Time Meal No.

Food Item Carbs Protein Fats Calories

6:45 a.m. Black Coffee
WORKOUT
8:30 a.m. 1 1 Scoop Whey Protein 2 25 2 128

9:45 a.m. 2 3 Full Egg 1.5 19.5 16.5 232.5

3 Egg Whites 0 10.5 0 51

1:00 p.m. 3 100g Chicken Breast 0 25 4 120

1 Roti 15 1 2 60
50g moong sprouts 3 2 0 16
1 tbsp Coconut Oil 0 0 13 120

4:00 p.m. 4 50g Soya Chunks 16 26 1 175

7:00 p.m. 5
1 cup Green Tea

9:00 p.m. 6 100g Chicken Breast 0 25 4 120

1 tbsp Coconut Oil 0 0 13 120
90g Brown Rice 23 2 1 111

11:00 p.m. 7 250ml Milk 12 8 5 125

30g Peanuts 6 8 15 190
TOTAL 78.5 152 76.5 1568.5
Required Macros 80(20%) 140(35%) 80(45%) 1600
 Time Meal No. Food Item Carbs Protein Fats Calories

6:45 a.m. Black Coffee

8:30 a.m. 1 1 Scoop Whey Protein 2 25 2 128

9:45 a.m. 2 3 Full Egg 1.5 18 15 232.5

3 Egg Whites 0 10.5 0 51
1 tbsp Flaxseed 3 2 4 55
30gm. Oats 21 4 3 121

1:00 p.m. 3 100g Chicken Breast 0 25 4 120

1 Roti 15 1 2 60
1 tbsp Coconut Oil 0 0 13 120

4:00 p.m. 4 30g Peanuts 6 8 15 190

7:00 p.m. 5 50g Soya Chunks 16 26 1 175

9:00 p.m. 6 100g Chicken Breast 0 25 4 120

1 tbsp Coconut Oil 0 0 13 120
50g Brown Rice 38 3.75 1.5 181
2 tbsp Sesame Seed 4 4 8 104

11:00 p.m. 7 250ml Milk 12 8 5 125

TOTAL 118.5 160.25 90.5 1902.5

Required 90(20%) 158(35%) 90(45%) 1800
 Time Meal No. Food Item Carbs Protein Fats

6:45 a.m. Black Coffee

8:30 a.m. 1 1 Scoop Whey Protein 2 25 2

9:45 a.m. 2 3 Full Egg 1.5 18 15

3 Egg Whites 0 10.5 0
1 tbsp Flaxseed 3 2 4
30gm. Oats 21 4 3

1:00 p.m. 3 100g Chicken Breast 0 25 4

1 Roti 15 1 2
1 tbsp Coconut Oil 0 0 13
2 Egg Whites 0 7 0

4:00 p.m. 4 1 Scoop Whey Protein 2 25 2

7:00 p.m. 5 Green Tea 0 0 0

9:00 p.m. 6 100g Chicken Breast 0 25 4

1 tbsp Coconut Oil 0 0 13
50g Brown Rice 38 3.75 1.5
2 tbsp Sesame Seed 4 4 8

11:00 p.m. 7 30g Peanuts 6 8 15

8 Almonds 2.4 2.4 4.8

TOTAL 94.9 160.65 91.3

Required 90(20%) 158(35%) 90(45%)
Calories

128

232.5
51
55
121

120
60
120
34

128

0 50g Soya Chunks 16 26 1 175

120
120
181
104

190 250ml Milk 12 8 5 125

56

1820.5
1800
 Time Meal No. Food Item Carbs Protein Fats

6:45 a.m. Black Coffee

8:30 a.m. 1 1 Scoop Whey Protein 2 25 2

9:45 a.m. 2 3 Full Egg 1.5 18 15

3 Egg Whites 0 10.5 0
1 tbsp Flaxseed 3 2 4
30gm. Oats 21 4 3

1:00 p.m. 3 100g Chicken Breast 0 25 4

1 Roti 15 1 2
1 tbsp Coconut Oil 0 0 13

4:00 p.m. 4 30g Peanuts 6 8 15

7:00 p.m. 5 50g Soya Chunks 16 26 1

9:00 p.m. 6 100g Chicken Breast 0 25 4

1 tbsp Coconut Oil 0 0 13
50g Brown Rice 38 3.75 1.5
Peanut Butter 1 tbsp. (16g) 3.2 4.8 8
1 Whole Egg 0.5 6.5 5.5

11:00 p.m. 7 250ml Milk 12 8 5

TOTAL 118.2 167.55 96

Required 100 175 100
20 35 45
Calories

128

232.5
51
55
121

120
60
120

190

175

120
120
181
102
77.5

125

1978
2000
 Time Meal No. Food Item Carbs Protein Fats

6:45 a.m. Black Coffee

8:30 a.m. 1 1 Scoop Whey Protein 2 25 2

9:45 a.m. 2 3 Full Egg 1.5 18 15

3 Egg Whites 0 10.5 0
1 tbsp Flaxseed 3 2 4
30gm. Oats 21 4 3

1:00 p.m. 3 100g Chicken Breast 0 25 4

1 Roti 15 1 2
1 tbsp Coconut Oil 0 0 13

4:00 p.m. 4 1 Scoop Whey Protein 2 25 2

7:00 p.m. 5 Green Tea 0 0 0

9:00 p.m. 6 100g Chicken Breast 0 25 4

1 tbsp Coconut Oil 0 0 13
50g Brown Rice 38 3.75 1.5
Peanut Butter 1 tbsp. (16g) 3.2 4.8 8
1 Whole Egg 0.5 6.5 5.5

11:00 p.m. 7 250ml Milk 12 8 5

30g Peanuts 6 8 15

TOTAL 104.2 166.55 97

Required 100 175 100
20 35 45
Calories

128

232.5
51
55
121

120
60
120

128

0 50g Soya Chunks 16 26 1 175

120
120
181
102
77.5

125
190

1931
2000
 Directory

Item Qty. C P F Calories

Chicken 100gm 0 25 4 120
Egg Whole 1 No. 0.5 6.5 5.5 77.5 77
Egg White 1 No. 0 3.5 0 17 51
Banana 1 No. 17 0 0 105 105
Soya Chunks 50 gm. 16 26 1 175 175
Sesame Seeds 1 tbsp. 2 2 4 52
Flaxseed 1 tbsp. 3 2 4 55
Six Pack Whey 1 Scoop 2 25 2 128
Brown ChickPeas 50gm. 14 4 1 82
Moong Sprouts 50gm. 3 2 0 16
Milk 250ml 12 8 5 125 125
Peanuts 30gm. 6 8 15 190 190
Peanut Butter 1 tbsp. (16g) 3.2 4.8 8 102
Roti 1 No. 20 1 2 120 180
Brown Rice 50gm. 38 3.75 1.5 181 144
Oats 30gm. 21 4 3 121 360
Almonds 1 Nos. 0.3 0.3 0.6 7 1407
 Low Carb
Time Meal No. Food Item Carbs Protein Fats Calories

6:45 a.m. Black Coffee

Time Meal No. Food Item Carbs Protein Fats Calories

6:45 a.m. Black Coffee

8:30 a.m. 1 1 Scoop Whey Protein 2 25 2 128

9:45 a.m. 2 2 Full Egg 1 13 11 155

3 Egg Whites 0 10.5 0 51
1 tbsp Flaxseed 3 2 4 55
30gm. Oats 21 4 3 121

1:00 p.m. 3 100g Chicken Breast 0 25 4 120

1 Roti 20 1 2 120
1 tbsp Coconut Oil 0 0 13 120

4:00 p.m. 4 1 Scoop Whey Protein 2 25 2 128

7:00 p.m. 5 Green Tea 0 0 0 0

9:00 p.m. 6 100g Chicken Breast 0 25 4 120

1 tbsp Coconut Oil 0 0 13 120
50g Brown Rice 38 3.75 1.5 181
Peanut Butter 1 tbsp. (16g) 3.2 4.8 8 102
2 Whole Egg 1 13 11 155

11:00 p.m. 7 50g Peanuts 10 13.33 25 320

TOTAL 101.2 165.38 103.5 1996

Required 100 165 105 2000
 High Carb
Time Meal No. Food Item Carbs Protein Fats Calories

6:45 a.m. Black Coffee

8:30 a.m. 1 1 Scoop Whey Protein 2 25 2 128

2 Banana 34 0 0 210

9:45 a.m. 2 2 Whole Wheat Bread (56) 24 7.2 1.8 138

1 tbsp Peanut Butter 3.2 4.8 8 102
5 Egg Whites 0 17.5 0 85
1 tbsp Flaxseed 3 2 4 55
50gm. Oats 35 7 5 202

1:00 p.m. 3 100g Chicken Breast 0 25 4 120

1 Roti 20 1 2 120
0.5 tbsp Coconut Oil 0 0 6.5 60
100g Salad (Cucumber+Carrots)

4:00 p.m. 4 50g Soya Chunks 16 26 1 175

Green Tea 0 0 0 0

7:00 p.m. 5 50gm. Oats 35 7 5 202

250ml Millk 12 8 5 125
2 Banana 34 0 0 210

9:00 p.m. 6 100g Chicken Breast 0 25 4 120

70g Brown Rice 55 5.5 2 254
100g Salad (Cucumber+Carrots)

11:00 p.m. 7 250ml Milk 12 8 5 125

TOTAL 285.2 169 55.3 2431

Required 300 165 60 2400