MEAL MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1 cup cooked brown 1 cup cooked brown
LUNCH (500 Cal, 30g 1 cup cooked brown rice 2 multigrain rotis – 180 1 cup cooked brown rice – 2 rotis – 180 Cal, 7g rice – 215 Cal, 5g 1 cup cooked quinoa – rice – 215 Cal, 5g
Protein) (215 Cal, 5g Protein) Cal, 7g Protein 215 Cal, 5g Protein Protein Protein 220 Cal, 8g Protein Protein
1 cup moong-masoor
dal (180 Cal, 12g 1 cup chana dal – 180 1 cup toor dal tadka – 180 1 cup panchmel dal – 1 cup rajma curry – 1 cup moth dal – 180 1 cup chole masala –
1:00 PM Protein) Cal, 12g Protein Cal, 12g Protein 180 Cal, 12g Protein 180 Cal, 12g Protein Cal, 12g Protein 180 Cal, 12g Protein
1 small bowl bhindi 1 small bowl methi 1 small mix veg 9
sabzi (100 Cal, 5g 1 small bowl methi aloo - 1 small bowl tori vadiyaan 1 small bowl 1 small bowl paneer sabzi – 100 Cal, 5g paneer heavy – 100
Protein) 100 cal, 4 g protein - 7g protein mushroom - 60 cal, 5g bhurji - 14g Protein Cal, 5g Protein
100g Greek yogurt with 100g cottage cheese 100g Greek yogurt
Snack (250 Cal, 20g 100g paneer (200 Cal, chia seeds – 120 Cal, 10g 100g paneer (200 Cal, 18g (paneer) – 200 Cal, with chia seeds – 120 50g chana – 150 Cal, 100g paneer – 200 Cal,
Protein) 18g Protein) Protein Protein) 18g Protein Cal, 10g Protein 10g Protein 18g Protein
10 almonds (70 Cal, 2g 10 almonds – 70 Cal, 2g 10 almonds (70 Cal, 2g 10 walnuts – 70 Cal, 10 almonds – 70 Cal, 1 handful of grapes – 10 almonds – 70 Cal,
4:30 PM Protein) Protein Protein) 2g Protein 2g Protein 80 Cal, 1g Protein 2g Protein
1 cup green tea – 0 Cal, 1 cup green tea – 0 1 cup green tea – 0 1 cup green tea – 0 1 cup green tea – 0
1 cup green tea (0 Cal) 0g Protein 1 cup green tea (0 Cal) Cal, 0g Protein Cal, 0g Protein Cal, 0g Protein Cal, 0g Protein
Dinner (500 Cal, 30g 2 multigrain rotis (180 1 cup cooked quinoa – 2 multigrain rotis – 180 2 multigrain rotis (180 2 multigrain rotis – 2 rotis – 180 Cal, 7g 2 rotis – 180 Cal, 7g
Protein) Cal, 7g Protein) 220 Cal, 8g Protein Cal, 7g Protein Cal, 7g Protein) 180 Cal, 7g Protein Protein Protein
1 cup lobia (black-eyed 1 cup mushroom matar 1 cup soya chunks 1 cup mushroom 1 cup chana methi
1 cup soya chunks curry peas) curry – 180 Cal, curry – 200 Cal, 15g curry (200 Cal, 20g 1 cup palak paneer – methi curry – 220 Cal, curry – 220 Cal, 18g
(200 Cal, 20g Protein) 14g Protein Protein Protein) 220 Cal, 18g Protein 18g Protein Protein
1 small bowl gobi-
1 small bowl beans aloo 1 small bowl sookhi dal – 1 bowl salad – 30 Cal, 2g matar aloo sabzi (30 1 bowl salad – 30 Cal, 1 bowl salad – 30 Cal, 1 bowl salad – 30 Cal,
( 2g Protein) 9g Protein Cal, 4g Protein) 2g Protein 2g Protein 2g Protein
1 cup curd (80 Cal, 6g 1 cup curd – 80 Cal, 6g 1 cup curd – 80 Cal, 6g 1 cup curd (80 Cal, 6g 1 cup curd – 80 Cal, 1 cup curd – 80 Cal, 1 cup curd – 80 Cal, 6g
Protein) Protein Protein Protein) 6g Protein 6g Protein Protein
1 glass skimmed milk
1 glass turmeric milk –
Light Snack (250 Cal, with haldi (120 Cal, 10g 1 glass buttermilk – 120 1 glass almond milk – 1 glass skimmed milk 1 glass turmeric milk – 1 glass buttermilk –
120 Cal, 10g Protein
20g Protein) Protein) Cal, 10g Protein 120 Cal, 10g Protein – 120 Cal, 10g Protein 120 Cal, 10g Protein 120 Cal, 10g Protein
1 tsp sunflower seeds –
1 tsp flaxseeds (50 Cal, 1 tsp flaxseeds – 50 Cal, 1 tsp pumpkin seeds – 1 tsp flaxseeds – 50 1 tsp sunflower seeds 1 tsp flaxseeds – 50
50 Cal, 2g Protein
9:45 PM 2g Protein) 2g Protein 50 Cal, 2g Protein Cal, 2g Protein – 50 Cal, 2g Protein Cal, 2g Protein
50g fox nuts
50g roasted makhana –
50g roasted chana (80 50g fox nuts (makhana) – 50g roasted chana – 50g roasted makhana 50g roasted fox nuts – (makhana) – 80 Cal, 8g
80 Cal, 8g Protein
Cal, 8g Protein) 80 Cal, 8g Protein 80 Cal, 8g Protein – 80 Cal, 8g Protein 80 Cal, 8g Protein Protein
15 mins strength 20 mins resistance
30-45 mins brisk walk (bodyweight exercises) + training + 20 mins Stair climbing (10-15 Active rest (light
EXERCISES (or 10K steps) 20 mins walk HIIT workout (30 mins) 45 mins brisk walk walk mins) + 20 mins walk yoga/stretching)
