Meal Plan
~1,870 cal/day | ~168g protein | ~150g carbs | ~55g fat
Breakfast (8:00 AM)
| Item | Qty | Protein | Calories |
|---|
| Greek Yogurt (non-fat) | 200g | 18g | 130 |
| Whey Protein (1 scoop) | 30g | 24g | 120 |
| Oats | 40g | 5g | 150 |
| Mixed Berries | 75g | 1g | 40 |
| Almonds | 15g | 3g | 70 |
| Total | | 51g | 510 |
Lunch (12:30 PM)
| Item | Qty | Protein | Calories |
|---|
| Paneer Bhurji (low oil) | 150g | 28g | 300 |
| Brown Rice | 100g cooked | 3g | 110 |
| Rajma (Kidney Beans) | 180g cooked | 15g | 210 |
| Salad (cucumber, tomato) | 150g | 2g | 30 |
| Total | | 48g | 650 |
Pre-Workout Shake (3:30 PM)
| Item | Qty | Protein | Calories |
|---|
| Whey Protein (1 scoop) | 30g | 24g | 120 |
| Banana | 120g | 1g | 105 |
| Total | | 25g | 225 |
Dinner (8:00 PM)
| Item | Qty | Protein | Calories |
|---|
| Tofu Stir-Fry (firm tofu) | 200g | 20g | 190 |
| Moong Dal | 180g cooked | 14g | 150 |
| Roti (whole wheat) | 40g (1 roti) | 3g | 100 |
| Mixed Veggies (broccoli, spinach) | 150g | 4g | 50 |
| Total | | 41g | 490 |
Notes
- Drink 3-4 liters of water daily
- Adjust calories up/down by ~200 based on weekly weigh-ins
- Swap paneer/tofu freely — both are great protein sources
- Dal varieties to rotate: moong, toor, masoor, chana
- Add chana (chickpeas) or soy chunks for extra protein when needed
- Keep cooking oil minimal — 1-2 tsp per meal max
- Supplement: Creatine 5g daily, Vitamin D, Omega-3