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Weight Loss Meal Plan: 100 to 70 KG

The document provides a meal plan and options for breakfast, mid-morning snack, lunch, afternoon snack, evening snack, dinner, and post-dinner snack for someone trying to lose weight from 100kg to 70kg. The meal options provided aim to help the person maintain a daily calorie deficit of 500-1000 calories through balanced and nutritious meals.

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jayaraj.k13
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1K views9 pages

Weight Loss Meal Plan: 100 to 70 KG

The document provides a meal plan and options for breakfast, mid-morning snack, lunch, afternoon snack, evening snack, dinner, and post-dinner snack for someone trying to lose weight from 100kg to 70kg. The meal options provided aim to help the person maintain a daily calorie deficit of 500-1000 calories through balanced and nutritious meals.

Uploaded by

jayaraj.k13
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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JAYARAJ

100 TO 70 KG
Measurements
• Height – 175cm
• Weight – 100 kg
• Body Fat – 35.25 %
• Basal Metabolic Rate BMR – 2107 kcal
• Total daily energy expenditure TDEE – 2529 kcal
• Calorie Deficit – 500 to 1000 Kcal per day
Breakfast

Meal Type Options

1. Bowl of oatmeal with sliced fruits and a teaspoon of


honey. 200 – 300 calories

2. Vegetable Poha cooked with onions, peas, carrots,


Breakfast and spices. 136 calories

3. Two boiled eggs with whole wheat toast and a side


of cucumber slices. 524 Calories
Mid Morning Snack
Meal Type Options

1. A small bowl of mixed sprouts salad with cucumber,


tomatoes, and lemon juice.

Mid-Morning Snack
2. A handful of almonds or walnuts.

3. A cup of buttermilk with a sprinkle of roasted cumin


powder.
Lunch

Meal Type Options

1. A bowl of vegetable dal with a small portion of


brown rice or whole wheat roti. Serve with a side of
mixed vegetable curry.

Lunch 2. Grilled chicken breast with a serving of quinoa and a


side of stir-fried vegetables.

3. Rajma curry with a small portion of whole wheat


roti and a side salad
Afternoon snack

Meal Type Options

1. A cup of green tea with a fistful of roasted


chickpeas.

2. Greek yogurt with a sprinkle of flaxseeds and sliced


Afternoon Snack fruits.

3. Vegetable soup with a small serving of baked


multigrain crackers.
Evening Snack

Meal Type Options

1. Bowl of cucumber and carrot sticks with hummus.

2. Roasted makhana seasoned with spices like


Evening Snack turmeric and black pepper.

3. Small portion of idlis with coconut chutney.


Dinner

Meal Type Options

1. Grilled fish or paneer with a side of sautéed


vegetables and a small portion of quinoa or brown
rice.

2. A bowl of mixed lentil soup with a side of spinach


Dinner and whole wheat roti.

3. Tandoori chicken with a serving of vegetable biryani


and raita.
Post Dinner snack

Meal Type Options

1. A glass of skim milk or a cup of herbal tea.

Post-Dinner Snack (Optional) 2. Small portion of fruit salad.

3. Few pieces of dark chocolate (at least 70% cocoa


content).

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