To Lose Body Fat
Protein /Day – 80- 100 grams
Calories/Day – 1200 – 1500 cal
| MEAL | FOOD | PROTEIN | CALORIES |
| Oat Meal | 11 | 389 | |
| Nuts | 5 | 162 | |
| Green tea | 0 | 2 | |
| BREAKFAST | Smoothie | 14 | 310 |
| Fruits | 1-3 | 100-150 | |
| Wheat Bread | 5 | 70 | |
| Whole Egg – 1 | 6 | 155 | |
| Egg White-3 | 9 | 150 | |
| Boiled Chicken(100g) | 30 | 190 | |
| Whole Egg | 6 | 115 | |
| LUNCH | Egg white | 3 | 78 |
| Boiled Potatoes / Sweet Potatoes | 1.6 | 86 | |
| Brown Rice | 2.6 | 111 | |
| Boiled Vegetables | 3 | 81 | |
| Nuts | 5 | 162 | |
| Dark Chocolate | 11 | 182 | |
| Banana | 1.5 | 152 | |
| Green tea | 0 | 2 | |
| EVENING | Whole Egg | 6 | 155 |
| Egg white | 3 | 78 | |
| Cheese slice | 7 | 113 | |
| Veg salad | 1.52 | 17 | |
| Chapatti | 4 | 102 | |
| DINNER | Roasted Chicken | 30 | 164 |
| Paneer | 15 | 351 | |
| Scrambled egg white – 2 | 6 | 180 | |
| Banana + Peanut butter+milk shake | 14 | 310 | |
| Banana | 1.5 | 152 | |
| PRE-WORKOUT | Fat free Milk | 7 | 70 |
| Wheat bread with peanut 30 butter | 30 | 230 | |
| Nuts , Dried Fruits | 5 | 162 | |
| Green tea | 0 | 2 | |
| Banana + Peanut butter +milk shake | 14 | 310 | |
| Sweet Potatoes | 1.6 | 86 | |
| POST-WORKOUT | Bread Omelette | 6 | 234 |
| Fruit juice | 1 | 54 | |
| 80grams | 1500 calories |
Hi there 