Table 1

M T W T F S

Brunch Tofu bhurjee + hemp Dal Chilla + sabzi Epigamia + toast + Dal ka roti + Bhindi Paneer matar curry + Quinoa beetroot tiki +
seed roti almond butter/peanut jeera rice + any such stir fry veggies
butter sabzi

Snack 1 Fruit + buttermilk Jowar puffs Fruit salad Cheese sandwich (not Sprouts + lemonade Poha/upma/1 small
maul, feta or good uttapam
cheese)

Snack 2 Makhana + protein Diet popcorn + protein Sprouts + protein Chilla + protein Dal Tikka with spinach Muri + protein
+ protein

Dinner Dalia + air fried sweet Rajma Roti + 60gm Mushroom spaghetti Order outside food- Sambhar rice aloo Hummus; salad; pita/
potato fries rice (durum wheat/ protein rich sourdough
semolina) oyster
preferred (sheenafit)

Total protein without 50g + 40g + (depends on 30g+ protein 40g+ 43g+ 33g+
shake sabji)

M T W T F S

Brunch Protein pancakes + Tiktok wrap with Padthai/ Noodles/ Hemp seed roti + Veggie stir fry + Protein dosa/idli
fruit mushroom and paneer with veggies, tofu pumpkin sabzi + Dry paneer tikka + hemp (Sheena recipe) +
+ veggies mushroom dal sabzi roti sambhar + chutney

Snack 1 Epigamia + granolaa Cheese + amaranth Sprouts + protein Makhana + protein Diet Coke + sweet Banana chips air Fry +
crackers + lemonade potato airfry kombucha/ coffee

Snack 2 Diet popcorn + protein Chilla + protein Poha Something unhealthy Oat chilla + protein Makhana + protein

Dinner Matar roti + sabzi + Homemade pizza Methi Channa dal + Tofu stir fry + noodles/ Order outside food- Cauliflower rice +
dal (sheenafit) paratha fried rice protein rich sabzi + kadhi

Total protein without 45g+ 70g+ 40g+ 40g+ 50g+ 35g+

M T W T F S

Brunch Chinese chola + fried Khichdi + kadhi/sabzi Oat chilla + something Tofu/paneer sabzi + Soba noodles stir fry + Burrito bowl - add
rice/ cauli rice nice to balance bread/roti oyster mushroom paneer/tofu

Snack 1 Fruit salad Buttermilk + muri Epigamia / curd + Poha + lemonade Coconut water + dal Epigamia / curd
granola tikki

Snack 2 Popcorn + Protein Protein + jowarpuff Protein + Makhana Sprouts + protein Fruit salad/ something Protein + tikki
unhealthy

Dinner Quinoa roti + aloo Hara bhara kabab Order outside food- Kala channa + hemp Methi paratha + Kadhi + rice + sabzi
sabzi + dahi with paneer protein rich seed roti paneer sabzi

Total protein without 40g+ 45g+ 40g+ 50g+ 50g+ 40g+