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Pro2500CALORIESSAMPLEDIETS 210819 055559

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Lord Alpaku dhas
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280 views38 pages

Pro2500CALORIESSAMPLEDIETS 210819 055559

Fgbn

Uploaded by

Lord Alpaku dhas
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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1.

2500 CAL ( NV WITHOUT WHEY )


Calories and macros :

• Protein : 120g (approx.)


• Fats : 90g (approx.)
• Carbs : 305g (approx.)
• Fiber : 35g (approx.)

MEAL 1 :
Coconut chutney : 40g ( 80 cal )
Idli : 100g ( 155 cal )
Whole Egg: 2 ( 130 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 60g ( 225 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 30g ( 175 cal )
MEAL 3 :
Boiled chicken breast ( add spices ) : 150g ( 245 cal )
Rice cooked : 300g ( 290 cal )
Potato curry : 100g ( 70 cal )
MEAL 4 :
Peanut : 35g ( 200 cal )
Dates : 35g ( 110 cal )
MEAL 5 :
Plain gravy : 100g ( 40 cal )
Chapatti : 130g ( 315 cal )
Olive oil : 4g ( 40 cal )

2. 2500 CAL ( NV WITHOUT WHEY )


Calories and macros :

• Protein : 125g (approx.)


• Fats : 90g (approx.)
• Carbs : 310g (approx.)
• Fiber : 35g (approx.)

MEAL 1 :
Wheat bread : 4 slice ( 190 cal ) [ with Peanut butter ]
Peanut butter : 20g ( 115 cal )
Whole Egg: 2 ( 130 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 60g ( 225 cal )
• Milk : 350ml ( 240 cal )
• Peanut butter : 30g ( 175 cal )
MEAL 3 :
Boiled chicken breast ( add spices ) : 150g ( 245 cal )
Rice cooked : 300g ( 290 cal )
Potato curry : 100g ( 70 cal )
MEAL 4 :
Peanut : 35g ( 200 cal )
Dates : 30g ( 95 cal )
MEAL 5 :
Plain gravy : 100g ( 40 cal )
Chapatti : 130g ( 315 cal )
Olive oil : 4g ( 40 cal )

3. 2500 CAL ( NV WITHOUT WHEY )


Calories and macros :

• Protein : 120g (approx.)


• Fats : 90g (approx.)
• Carbs : 310g (approx.)
• Fiber : 35g (approx.)

MEAL 1 :
Upma : 200g ( 265 cal ) [ with low cal side dish ]
Whole Egg: 2 ( 130 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 60g ( 225 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 30g ( 175 cal )
MEAL 3 :
Boiled chicken breast ( add spices ) : 150g ( 245 cal )
Rice cooked : 300g ( 290 cal )
Potato curry : 100g ( 70 cal )
MEAL 4 :
Peanut: 35g ( 200 cal )
Dates : 35g ( 110 cal )
MEAL 5 :
Plain gravy : 100g ( 40 cal )
Chapatti : 130g ( 315 cal )
Olive oil : 4g ( 40 cal )

4. 2500 CAL ( NV WITHOUT WHEY )


Calories and macros :

• Protein : 150g (approx.)


• Fats : 75g (approx.)
• Carbs : 310g (approx.)
• Fiber : 35g (approx.)

MEAL 1 :
Wheat bread : 4 slice ( 190 cal ) [ with Peanut butter ]
Peanut butter : 25g ( 145 cal )
Whole Egg: 2 ( 130 cal )
MEAL 2 :
Shake :
• Oats : 55g ( 205 cal )
• Milk : 300ml ( 210 cal )
• Peanut butter : 25g ( 145 cal )
Red banana : 100g ( 110 cal )
MEAL 3 :
Boiled chicken breast ( add spices ) : 100g ( 165 cal )
Rice cooked : 300g ( 290 cal )
Potato curry : 150g ( 105 cal )
MEAL 4 :
Red banana : 100g ( 110 cal )
MEAL 5 :
Plain gravy : 100g ( 40 cal )
Chapatti : 150g ( 250 cal )
Olive oil : 4g ( 40 cal )
Chicken breast : 150g ( 250 cal )

5. 2500 CAL ( NV WITHOUT WHEY )


Calories and macros :

• Protein : 150g (approx.)


• Fats : 75g (approx.)
• Carbs : 310g (approx.)
• Fiber : 35g (approx.)

MEAL 1 :
Plain gravy ( add spices ) : 100g ( 40 cal ) [ with dosa ]
Dosa : 100g ( 195 cal )
Red banana : 100g ( 110 cal )
Whole Egg: 2 ( 130 cal )
MEAL 2 :
Shake :
• Oats : 60g ( 225 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 30g ( 175 cal )
• Honey : 10g ( 30 cal )
MEAL 3 :
Boiled chicken breast ( add spices ) : 150g ( 250 cal )
Rice cooked : 300g ( 290 cal )
Potato curry : 100g ( 70 cal )
MEAL 4 :
Peanut : 35g ( 200 cal )
Dates : 35g ( 110 cal )
MEAL 5 :
Plain gravy : 100g ( 40 cal )
Chapatti : 130g ( 315 cal )
Olive oil : 4g ( 40 cal )

6. 2500 CAL ( NV WITH WHEY )


Calories and macros :

• Protein : 125g (approx.)


• Fats : 100g (approx.)
• Carbs : 285g (approx.)
• Fiber : 30g (approx.)

MEAL 1 :
Upma : 200g ( 265 cal ) [ with low cal side dish ]
Whole Egg: 4 ( 265 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 15g ( 45 cal )
• Oats : 40g ( 150 cal )
• Milk : 450ml ( 310 cal )
• Peanut butter : 30g ( 175 cal )
MEAL 3 :
Rice cooked : 250g ( 245 cal )
Potato curry : 100g ( 70 cal )
Boiled chicken breast : 100g ( 165 cal )
Olive oil : 5g ( 45 cal )
MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 35g ( 110 cal )
WHEY protein : 30g ( 125 cal )
MEAL 5 :
Plain gravy : 80g ( 35 cal )
Chapatti : 100g ( 245 cal )
Olive oil : 4g ( 40 cal )

7. 2500 CAL ( NV WITH WHEY )


Calories and macros :

• Protein : 110g (approx.)


• Fats : 95g (approx.)
• Carbs : 315g (approx.)
• Fiber : 35g (approx.)
MEAL 1 :
Wheat bread : 4 slice ( 190 cal ) [ with Peanut butter ]
Peanut butter : 20g ( 115 cal )
Whole Egg: 4 ( 265 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 40g ( 150 cal )
• Milk : 450ml ( 310 cal )
• Peanut butter : 30g ( 175 cal )
MEAL 3 :
Rice cooked : 250g ( 245 cal )
Potato curry : 100g ( 70 cal )
Boiled chicken breast : 100g ( 165 cal )
Olive oil : 5g ( 45 cal ) [ cook with chicken breast ]
MEAL 4 :
Peanut: 20g ( 110 cal )
Dates : 35g ( 110 cal )
WHEY protein : 30g ( 125 cal )
MEAL 5 :
Plain gravy : 80g ( 35 cal )
Chapatti : 100g ( 245 cal )
Olive oil : 4g ( 40 cal )

8. 2500 CAL ( NV WITH WHEY )


Calories and macros :

• Protein : 110g (approx.)


• Fats : 95g (approx.)
• Carbs : 315g (approx.)
• Fiber : 35g (approx.)

MEAL 1 :
Idli : 100g ( 160 cal )
Coconut chutney : 70g ( 145 cal )
Whole Egg: 4 ( 265 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 15g ( 50 cal )
• Oats : 40g ( 150 cal )
• Milk : 450ml ( 310 cal )
• Peanut butter : 30g ( 175 cal )
MEAL 3 :
Rice cooked : 250g ( 245 cal )
Potato curry : 100g ( 70 cal )
Boiled chicken breast : 100g ( 165 cal )
Olive oil : 5g ( 45 cal ) [ cook with chicken breast ]
MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 35g ( 110 cal )
WHEY protein : 30g ( 125 cal )
MEAL 5 :
Plain gravy : 80g ( 35 cal )
Chapatti : 100g ( 245 cal )
Olive oil : 4g ( 40 cal )

9. 2500 CAL( NV WITH WHEY )


Calories and macros :

• Protein : 130g (approx.)


• Fats : 100g (approx.)
• Carbs : 285g (approx.)
• Fiber : 30g (approx.)

MEAL 1 :
Plain gravy ( add spices ) : 100g ( 40 cal )
Dosa : 100g ( 195 cal )
Whole Egg: 4 ( 265 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 15g ( 50 cal )
• Oats : 40g ( 150 cal )
• Milk : 450ml ( 310 cal )
• Peanut butter : 30g ( 175 cal )
MEAL 3 :
Rice cooked : 250g ( 245 cal )
Potato curry : 100g ( 70 cal )
Boiled chicken breast : 100g ( 165 cal )
Olive oil : 5g ( 45 cal ) [ cook with chicken breast ]
MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 35g ( 110 cal )
whey protein : 30g ( 125 cal )
MEAL 5 :
Plain gravy : 80g ( 35 cal )
Chapatti : 100g ( 245 cal )
Olive oil : 4g ( 40 cal )

10. 2500 CAL ( NV WITH WHEY )


Calories and macros :

• Protein : 130g (approx.)


• Fats : 100g (approx.)
• Carbs : 290g (approx.)
• Fiber : 30g (approx.)

MEAL 1 :
Wheat bread : 4 slice ( 190 cal ) [ with Peanut butter ]
Peanut butter : 20g ( 115 cal )
Whole Egg: 4 ( 265 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 40g ( 150 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 30g ( 175 cal )
MEAL 3 :
Rice cooked : 250g ( 245 cal )
Potato curry : 100g ( 70 cal )
Boiled chicken breast : 100g ( 165 cal )
Olive oil : 5g ( 45 cal ) [ add in Potato curry ]
MEAL 4 :
Peanut: 20g ( 110 cal )
Dates : 35g ( 110 cal )
whey protein : 30g ( 125 cal )
MEAL 5 :
Sambar : 1 katori ( 115 cal )
Rice cooked : 200g ( 195 cal )
Olive oil : 4g ( 40 cal )

11. 2500 CAL (EGG WITHOUT WHEY )


Calories and macros :

• Protein : 110g (approx.)


• Fats : 115g (approx.)
• Carbs : 275g (approx.)
• Fiber : 25g (approx.)

MEAL 1 :
Wheat bread : 4 slice ( 190 cal ) [ with Peanut butter ]
Peanut butter : 25g ( 145 cal )
Whole Egg: 4 ( 265 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 40g ( 150 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 30g ( 175 cal )
MEAL 3 :
Rice cooked : 250g ( 245 cal )
Potato curry : 100g ( 70 cal )
Cucumber : 100 ( 15 cal )
Olive oil : 5g ( 45 cal ) [ add in Potato curry ]
MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 35g ( 110 cal )
Egg white : 4 ( 70 cal )
MEAL 5 :
Panner : 100g ( 265 cal )
Rice cooked : 200g ( 195 cal )
Olive oil : 4g ( 40 cal )

12. 2500 CAL (EGG WITHOUT WHEY )


Calories and macros :

• Protein : 105g (approx.)


• Fats : 115g (approx.)
• Carbs : 270g (approx.)
• Fiber : 25g (approx.)
MEAL 1 :
Idli : 120g ( 190 cal )
Coconut chutney : 70g ( 145 cal )
Whole Egg: 4 ( 265 cal )
Red banana : 100g ( 115 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 40g ( 150 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 30g ( 175 cal )
MEAL 3 :
Rice cooked : 250g ( 245 cal )
Potato curry : 100g ( 70 cal )
Cucumber : 100 ( 15 cal )
Olive oil : 5g ( 45 cal ) [ add in Potato curry ]
MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 35g ( 110 cal )
Egg white : 4 ( 70 cal )
MEAL 5 :
Panner : 100g ( 265 cal )
Rice cooked : 200g ( 195 cal )
Olive oil : 4g ( 40 cal )

13. 2500 CAL (EGG WITHOUT WHEY )


Calories and macros :

• Protein : 105g (approx.)


• Fats : 115g (approx.)
• Carbs : 265g (approx.)
• Fiber : 20g (approx.)

MEAL 1 :
Plain gravy ( add spices ) : 100g ( 40 cal )
Dosa : 120g ( 230 cal )
Whole Egg: 5 ( 230 cal )
Red banana : 100g ( 115 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 40g ( 150 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 30g ( 175 cal )
MEAL 3 :
Rice cooked : 250g ( 245 cal )
Potato curry : 100g ( 70 cal )
Cucumber : 100 ( 15 cal )
Olive oil : 5g ( 45 cal ) [ add in Potato curry ]
MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 35g ( 110 cal )
Egg white : 3 ( 50 cal )
MEAL 5 :
Panner : 100g ( 265 cal )
Rice cooked : 200g ( 195 cal )
Olive oil : 4g ( 40 cal )

14. 2500 CAL (EGG WITHOUT WHEY )


Calories and macros :

• Protein : 105g (approx.)


• Fats : 115g (approx.)
• Carbs : 270g (approx.)
• Fiber : 20g (approx.)

MEAL 1 :
Upma : 200g ( 265 cal ) [ with low cal side dish ]
Whole Egg: 5 ( 230 cal )
Red banana : 100g ( 115 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 40g ( 150 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 30g ( 175 cal )
MEAL 3 :
Rice cooked : 250g ( 245 cal )
Potato curry : 100g ( 70 cal )
Cucumber : 100 ( 15 cal )
Olive oil : 5g ( 45 cal ) [ add in Potato curry ]
MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 35g ( 110 cal )
Egg white : 3 ( 50 cal )
MEAL 5 :
Panner : 100g ( 265 cal )
Rice cooked : 200g ( 195 cal )
Olive oil : 4g ( 40 cal )

15. 2500 CAL (EGG WITHOUT WHEY )


Calories and macros :

• Protein : 112g (approx.)


• Fats : 120g (approx.)
• Carbs : 260g (approx.)
• Fiber : 30g (approx.)

MEAL 1 :
Wheat bread : 4 slice ( 190 cal ) [ with Peanut butter ]
Peanut butter : 25g ( 145 cal )
Whole Egg: 5 ( 230 cal )
Red banana : 100g ( 115 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 30g ( 115 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 30g ( 175 cal )
MEAL 3 :
Rice cooked : 250g ( 245 cal )
Potato curry : 100g ( 70 cal )
Cucumber : 100 ( 15 cal )
Olive oil : 5g ( 45 cal ) [ add in Potato curry ]
MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 25g ( 80 cal )
Egg white : 3 ( 50 cal )
MEAL 5 :
Panner : 100g ( 265 cal )
Plain gravy ( add spices ) : 100g ( 40 cal )
Chapatti : 80g ( 195 cal )
Olive oil : 4g ( 35 cal )

16. 2500 CAL (EGG WITH WHEY )


Calories and macros :

• Protein : 110g (approx.)


• Fats : 95g (approx.)
• Carbs : 310g (approx.)
• Fiber : 35g (approx.)

MEAL 1 :
Upma : 150g ( 200 cal )
Whole Egg: 4 ( 265 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 60g ( 225 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 30g ( 175 cal )
MEAL 3 :
Rice cooked : 300g ( 290 cal )
Potato curry : 100g ( 70 cal )
MEAL 4 :
Peanut: 35g ( 200 cal )
Dates : 35g ( 110 cal )
WHEY protein : 40g ( 165 cal )
MEAL 5 :
Plain gravy ( add spices ) : 100g ( 40 cal )
Chapatti : 130g ( 315 cal )
Olive oil : 4g ( 40 cal )

17. 2500 CAL (EGG WITH WHEY )


Calories and macros :

• Protein : 110g (approx.)


• Fats : 95g (approx.)
• Carbs : 315g (approx.)
• Fiber : 35g (approx.)

MEAL 1 :
wheat bread : 4 slice ( 190 cal ) [ with peanut butter ]
peanut butter : 20g ( 115 cal )
Whole Egg: 4 ( 265 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 60g ( 225 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 30g ( 175 cal )
MEAL 3 :
Rice cooked : 250g ( 240 cal )
Potato curry : 100g ( 70 cal )
MEAL 4 :
Peanut: 25g ( 140 cal )
Dates : 35g ( 110 cal )
whey protein : 40g ( 165 cal )
MEAL 5 :
Plain gravy ( add spices ) : 100g ( 40 cal )
Chapatti : 130g ( 315 cal )
Olive oil : 4g ( 40 cal )

18. 2500 CAL (EGG WITH WHEY )


Calories and macros :

• Protein : 105g (approx.)


• Fats : 95g (approx.)
• Carbs : 310g (approx.)
• Fiber : 35g (approx.)
MEAL 1 :
Plain gravy ( add spices ) : 100g ( 40 cal )
Dosa : 150g ( 290 cal )
Whole Egg: 4 ( 265 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 50g ( 190 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 30g ( 175 cal )
MEAL 3 :
Rice cooked : 250g ( 240 cal )
Potato curry : 100g ( 70 cal )
MEAL 4 :
Peanut: 25g ( 140 cal )
Dates : 35g ( 110 cal )
whey protein : 40g ( 165 cal )
MEAL 5 :
Plain gravy ( add spices ) : 100g ( 40 cal )
Chapatti : 130g ( 315 cal )
Olive oil : 4g ( 40 cal )

19. 2500 CAL (EGG WITH WHEY )


Calories and macros :
• Protein : 105g (approx.)
• Fats : 100g (approx.)
• Carbs : 305g (approx.)
• Fiber : 35g (approx.)

MEAL 1 :
Idli : 120g ( 190 cal )
Coconut chutney : 80g ( 165 cal )
Whole Egg: 4 ( 265 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 50g ( 190 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 30g ( 175 cal )
MEAL 3 :
Rice cooked : 250g ( 240 cal )
Potato curry : 100g ( 70 cal )
MEAL 4 :
Peanut: 25g ( 140 cal )
Dates : 35g ( 110 cal )
whey protein : 40g ( 165 cal )
MEAL 5 :
Plain gravy ( add spices ) : 100g ( 40 cal )
Chapatti : 130g ( 315 cal )
Olive oil : 4g ( 40 cal )
20. 2500 CAL (VEG WITHOUT WHEY )
Calories and macros :

• Protein : 115g (approx.)


• Fats : 90g (approx.)
• Carbs : 320g (approx.)
• Fiber : 40g (approx.)

MEAL 1 :
wheat bread : 4 slice ( 190 cal ) [ with peanut butter ]
peanut butter : 25g ( 145 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 30g ( 115 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 20g ( 115 cal )
MEAL 3 :
Rice cooked : 250g ( 240 cal )
Sambar : 150g ( 115 cal )
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )

MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 25g ( 80 cal )
Boiled chickpeas : 150g ( 245 cal )
MEAL 5 :
Rice cooked : 200g ( 195 cal )
Panner : 100g ( 265 cal )
Olive oil : 4g ( 40 cal ) [ cook with panner ]

21. 2500 cal (VEG WITHOUT WHEY )


Calories and macros :

• Protein : 120g (approx.)


• Fats : 95g (approx.)
• Carbs : 320g (approx.)
• Fiber : 50g (approx.)

MEAL 1 :
wheat bread : 4 slice ( 190 cal ) [ with peanut butter ]
peanut butter : 25g ( 145 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 30g ( 115 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 20g ( 115 cal )
MEAL 3 :
Rice cooked : 250g ( 240 cal )
Sambar : 150g ( 115 cal )
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )

MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 25g ( 80 cal )
Boiled chickpeas : 150g ( 245 cal )
MEAL 5 :
Plain gravy ( add spices ) :80g ( 35 cal )
Chapatti : 80g ( 195 cal )
Panner : 100g ( 265 cal )
Olive oil : 4g ( 40 cal ) [ cook with panner ]

22. 2500 CAL (VEG WITHOUT WHEY )


Calories and macros :

• Protein : 115g (approx.)


• Fats : 90g (approx.)
• Carbs : 315g (approx.)
• Fiber : 45g (approx.)

MEAL 1 :
Idli : 120g ( 190 cal )
Coconut chutney : 45g ( 90 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 30g ( 115 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 20g ( 115 cal )
MEAL 3 :
Rice cooked : 250g ( 240 cal )
Sambar : 150g ( 115 cal )
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 25g ( 80 cal )
Boiled chickpeas : 150g ( 245 cal )
MEAL 5 :
Plain gravy ( add spices ) :80g ( 35 cal )
Chapatti : 80g ( 195 cal )
Panner : 100g ( 265 cal )
Olive oil : 4g ( 40 cal ) [ cook with panner ]

23. 2500 CAL (VEG WITHOUT WHEY )


Calories and macros :
• Protein : 115g (approx.)
• Fats : 90g (approx.)
• Carbs : 315g (approx.)
• Fiber : 45g (approx.)

MEAL 1 :
Plain gravy ( add spices ) : 100g ( 40 cal )
Dosa : 120g ( 230 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 30g ( 115 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 20g ( 115 cal )
MEAL 3 :
Rice cooked : 250g ( 240 cal )
Sambar : 150g ( 115 cal )
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 25g ( 80 cal )
Boiled chickpeas : 150g ( 245 cal )
MEAL 5 :
Plain gravy ( add spices ) :80g ( 35 cal )
Chapatti : 80g ( 195 cal )
Panner : 100g ( 265 cal )
Olive oil : 4g ( 40 cal ) [ cook with panner ]

24. 2500 CAL (VEG WITHOUT WHEY )


Calories and macros :

• Protein : 115g (approx.)


• Fats : 90g (approx.)
• Carbs : 315g (approx.)
• Fiber : 45g (approx.)

MEAL 1 :
Upma : 200g ( 265 cal )[ with low cal side dish ]
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 30g ( 115 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 20g ( 115 cal )
MEAL 3 :
Rice cooked : 250g ( 240 cal )
Sambar : 150g ( 115 cal )
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )

MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 25g ( 80 cal )
Boiled chickpeas : 150g ( 245 cal )
MEAL 5 :
Plain gravy ( add spices ) :80g ( 35 cal )
Chapatti : 80g ( 195 cal )
Panner : 100g ( 265 cal )
Olive oil : 4g ( 40 cal ) [ cook with panner ]

25. 2500 CAL (VEG WITHOUT WHEY )


Calories and macros :

• Protein : 120g (approx.)


• Fats : 90g (approx.)
• Carbs : 325g (approx.)
• Fiber : 50g (approx.)

MEAL 1 :
Oats : 60g ( 225 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• Honey : 10g ( 30 cal )
• Oats : 30g ( 115 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 20g ( 115 cal )
MEAL 3 :
Rice cooked : 250g ( 240 cal )
Sambar : 150g ( 115 cal )
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 25g ( 80 cal )
Boiled chickpeas : 200g ( 330 cal )
MEAL 5 :
Plain gravy ( add spices ) :80g ( 35 cal )
Chapatti : 80g ( 195 cal )
Panner : 100g ( 265 cal )
Olive oil : 4g ( 40 cal ) [ cook with panner ]

26. 2500 CAL (VEG WITH WHEY )


Calories and macros :

• Protein : 130g (approx.)


• Fats : 90g (approx.)
• Carbs : 305g (approx.)
• Fiber : 45g (approx.)
MEAL 1 :
Oats : 60g ( 225 cal )
Red banana : 100g ( 110 cal )
MEAL 2 :
Shake :
• WHEY protein : 1 scoop ( 150 cal )
• Honey : 10g ( 30 cal )
• Oats : 30g ( 115 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 20g ( 115 cal )
MEAL 3 :
Rice cooked : 250g ( 240 cal )
Sambar : 150g ( 115 cal )
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 25g ( 80 cal )
Boiled chickpeas : 100g ( 165 cal )
MEAL 5 :
Plain gravy ( add spices ) :80g ( 35 cal )
Chapatti : 80g ( 195 cal )
Panner : 100g ( 265 cal )
Olive oil : 4g ( 40 cal )
27. 2500 CAL (VEG WITH WHEY )
Calories and macros :

• Protein : 135g (approx.)


• Fats : 95g (approx.)
• Carbs : 290g (approx.)
• Fiber : 45g (approx.)

MEAL 1 :
Wheat bread : 4 slice ( 190 cal ) [ with peanut butter ]
Peanut butter : 25g ( 145 cal )
MEAL 2 :
Shake :
• whey protein : 1 scoop ( 150 cal )
• Honey : 10g ( 30 cal )
• Oats : 30g ( 115 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 20g ( 115 cal )
MEAL 3 :
Rice cooked : 250g ( 240 cal )
Sambar : 150g ( 115 cal )
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )

MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 25g ( 80 cal )
Boiled chickpeas : 100g ( 165 cal )
MEAL 5 :
Plain gravy ( add spices ) :80g ( 35 cal )
Chapatti : 80g ( 195 cal )
Panner : 100g ( 265 cal )
Olive oil : 4g ( 40 cal ) [ cook with panner ]

28. 2500 CAL (VEG WITH WHEY )


Calories and macros :

• Protein : 130g (approx.)


• Fats : 95g (approx.)
• Carbs : 290g (approx.)
• Fiber : 40g (approx.)

MEAL 1 :
Plain gravy ( add spices ) : 130g ( 55 cal ) [with dosa ]
Dosa : 150g ( 290 cal )
MEAL 2 :
Shake :
• WHEY protein : 1 scoop ( 150 cal )
• Honey : 10g ( 30 cal )
• Oats : 30g ( 115 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 20g ( 115 cal )
MEAL 3 :
Rice cooked : 250g ( 240 cal )
Sambar : 150g ( 115 cal )
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 25g ( 80 cal )
Boiled chickpeas : 100g ( 165 cal )
MEAL 5 :
Plain gravy ( add spices ) :80g ( 35 cal )
Chapatti : 80g ( 195 cal )
Panner : 100g ( 265 cal )
Olive oil : 4g ( 40 cal ) [ cook with panner ]

29. 2500 CAL (VEG WITH WHEY )


Calories and macros :

• Protein : 130g (approx.)


• Fats : 95g (approx.)
• Carbs : 285g (approx.)
• Fiber : 45g (approx.)

MEAL 1 :
Idli : 120g ( 190 cal )
Coconut chutney : 60g ( 125 cal )
MEAL 2 :
Shake :
• WHEY protein : 1 scoop ( 150 cal )
• Honey : 10g ( 30 cal )
• Oats : 30g ( 115 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 20g ( 115 cal )
MEAL 3 :
Rice cooked : 250g ( 240 cal )
Sambar : 150g ( 115 cal )
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )
MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 25g ( 80 cal )
Boiled chickpeas : 100g ( 165 cal )
MEAL 5 :
Plain gravy ( add spices ) :80g ( 35 cal )
Chapatti : 80g ( 195 cal )
Panner : 100g ( 265 cal )
Olive oil : 4g ( 40 cal ) [ cook with panner ]

30. 2500 CAL (VEG WITH WHEY )


Calories and macros :
• Protein : 130g (approx.)
• Fats : 95g (approx.)
• Carbs : 290g (approx.)
• Fiber : 40g (approx.)

MEAL 1 :
Upma : 250g ( 330 cal ) [ with low cal side dish ]
MEAL 2 :
Shake :
• WHEY protein : 1 scoop ( 150 cal )
• Honey : 10g ( 30 cal )
• Oats : 30g ( 115 cal )
• Milk : 400ml ( 275 cal )
• Peanut butter : 20g ( 115 cal )
MEAL 3 :
Rice cooked : 250g ( 240 cal )
Sambar : 150g ( 115 cal )
Soya chunks bhurji :
• Soya chunks : 50g (175 cal )
• Tomato : 50g (10 cal )
• Onion : 50g (20 cal )
• Olive oil : 5g (45 cal )

MEAL 4 :
Peanut: 20g ( 115 cal )
Dates : 25g ( 80 cal )
Boiled chickpeas : 100g ( 165 cal )
MEAL 5 :
Plain gravy ( add spices ) :80g ( 35 cal )
Chapatti : 80g ( 195 cal )
Panner : 100g ( 265 cal )
Olive oil : 4g ( 40 cal ) [ cook with panner ]

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