Meal 1: Breakfast Options (Choose One)
Option 1:
- 2 boiled eggs (12g protein)
- Quaker Oats Multigrain (45g) cooked with milk (6-8g protein)
- 1 red banana
- Total Protein: 18-20g
- Total Calories: Approximately 350-400 calories
Option 2:
- 3 idlis
- 2 boiled eggs (12g protein)
- 1 red banana
- Total Protein: Approximately 12g
- Total Calories: Approximately 350-400 calories
Meal 2: Mid-Morning Snack Options (Choose One)
Option 1:
- 1 slice of whole wheat bread (approximately 30g) with 1 tablespoon of peanut butter (6-8g protein)
- Total Protein: 6-8g
- Total Calories: Approximately 250-300 calories
Option 2:
- 1 small handful of roasted peanuts or almonds (approximately 25g) (6-8g protein)
- Total Protein: 6-8g
- Total Calories: Approximately 150-200 calories
Meal 3: Lunch Options (Choose One)
Option 1:
- 1 cup cooked white rice (approximately 150g) (4g protein)
- 100g Lentil curry (10-15g protein)
- 1 small bowl of cucumber or carrot or beetroot salad with lemon juice
- Total Protein: 14-19g
- Total Calories: Approximately 400-500 calories
Option 2:
- 1 cup cooked white rice (approximately 150g) (4g protein)
- 100g Chickpea curry (10-15g protein)
- 1 small bowl of cucumber or carrot or beetroot salad with lemon juice
- Total Protein: 14-19g
- Total Calories: Approximately 400-500 calories
Option 3:
- 1 cup cooked white rice (approximately 150g) (4g protein)
- 100g Kidney beans curry (10-15g protein)
- 1 small bowl of cucumber or carrot or beetroot salad with lemon juice
- Total Protein: 14-19g
- Total Calories: Approximately 400-500 calories
Meal 4: Afternoon Snack Options (Choose One)
Option 1:
- 1 small bowl of roasted channa (chickpeas) (approximately 30g) (6-8g protein)
- Total Protein: 6-8g
- Total Calories: Approximately 150-200 calories
Option 2:
- 1 small bowl of roasted peanuts (approximately 25g) (6-8g protein)
- Total Protein: 6-8g
- Total Calories: Approximately 150-200 calories
Meal 5: Dinner Options (Choose One)
Option 1:
- 2 chapatis (whole wheat) (approximately 100g)
- Protein-rich gravy (such as lentil curry, dal tadka, or kidney beans curry) (10-15g protein)
- 1 small bowl of cucumber or carrot or beetroot salad with lemon juice
- Total Protein: 10-15g
- Total Calories: Approximately 400-500 calories
Option 2:
- 2 dosas with Protein-rich gravy (such as chickpea curry, rajma curry, or black-eyed peas curry) (10-15g protein)
- 1 small bowl of cucumber or carrot or beetroot salad with lemon juice
- Total Protein: 10-15g
- Total Calories: Approximately 400-500 calories
Meal 6: Before Bed Snack
- 1 cup of warm milk (approximately 240ml) (8g protein)
- 1 tablespoon (10g) of ground flaxseeds
- Total Protein: 8g
- Total Calories: Approximately 150-200 calories
