Total Calories:-

1400

Meal 1-
A.a) 50g Raw Oats + 200g Epigamia Greek Yoghurt + 80g Banana / 100g Apple
(OATMEAL)
OR
b) 200g Epigamia Greek Yoghurt + 1 Scoop Whey + 100g Banana
+ 150g Melons (PROTEIN FRUIT CUSTARD)
OR
c) 100g Chicken Breast + 50g Raw Rice + 5g Ghee (CHICKEN RICE)
OR
d) 120g Chicken Breast + 150g Sweet Potato + Veggies + 100g Banana
/ 200g Apple / 250g Melons (CHICKEN WITH SWEET POTATO & FRUITS)

Calories Protein Carbohydrates Fats

402 24g 62g 8g
Calories Protein Carbohydrates Fats
412 43g 50g 7g
Calories Protein Carbohydrates Fats
392 33g 44g 9g
Calories Protein Carbohydrates Fats
416 41g 53g 5g
Meal 2-
A.a) 50g Raw Oats + 150g Epigamia Greek Yoghurt + 100g Banana + 150g Melons
(OATMEAL)
OR
b) 200g Epigamia Greek Yoghurt + 1 Scoop Whey + 120g Banana
+ 200g Melons (PROTEIN FRUIT CUSTARD)
OR
c) 120g Chicken Breast + 55g Raw Rice + 5g Ghee (CHICKEN RICE)
OR
d) 150g Chicken Breast + 150g Sweet Potato + Veggies + 100g Banana
/ 200g Apple / 250g Melons (CHICKEN WITH SWEET POTATO & FRUITS)

Calories Protein Carbohydrates Fats

442 21g 78g 7.5g
Calories Protein Carbohydrates Fats
447 43g 59g 7g
Calories Protein Carbohydrates Fats
443 40g 48g 10g
Calories Protein Carbohydrates Fats
465 50g 53g 6g
Meal 3-
A.a) 150g Epigamia Greek Yoghurt + 80g Banana / 100g Apple / 150g Melons
(YOGHURT WITH FRUITS)
OR
b) 1 Scoop Whey + 50g Sweet Potato (WHEY & SWEET POTATO)
OR
c) 100g Chicken Breast + Veggies (Green Beans / Broccoli) (CHICKEN SALAD)
OR
d) 1 Scoop Whey + 150g Melons / 100g Apple / 70g Banana (WHEY & FRUITS)

Calories Protein Carbohydrates Fats

176 13g 26g 3.5g
Calories Protein Carbohydrates Fats
163 25g 12.5g 2g
Calories Protein Carbohydrates Fats
165 31g 0g 3.6g
Calories Protein Carbohydrates Fats
171 25.5g 14.5g 2.5g
Meal 4-
A.a) 50g Raw Oats + 150g Epigamia Greek Yoghurt + 100g Banana + 100g Melons
(OATMEAL)
OR
b) 150g Epigamia Greek Yoghurt + 1 Scoop Whey + 120g Banana
+ 200g Melons (PROTEIN FRUIT CUSTARD)
OR
c) 120g Chicken Breast + 50g Raw Rice + 5g Ghee (CHICKEN RICE)
OR
d) 120g Chicken Breast + 150g Sweet Potato + Veggies + 100g Banana
/ 200g Apple / 250g Melons (CHICKEN WITH SWEET POTATO & FRUITS)

Calories Protein Carbohydrates Fats

425 20.5g 74g 7g
Calories Protein Carbohydrates Fats
408 40g 56g 6g
Calories Protein Carbohydrates Fats
425 40g 44g 10g
Calories Protein Carbohydrates Fats
416 41g 53g 5g