Carbs – 135g
Fats – 38g
Protein – 95g
Breakfast: 🥪
1 slice bread
2 egg whites
1 whole egg
Morning snack: 🍎
1 apple
Lunch: 🍛
100g cooked white rice
30g cooked dal
160g cabbage sabji
100g cooked chicken breast
Evening snack: ☕️
120 ml chai/coffee
Dinner: 🥘
125g cooked white rice
30g cooked dal
160g cabbage sabji
100g cooked chicken breast
Late night snack: 🍨
Epigamia mango yogurt 85g
25g blueberries or any berries
☝🏽This diet is ideal for an individual weighing around 62 kg, who is moderately active and aiming to lose fat.
Notes: 🗒️
1️⃣ Any type of bread (white, brown, or multigrain) is acceptable as long as it contains no more than 70 calories per slice.
2️⃣ Tea or coffee may include a moderate amount of milk and 1tsp sugar.
3️⃣ For all curries and dishes, use minimal amounts of nut pastes and thick cream. Pepper, salt and other condiments are perfectly fine and can be used as per your liking.
4️⃣ Use oil sparingly in all dishes.
5️⃣ Treat all vegetables as suitable options for sabjis or salads, but regard potatoes and yams as carbohydrate sources.
6️⃣ You may substitute 100g of cooked rice with 1 roti.
7️⃣ A daily protein intake of 80 to 120 grams is ideal for supporting muscle growth. If you adjust your protein intake (increase or decrease), be sure to proportionately modify your carbohydrate and fat consumption as well.
8️⃣ Yes, Coke Zero is perfectly fine. It’s 0 calories and safe to consume.
For recipes that will help you with your diet check out my feed and https://www.instagram.com/livezy.fitness?igsh=eXlnazN2MGE2MHk5 page also check out the recipe section in the website mentioned below.
For Online Coaching – www.livezy.com (Link In Bio)
Please DM me or comment below if you have any questions.