PRASHANTPATIILFITNESS

6-WEEK
 CLICK THE BELOW ICNS TO VISIT US

Calories are the amount of energy released when your body breaks down (digests and absorbs) food. The
more calories a food has, the more energy it can provide to your body. When you eat more calories than you
need, your body stores the extra calories as body fat , and when you cut the excess calories your body loose
fat ,not that simple
 CLICK THE BELOW ICNS TO VISIT US

THE CARBS SOURCES USED IN DIET, FOODS ARE MOST OF COMPLEX CARBS , & WE HAVE
INCREASED YOUR PROTIEN INTAKE & IT COMES FROM SOME LEAN PROTIEN SOURCES & SOME OF
FROM MIX CRBS PROTIEN & FAT SOURCES & FOR THE FAT WE KEEP THEM 20% OF YOUR CALORIES
IT MEANS YOU WILL BE EATING 26 –TO- 30 GRAMS OF GOOD FAT

CARBS INTAKE , I KEPT IT 30% & FAT INTAKE IS 20% USED ONLY GOOD FAT & FOR THE PROTIEN I KEPT IT 50% SOME
MIXED SOURCES OF PROTIEN & SOME OF LEAN SOURCES OF PROTIEN

THE MAIN AIM OF THIS DIET AND THE MACROS DESIGNED FOR THIS DIET IS TO DEACREASED YOUR BAD CHOLESTROL &
DEACREASED TRYGLYICERIDES ANY ANY OTHER HALTH ISSUES THAT YOU MENTIONED IN DIET PLAN FORM
STILL IF YOUR CONFUSED OR FACING ANY KIND OF PROBLEM IN DIET JUST CALL OR WHATSAPP US YOUR QUESTIONS

[Link]

[Link]

[Link]
 CLICK THE BELOW ICNS TO VISIT US

OATS ,EGGS ,MOONG –MASOOR-UDUD DAL ,KALE CHANR ,SOYACHUNKS ,FLAXSEEDS ,BROWN RICE ,CHIKEN ,BROWN
BREAD ,RATALE ,WHEY ISOLATE PROTIEN POWDER ,ALMONS ,CASHEWS ,WALNUTS ,RAVAS FISH ,AMARNATH ,SOYABINS
,KIDNEY BINS ,MOONG BINS ,

PALAK ,WATANE ,BEET ,CABBAGE ,CUCUMBER ,TOMATOES ,ONIONS ,CARROTS ,SHIMLA MIRCH

STILL IF YOUR CONFUSED OR FACING ANY KIND OF PROBLEM IN DIET JUST CALL OR WHATSAPP US YOUR QUESTIONS

[Link]

[Link]

[Link]
 MEAL -1
MEAL-1 OPTION-1 MEAL-1 OPTION-2 MEAL-1 OPTION-3 MEAL-1 OPTION-4
RAW OATS 35 GRAM RAW MOONG DAL 35 GRAM COOKED BROWN RICE OR MASOOR DAL 40 GRAM
EGG WHITES BOILED 300 GRAM SOYACHUNKS 45 GRAM BROWN RICE KHICHDI PLAIN 120 SOYACHUNKS 45 GRAM
SPINACH (PALAK)100 GRAM FLAXSEEDS 20 GRAM GRAM FLAXSEEDS 15 GRAM
CHIKEN BREAST BOILED 150
GRAM
FLAXSEEDS 15 GRAM

MEAL-1-OPTION-1 RECIPE & INSTRUCTIONS

DO WEIGHING OF RAW OATS 35 GRAM THEN AS PER YOUR CHOISE MAKE THEM IN HOT WATER LIKE MAGIE OR I PREFER EATING THEM RAW (KACCHE)
& BOIL EGGS & EAT ONLY 300 GRAM EGG WHITES (EGG WHITES ONLY ) & EAT PALAK RAW VEGGIES
MEAL-1-OPTION-2 RECIPE
DO WEIGHING OF 35 GRAM RAW MOONG DAL AND RAW SOYACHUNKS 45 GRAM KEEP IT IN WATER FOR 1 HOUR FOR SOAKING AFTER 1 HOUR TKE WATER OUT
FORM DAL & SOYACHUNKS & ROAST THE DAL & SOYACHUNKS ON TAWA WITH MASALAS FOR 5 MINT AND ADD 20 GRAM FLAXSEEDS
MEAL-1-OPTION-3 RECIPE
TAKE 120 GRAM COOKED BROWN RICE OR 120 GRAM COOKED BROWN RICE KHICHDI PLAIN & TAKE BONELESS CHIKEN 150 GRAM AND BOIL THEM & TAKE 15
GRAM FLAXSEEDS , TAKE ALL THIS FOOD IN PLATE AND EAT
MEAL-1-OPTION-4 RECIPE
DO WEIGHING OF 40 GRAM RAW MASOOR DAL AND RAW SOYACHUNKS 45 GRAM KEEP IT IN WATER FOR 1 HOUR FOR SOAKING AFTER 1 HOUR TKE WATER
OUT FORM DAL & SOYACHUNKS & ROAST THE DAL & SOYACHUNKS ON TAWA WITH MASALAS FOR 5 MINT AND ADD 20 GRAM FLAXSEEDS
NOTES
• WEIGHING OF OATS IS RAW MEANS DO WEIGHING OF OATS UNCOOKED
• EAT BOILED EGG WHITES ONLY EGG WHITES ,DO NOT EAT YOLK <>/ DO WEIGHING OF DAL RAW AND ROAST THE DAL ON TAWA AFTER SOAKIG ON WATER
• DO NOT COOK SPINACH JUST WASH AND EAT RAW
 MIX VEGGIES & FRUITS SALAD WITH EACH MEALS -
WITH EVERY MEAL YOU HAVE TO EAT SALAD
SALAD
BEET 100 GRAM
SPINACH 100 GRAM
CABBAGE 100 GRAM
CUCUMBER 100 GRAM
TOMATO 100 GRAM
ONION 100 GRAM
CARROT 100 GRAM
SHIMLA MIRCH 100 GRAM
SALAD WITH EACH MEAL, RECIPE & INSTRUCTIONS
TAKE ALL THE FRUITS AND VEGGIES GIVEN ABOVE 100 GRAM AND CUT THEM IN SMALL PIECES AND MAKE MIX SALAD & AFTER MAKING DIVIDE ALL SALAD IN
FOUR PARTS & EAT EVERY PART WITH EACH MEAL

NOTES
DO NOT COOK OR BOIL VEGGIES JUST WASH THEM TAKE ALL VEGGIES 100 GRAM LISTED ABOVE ONLY VEGGIES & FRUITS YOU HAVE TO EAT IN SALAD
AFTER MAKNG SALAD DIVIDE SALAD IN FOUR PARTS , AND EAT EACH PART WITH EACH MEAL
 MEAL -2
MEAL-2 OPTION-1 MEAL-2 OPTION-2 MEAL-2 OPTION-3 MEAL-2 OPTION-4
BROWN BREAD 50 GRAM SWEET POTATO BOILED 120 UDUD DAL 40 GRAM BROWN RICE 120 GRAM
BOILED EGG WHITES 300 GRAM GRAM SOYACHUNKS 40 GRAM BOILED CHIKEN BREAST 150
FLAXSEDDS 8 GRAM WHEY ISOLATE 45 GRAM ALOMDS 7 GRAM GRAM
ALOMDS 7 GRAM CASHEWS 7 GRAM FLAXSEEDS 8 GRAM
CASHEWS 7 GRAM

MEAL-2-OPTION-1 RECIPE & INSTRUCTIONS

DO WEIGHING OF BROWN BREAD 50 GRAMS
& BOIL EGGS & EAT ONLY 300 GRAM EGG WHITES (EGG WHITES ONLY ) & FLAXSEEDS 8 GRAM
MEAL-2-OPTION-2 RECIPE INSTRUCTIONS
DO WEIGHING OF 35 GRAM COOKED SWEET POTAOTES , TAKE 45 GRAMS OF WHEY ISOLATE PROTIEN POWDER & TAKE 7 GRAM OF ALMOND & CASHEWS,
TAKEL ALL IN ONE PLATE & EAT
MEAL-3-OPTION-3 RECIPE INSTRUCTIONS
DO WEIGHING OF 40 GRAM RAW UDAD DAL AND RAW SOYACHUNKS 45 GRAM KEEP IT IN WATER FOR 1 HOUR FOR SOAKING AFTER 1 HOUR TKE WATER OUT FORM DAL & SOYACHUNKS
& ROAST THE DAL & SOYACHUNKS ON TAWA WITH MASALAS FOR 5 MINT AND & TAKE 7 GRAM OF ALMOND & CASHEWS , TAKE ALL IN ONE PLATE & EAT

MEAL-4-OPTION-4 RECIPE INSTRUCTIONS

TAKE 120 GRAM COOKED BROWN RICE OR 120 GRAM COOKED BROWN RICE KHICHDI PLAIN & TAKE BONELESS CHIKEN 150 GRAM AND BOIL THEM & TAKE 8
GRAM FLAXSEEDS , TAKE ALL THE FOOD IN PLATE AND EAT
NOTES
• WEIGHING OF OATS IS RAW MEANS DO WEIGHING OF OATS UNCOOKED
• EAT BOILED EGG WHITES ONLY EGG WHITES ,DO NOT EAT YOLK / WEIGHING OF SWEET POTATOES AFTER BOILED / EAT FLAXSEEDS RAW (KACHHE)
• DO WEIGHING OF UDUD DAL RAW AND ROAST THE DAL ON TAWA AFTER SOAKIG ON WATER
 MIX VEGGIES & FRUITS SALAD WITH EACH MEALS -
WITH EVERY MEAL YOU HAVE TO EAT SALAD
SALAD
BEET 100 GRAM
SPINACH 100 GRAM
CABBAGE 100 GRAM
CUCUMBER 100 GRAM
TOMATO 100 GRAM
ONION 100 GRAM
CARROT 100 GRAM
SHIMLA MIRCH 100 GRAM

SALAD WITH EACH MEAL, RECIPE & INSTRUCTIONS

TAKE ALL THE FRUITS AND VEGGIES GIVEN ABOVE 100 GRAM AND CUT THEM IN SMALL PIECES AND MAKE MIX SALAD & AFTER MAKING DIVIDE ALL SALAD IN
FOUR PARTS & EAT EVERY PART WITH EACH MEAL

NOTES
DO NOT COOK OR BOIL VEGGIES JUST WASH THEM TAKE ALL VEGGIES 100 GRAM LISTED ABOVE ONLY VEGGIES & FRUITS YOU HAVE TO EAT IN SALAD
AFTER MAKNG SALAD DIVIDE SALAD IN FOUR PARTS , AND EAT EACH PART WITH EACH MEAL
 MEAL -3
MEAL-3 OPTION-1 MEAL-3 OPTION-2 MEAL-3 OPTION-3 MEAL-3 OPTION-4
BOILE EGG 1 BROWN BREAD 35 GRAM BOILED CHICKPEAS 80 GRAM BROWN RICE 120 GRAM
STAMED RAVAS FISH 150GRAM BOILED EGG WHITE 200 GRAM SOYACHUNKS 50 GRAM BOILED CHIKEN BREAST 150
COOKED QUINOA 100GRAM SOYABIN 30 GRAM FLAXSEED 10 GRAM GRAM

MEAL-3-OPTION-1 RECIPE & INSTRUCTIONS

ONE WHOLE (PURN ) BOILED EGG & STEAMED RAVAS FISH (VAFAVLELI RAVAS FISH ) 150 GRAM
AND COOKED QUINOA (AMARNATH ) 100 GRAM
MEAL-3-OPTION-2 RECIPE INSTRUCTIONS
DO WEIGHING OF BROWN BREAD 35 GRAM & TAKE BOILED EGG WHITES ONLY 200 GRAM & TAKE 30 GRAM RAW KACHHE SOYABIN (BINS NOT CHUNKS ) AND
KEEP THEM IN WATER FOR 1 HOUR AFTER 1 HOUR REMOVE WATER FROM IT & ROAST SPYABIN ON TAWA WITH ADDED MASALAS
MEAL-3-OPTION-3 RECIPE INSTRUCTIONS
DO WEIGHING OF 80 GRAM BOILED CHIKPEAS (CHANE) DO WEIGHING OF 50 GRAM RAW SOYACHUNKS & KEEP IT THEM IN WATER FOR SOFTNESS ,& TAKE
FLAXSEEDS 10 GRAM TAKE ALL IN ONE PLATE & EAT
MEAL-3-OPTION-4 RECIPE INSTRUCTIONS
TAKE 120 GRAM COOKED BROWN RICE OR 120 GRAM COOKED BROWN RICE KHICHDI PLAIN & TAKE BONELESS CHIKEN 150 GRAM AND BOIL THEM , TAKE ALL
THE FOOD IN PLATE AND EAT
NOTES
• RAVS FISH (VAFAVLELI RAVAS MASA 150 GRAM <> QUINOA MINS AMARANATH
• DO WEIGHING OF CHIKPEAS (CHANE ) AFTER BOILEING THEM / EAT FLAXSEEDS RAW (KACHHE)
• ABOVE LISTED SOYABINS ARE BINS NOT SOYACHUNKS
 MIX VEGGIES & FRUITS SALAD WITH EACH MEALS -
WITH EVERY MEAL YOU HAVE TO EAT SALAD
SALAD
BEET 100 GRAM
SPINACH 100 GRAM
CABBAGE 100 GRAM
CUCUMBER 100 GRAM
TOMATO 100 GRAM
ONION 100 GRAM
CARROT 100 GRAM
SHIMLA MIRCH 100 GRAM
SALAD WITH EACH MEAL, RECIPE & INSTRUCTIONS
TAKE ALL THE FRUITS AND VEGGIES GIVEN ABOVE 100 GRAM AND CUT THEM IN SMALL PIECES AND MAKE MIX SALAD & AFTER MAKING DIVIDE ALL SALAD IN
FOUR PARTS & EAT EVERY PART WITH EACH MEAL

NOTES
DO NOT COOK OR BOIL VEGGIES JUST WASH THEM TAKE ALL VEGGIES 100 GRAM LISTED ABOVE ONLY VEGGIES & FRUITS YOU HAVE TO EAT IN SALAD
AFTER MAKNG SALAD DIVIDE SALAD IN FOUR PARTS , AND EAT EACH PART WITH EACH MEAL
 MEAL -4
MEAL-4 OPTION-1 MEAL-4 OPTION-2 MEAL-4 OPTION-3 MEAL-4 OPTION-4
KIDNEY BEANS 50 GRAM VATANE 150 GRAAM BOILD MOONG BINS 200 GRAM MOONG BEANS BOILED 45
WHEY ISOLATE 35 GRAM SOYACHUNKS 50 GRAM BOILED CHIKEN BREAST 100 GRAM
CASHEW 7 GRAM FLAXSEED 15 GRAM GRAM SOYACHUNKS 40 GRAM
ALMONDS 7 GRAM WALNUTS 10 GRAM

MEAL-4-OPTION-1 RECIPE & INSTRUCTIONS

TAKE RAW KIDNEY BINS 50 GRAM AND KEEP THEM IN WATER FOR 1 OR 2 HOUR AFTER THAT RMOVE WATER FROM IT AND ROAST THE KIDNEY BINS ON TAWA
WITH ADDED MASLAS ONION -TOMATO , TAKE WHEY ISOLATE 35 GRAM , TAKE ALMONDS AND CASHEWS 7 GRAM KEEP ALL FOOD IN PLATE & EAT
MEAL-4-OPTION-2 RECIPE INSTRUCTIONS
DO WEIGHING OF 150 GRAM RAW (KACHHE ) WATANE THEN TAKE 50 GRAM OF SOYACHUNKS & KEEP THEM IN WATER FOT 15 MINT AFTER THAT REMOVE
WATER FROM SOYACHUNKS & CUT THEM IN LITTLE PIECES & ROAST ON TAWA WITH ADDED MASLAS ONION -TOMATO & TAKE 15 GRAM FLAXSEEDS

MEAL-4-OPTION-3 RECIPE INSTRUCTIONS

DO WEIGHING OF 200 GRAM BOILED MOONG BINS & ROAST ON TAWA WITH ADDED MASLAS ONION & TOMATO & DO WEIGHING OF 100 GRAM BOILED
CHIKEN BREAST ,& TAKE 10 GRAM WALNUTS , TAKE ALL IN ONE PLATE & EAT
MEAL-4-OPTION-4 RECIPE INSTRUCTIONS
DO WEIGHING OF 45 GRAM BOILED MOONG BINS & DO WEIGHING OF 40 GRAM RAW SOYACHUNKS & KEEP THEM IN WATER FOT 15 MINT AFTER THAT REMOVE WATER FROM
SOYACHUNKS & CUT THEM IN LITTLE PIECES & ROAST ON TAWA WITH ADDED MASLAS ONION & TOMATO, DO SAME WITH BOILED MOONG BINS, TAKE ALL IN ONE PLATE & EAT
NOTES
• DO WEIGHING OF KIDNEY BINS RAW (KACHHE) / DO NOT COOK VATANE EAT RAW
• EAT MOONG BINS AFTER BOILED
• KEEP SOYACHUNKS IN WATER BEFORE EATING DO NOT BOIL SOYACHUNKS
 MIX VEGGIES & FRUITS SALAD WITH EACH MEALS -
WITH EVERY MEAL YOU HAVE TO EAT SALAD
SALAD
BEET 100 GRAM
SPINACH 100 GRAM
CABBAGE 100 GRAM
CUCUMBER 100 GRAM
TOMATO 100 GRAM
ONION 100 GRAM
CARROT 100 GRAM
SHIMLA MIRCH 100 GRAM
SALAD WITH EACH MEAL, RECIPE & INSTRUCTIONS
TAKE ALL THE FRUITS AND VEGGIES GIVEN ABOVE 100 GRAM AND CUT THEM IN SMALL PIECES AND MAKE MIX SALAD & AFTER MAKING DIVIDE ALL SALAD IN
FOUR PARTS & EAT EVERY PART WITH EACH MEAL

NOTES
DO NOT COOK OR BOIL VEGGIES JUST WASH THEM TAKE ALL VEGGIES 100 GRAM LISTED ABOVE ONLY VEGGIES & FRUITS YOU HAVE TO EAT IN SALAD
AFTER MAKNG SALAD DIVIDE SALAD IN FOUR PARTS , AND EAT EACH PART WITH EACH MEAL
 PROTEIN CARBOHYDRATES FAT CALORIES

164g TO
DAILY TOTAL OF MACROS 156g-TO 26g TO 1558- TO
160g PROTIEN
189g
30g FAT 1669- CALORIE’S
CARBS

• NOTES
• EAT IN EVERY 3.5 OR 4 HOURS OR ACCORDING DO YOUR SLOW METABOLISM
• ALL MEALS CONTAINS COMLEX CARB
• AVOID SIMPLE CARBS
• EAT PROTIEN IN EVERY MEAL
• EAT 4 SERVINGS OF ANY LEAFYVEGGIES I HAVE GIVEN SALAD AFTER EACH MEAL EAT THAT
• DO DAILY WORKOUT AND CARDIO
• DO COMPOND MOVEMENT’S SETWITH 15 T0 12
• REST 45-90sec
• 30 MIN CARDIO DAILY
• 4-5 LITERS OF WATER A DAY
CLICK TO WATCH MY LATEST WORKOUT VIDEOS
AND DO LIKE , SHARE SUNSCRIBE , COMMENT
CLICK TO ABOVE ICONS TO VISIT MY SOCIAL MEDIA HANDLES , WEBSITE
CLICK TO ABOVE ICONS TO VISIT MY SOCIAL MEDIA HANDLES , WEBSITE