#### Breakfast
Before workout- **Banana**: 2 small (109.0 Cal)
After workout- **Idli**: 2.5 regular (181.9 Cal)
- **Cow's Milk**: 1 glass (167.5 Cal)
- **Badam**: 10 grams (62.0 Cal)
- **Oats**: 50 grams (187.0 Cal)
- **Soaked Chana**: 1 katori (240.0 Cal)
#### Lunch
- **Dahi**: 1 katori (90.0 Cal)
- **Ghee**: 1 teaspoon (28.2 Cal)
- **Rice**: 1 katori (120.4 Cal)
- **Bhaji**: 1 katori (123.2 Cal)
- **Chapati**: 2 roti/chapati (170.5 Cal)
#### Evening Snack
- **Egg**: 3 large (232.3 Cal)
#### Dinner
- **Soya Chunk**: 30 grams (103.5 Cal)
- **Rice**: 1 katori (120.4 Cal)
- **Ghee**: 1 teaspoon (28.2 Cal)
- **Bhaji**: 1 katori (123.2 Cal)
- **Chapati**: 2 roti/chapati (170.5 Cal)
### Total Calories for the Day:
1005.9 (Breakfast) + 532.3 (Lunch) + 240.0 (Evening Snack) + 546.0 (Dinner) = **2324.2 Cal**
### Protein Count (Approximate)
Idli: 2.5 regular (7g), Egg: 3 large (18g), Peanut Butter, Jif: 1 teaspoon (1g), Cow's Milk: 1 glass (8g),
Badam: 10 grams (2g), Oats: 50 grams (6g), Banana: 2 small (2g), Dahi: 1 katori (3g)- Rice: 1 katori
(3g),Bhaji: 1 katori (2g),Chapati: 2 roti/chapati (6g), Soaked Chana**: 1 katori (10g),Soya Chunk: 30
grams (15g)
### Total Approximate Protein: 7 + 18 + 0 + 1 + 8 + 2 + 6 + 2 + 3 + 0 + 3 + 2 + 6 + 10 + 15
= **83g**
