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Document 20

The document outlines a daily meal plan consisting of various high-calorie, nutrient-rich foods designed to total approximately 3382 calories. Each meal and snack includes specific ingredients, their calorie counts, and nutritional benefits. The plan includes a morning shake, breakfast oats, a smoothie, a protein-rich lunch, snacks, dinner, and a nighttime shake.

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lunarr.driftt
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15 views3 pages

Document 20

The document outlines a daily meal plan consisting of various high-calorie, nutrient-rich foods designed to total approximately 3382 calories. Each meal and snack includes specific ingredients, their calorie counts, and nutritional benefits. The plan includes a morning shake, breakfast oats, a smoothie, a protein-rich lunch, snacks, dinner, and a nighttime shake.

Uploaded by

lunarr.driftt
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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🔸 Morning (7-8 AM) – High-Calorie Nutrient Shake (~600 kcal)

➡ Banana Almond Protein Shake

• 1 large banana (120 kcal, potassium, fiber)


• 200 ml whole milk (130 kcal, calcium, protein)
• 1 tbsp peanut butter (95 kcal, healthy fats)
• 1 tbsp chia seeds (60 kcal, omega-3, fiber)
• 5 almonds + 5 walnuts (125 kcal, vitamin E, healthy fats)
• 1 tbsp honey (60 kcal, natural sugar for energy)

Total: ~513 kcal

🔸 Breakfast (10 AM) – Energy-Packed Oats (~500 kcal)

➡ Oats with Nuts, Seeds & Dates

• ½ cup oats cooked with milk (150 kcal, fiber)


• 1 tbsp ghee (100 kcal, healthy fat)
• 1 tbsp flaxseeds (50 kcal, omega-3)
• 3 dates (75 kcal, iron, natural sugar)
• 5 cashews + 5 almonds (125 kcal, magnesium, healthy fats)

Total: ~596 kcal

🔸 Mid-Morning Snack (12 PM) – High-Calorie Smoothie (~500 kcal)

➡ Homemade Weight-Gain Smoothie

• 200 ml almond milk (90 kcal, vitamin E)


• 1 tbsp cocoa powder (20 kcal, antioxidants)
• 1 tbsp coconut oil (120 kcal, healthy fats)
• 1 tbsp peanut butter (95 kcal, protein, fat)
• 1 tbsp honey (60 kcal, quick energy)
• 2 tbsp oats (75 kcal, fiber)

Total: ~365 kcal

🔸 Lunch (2 PM) – High-Protein Balanced Meal (~700 kcal)

➡ Rice + Lentils + Paneer

• 1.5 cups cooked rice (300 kcal, carbs for energy)


• 1 cup dal/lentils (200 kcal, protein, fiber)
• 50g paneer (130 kcal, high-protein)
• 1 tbsp ghee (100 kcal, healthy fat)

Total: ~705 kcal

🔸 Evening Snack (5 PM) – Energy-Boosting Snack (~300 kcal)

➡ Dried Fruits & Nuts Mix

• 10 almonds + 10 cashews (200 kcal, healthy fats, protein)


• 3 dates (75 kcal, iron, natural sugar)
• 1 tbsp dark chocolate chips (50 kcal, antioxidants)

Total: ~350 kcal

🔸 Dinner (8 PM) – Light but High-Protein (~600 kcal)

➡ Roti + Paneer + Vegetables

• 2 roti (150 kcal, fiber, carbs)


• 100g paneer (260 kcal, high-protein)
• 1 tbsp sesame seeds (60 kcal, calcium, iron)
• 1 tbsp ghee (100 kcal, healthy fat)
• Mixed vegetables (30 kcal, vitamins)

Total: ~742 kcal

🔸 Nighttime Shake (10 PM) – Nutrient-Dense Muscle Growth Shake (~300


kcal)

➡ Almond & Date Milkshake

• 200 ml whole milk (130 kcal, calcium, protein)


• 10 almonds (70 kcal, healthy fats)
• 1 tbsp honey (60 kcal, natural sugar)
• ½ tbsp cocoa powder (20 kcal, antioxidants)

Total: ~262 kcal

GRAND TOTAL ~ 3382 calories

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