion Soya Milk

Lunch

11:30AM 2 Bowl-150 gm Makhana Home Made - Roasted, 1 tbsp - 15g Sunflower Seeds, 1 Glass-250
ml Sambaram Or Butter Milk

01:30PM 1 Bowl - 150g Cabbage koshimbir, 1 bowl-150g Vegan Kadhi (No Curd Kadhi), 2 pc-30g HiFi
Chapati with 1 tsp Ghee (High- Fibre Chapati), 2 Bowl-150 gm Cucumbur Raita With Milk
Curd/Vegan Curd, 1 bowl-150g Agathi Keerai Sabzi (Choliya saag)

03:00PM 1 cup- 200ml Mint (Pudina) Tea, 0.5 pc Mango

Evening Snacks

05:00PM 1 Bowl-250 ml Tomato Soup, 1 Bowl-150 gm Moth Sprouts Or Boiled -50G

Dinner

07:30PM 1 quarter plate Green Salad, 2 Bowl-150 gm Moong Dal Masala, 2 pc Millet Chapati

08:30PM 1 Cup- 200 ml Toned Milk With 1/2 Tsp Elaichi Powder Without Sugar

Physical activities recommendation

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Physical activities can vary from Regular walks

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Call us : 999 888 000 5 Visit us at : www.healthians.com

Shounak Bafna ,

Thursday Diet Schedule 3116 Kcal

Morning

06:30AM 1 pc Medium Size Banana, 1 cup- 200ml Lemon Tea

07:30AM 1 Block- 75 Mozarella Cheese

10:00AM 3 pc Ragi Dosa + Sambhar, 1 glass-200ml Homemade Almond Milk (Unsweetened)

Lunch

11:30AM 14 pc Over Night Soaked Almonds, 1 tbsp - 15g Pumpkin Seeds, 1 Glass-250 ml Lemon ,
Mint, Ginger, Salt Sherbet

01:30PM 1 Bowl - 150g Banana koshimbir, 1 Bowl-150 gm Mixed Vegetable Paneer Korma, 2 pc- 30g
Moong beans thalipeeth, 2 Bowl-150 gm Ghia Raita With Milk Curd/Vegan Curd, 1 Bowl-150
gm Pitla

03:00PM 1 cup-150ml Chamomile Tea

Evening Snacks

05:00PM 1 bowl-200g Vegetable Manchow Soup, 1 Block- 50 gm Dry Roasted Paneer -50G

Dinner

07:30PM 1 quarter plate Beet And Cucumber Salad, 2 Bowl-150 gm Moong Dal, 1 pc Pro Chapati
(High-Protein Chapati)

08:30PM 1 Cup- 200 ml Toned Milk With Saffron And 1/2 Tsp Almond Powder Without Sugar

Physical activities recommendation

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Physical activities can vary from Regular walks

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Call us : 999 888 000 5 Visit us at : www.healthians.com

Shounak Bafna ,

Friday Diet Schedule 3126 Kcal

Morning

06:30AM 1 pc Guava- Medium, 1 Glass-250 ml Lukewarm Water With Lemon

07:30AM 1 Block- 40 gm Parmesan Cheese

10:00AM 3 pc Beetroot Oats Chilla, 1.5 glass-200ml Homemade Cashew Milk (Unsweetened)

Lunch

11:30AM 16 pc Overnight Soaked Walnuts And Almonds, 1 tbsp - 15g Roasted Flax Seeds/ Alsi , 1 cup-
200ml Tea With Skimmed Milk Without Sugar

01:30PM 1 portion Cucumber Salad, 2 Bowl-150 gm Chana Curry/ Chickpeas Curry, 3 pc Whole Wheat
Chapati/ Roti/ Phulka, 2 Bowl-150 gm Vegetable Salad Raita With Milk Curd/Vegan Curd, 2
Bowl-150 gm Soya Keema Matar

03:00PM 1 cup- 200ml Ginger Turmeric Tea, 10 pc Grapes (Green)

Evening Snacks

05:00PM 1 Bowl-250 ml Palak Soup/ Spinach Soup, 1 Bowl-150 gm Green Gram Sprouts Or Boiled -
50G

Dinner

07:30PM 1 portion Vinegar Soaked Onions, 2 Bowl-150 gm Palak Sag/ Spinach, 2 pc Multigrain Roti

08:30PM 0.5 cup- 200ml Turmeric Milk

Physical activities recommendation

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Physical activities can vary from Regular walks

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Call us : 999 888 000 5 Visit us at : www.healthians.com

Shounak Bafna ,

Saturday Diet Schedule 3131 Kcal

Morning

06:30AM 1 piece-100g Kiwi, 1 cup- 200ml Black Coffee

07:30AM 1 Bowl-150 gm Greek Yogurt

10:00AM 3 pc Moong Dal Chilla/ Puda + Green Chutney, 1 cup- 200ml Toned Milk

Lunch

11:30AM 16 pc Cashews -Plain/ Roasted(Non Salty/Non Fried), 1 tbsp - 15g Sunflower Seeds, 1 cup-
200ml Coffee With Skimmed Milk Without Sugar

01:30PM 1 Bowl - 150g Mothbeans koshimbir, 2 Bowl-150 gm Rajma Curry/ Kidney Beans Curry, 2
Bowl-150 gm Brown Rice, 2 Bowl-150 gm Curd, 2 Bowl - 150g Cucumber vegetable

03:00PM 1 cup- 200ml Mint (Pudina) Tea, 1 pc Pummelo (Chakotra)

Evening Snacks

05:00PM 1 bowl-250ml Mushroom Soup, 1 Bowl-150 gm Black Chana Sprouts Or Boiled -50G

Dinner

07:30PM 1 portion Tomato Salad, 2 Bowl- 150 gm Lobia Sabzi, 2 pc Ragi Roti With 1/2 Tsp Ghee
(Finger Millet Chapati)

08:30PM 1.5 Cup- 200 ml Skim Milk With 1/2 Tsp Elaichi Powder Without Sugar

Physical activities recommendation

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Physical activities can vary from Regular walks

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Call us : 999 888 000 5 Visit us at : www.healthians.com

Shounak Bafna ,

Sunday Diet Schedule 3106 Kcal

Morning

06:30AM 1 pc Red Apple, 1 cup-150ml Green Tea

07:30AM 2 Bowl-150 gm Boiled Black Chana (Boiled Black Chickpeas)

10:00AM 3 Bowl - 150g Green pea upma, 1.5 cup- 200ml Almond Milk (Home Made- Unsweetened)

Lunch

11:30AM 7 pc Overnight Soaked Walnuts, 1 tbsp - 15g Pumpkin Seeds, 1 Glass-200ml Mathha

01:30PM 1 quarter plate Carrot And Cabbage Salad (Coleslaw), 1 Bowl-150 gm Vegetable Curry, 2 pc
Amaranth Flour/ Rajgira Roti + 1/2 Tsp Ghee, 2 Bowl - 150g Chikoo raita, 1 bowl - 150 g
Parmal/ Parwal Sabzi (Ivy Gourd Stir Fried)

03:00PM 1 cup-150ml Chamomile Tea

Evening Snacks

05:00PM 1 Bowl-250 ml Tomato Soup, 1 Block- 50 gm Dry Roasted Tofu- 50G

Dinner

07:30PM 1 quarter plate Green Salad, 2 Bowl-150 gm Moth Dal Curry, 1 pc Bajra Roti With 1/2 Tsp
Ghee (Pearl Millet Chapati)

08:30PM 1 Cup- 200 ml Masala Milk (Skim) Without Sugar

Physical activities recommendation

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Physical activities can vary from Regular walks

Physical activities can vary from Regular walks (Brisk or normal), Jogging, Sports,
Stretching, Yoga to light weight lifting etc.

Call us : 999 888 000 5 Visit us at : www.healthians.com