Diet reccommendations for shubham

Monday Tuesday Wednesday

3166 Kcals 2866 Kcals 2415 Kcals

Red Apple (1 pc),

Pre Kiwi (1 piece-100g), Kiwi (1 piece-100g),
Lukewarm Water With
Workout Lemon Tea (1 cup- 200ml) Lemon Tea (1 cup- 200ml)
Lemon (1 Glass-250 ml)

Boiled White Chana (Boiled

Post Greek Yogurt (1 Katori-150 Soaked Soyabean Chunks
Chickpeas) (2 Katori-150
Workout gm) (1 Bowl- 150 gm)
gm)

Moong Dal Chilla/ Puda

Beetroot Oats Chilla (3 pc), (Medium) (3 pc), Airfried Sabudana vada (3
Breakfast Toned Milk (1.5 cup- Homemade Cashew Milk pc),
200ml) (Unsweetened) (1.5 Soya Milk (1.5 portion)
glass-200ml)
Overnight Soaked Walnuts Overnight Soaked Black Overnight Soaked Black
(14 pc), Raisins (12 pc), Raisins (12 pc),
Roasted Flax Seeds/ Alsi Sunflower Seeds (1 tbsp - Watermelon Seeds (1
Mid Day
(1 tbsp - 15g), 15g), tsp-5g),
Meal Tea With Skimmed Milk Coffee With Skimmed Milk Coffee With Skimmed Milk
Without Sugar (1 cup- Without Sugar (1 cup- Without Sugar (1 cup-
200ml) 200ml) 200ml)
Kachumbar/ Cucumber
Tomato Onion Salad (1 carrot cabbage sambharo
carrot cabbage sambharo
quarter plate), 50gm (1 Bowl - 100g),
50gm (1 Bowl - 100g),
Foxnut kadhi 100gm (2 Kala Chana Curry/ Black
Safed Chana Curry/ Kabuli
Bowl - 100g), Chickpea/ Bengal Gram
Chana/ Chickpea Curry (2
Bajra na rotla 50gm (3 pc - Curry (2 Katori-150 gm),
Katori-150 gm),
Lunch 50g),
Radish thepla 35gm (3 pc-
Jowar/Bajra Roti (3 pc),
Cucumbur Raita With Milk Vegetable Salad Raita With
35g),
Curd/Vegan Curd (2 Milk Curd/Vegan Curd (2
Curd (2 Katori-150 gm),
Katori-150 gm), Katori-150 gm),
turai poppy seeds dry curry
Toned Paneer Bhurji (50 Gujarati makka simla sabzi
100gm (2 Bowl - 100g)
Gm)/ Cottage Cheese 100gm (2 Bowl - 100g)
Scramble (2 Katori-150 gm)
Mint (Pudina) Tea (1 cup-
Ginger Turmeric Tea (1 Ginger Turmeric Tea (1
200ml),
Post Lunch Chiku/ Chikoo/ Sapota (2
cup- 200ml), cup- 200ml),
Dates (1 portion- 15g) Dates (1 portion- 15g)
pc)
Tomato Soup (1 Bowl-250 Mushroom Soup (1 Vegetable Manchow Soup
Evening ml), bowl-250ml), (1 bowl-200g),
Snack Oats mung dal tikki 30gm Dry Roasted Paneer -50G White Chana Boiled -50G
(1 pc- 30g) (1 Block- 50 gm) (1 Katori-150 gm)
Beetroot And Cucumber
Vinegar Soaked Onions (1
Salad (1 quarter plate), Vinegar Soaked Onions (1
portion),
Dal Dhokli (2 Katori-150 portion),
Raw mango daal 100gm (2
Dinner gm), Sambhar (2 Katori-150
Bowl - 100g),
Bajra Roti With 1/2 Tsp gm),
Pro Chapati (High-Protein
Ghee (Pearl Millet Chapati) Multigrain Roti (2 pc)
Chapati) (2 pc)
(2 pc)
This is as per https://www.smartdietplanner.com/terms-conditions/
 Monday Tuesday Wednesday
3166 Kcals 2866 Kcals 2415 Kcals

Skim Milk With 1/2 Tsp

Before Masala Milk (Skim) Without Almond Milk With Turmeric
Elaichi Powder Without
Sleep Sugar (1.5 Cup- 200 ml) (0.75 cup- 200ml)
Sugar (1.5 Cup- 200 ml)

This is as per https://www.smartdietplanner.com/terms-conditions/