Daily Caloric Needs
Based on your weight (85 kg), height (179 cm), age (27), and activity level (5 hours of
resistance band exercise per week), your estimated Total Daily Energy Expenditure (TDEE)
is around 2,300-2,500 kcal. For muscle gain and fat loss, a slight calorie deficit or
maintenance level with a high protein intake is usually effective. A daily calorie intake of
approximately 2,300 kcal can help balance these goals.
Revised High-Protein Diet Plan
Morning Meal:
1. Smoothie Mixture:
o 60 g Chickpea Powder
▪ Calories: ~240 kcal
▪ Protein: ~13 g
▪ Carbohydrates: ~36 g
▪ Fats: ~4 g
o 1 Cup Whole Milk (240 ml)
▪ Calories: ~150 kcal
▪ Protein: ~8 g
▪ Carbohydrates: ~12 g
▪ Fats: ~8 g
o 1 Medium Banana
▪ Calories: ~105 kcal
▪ Protein: ~1 g
▪ Carbohydrates: ~27 g
▪ Fats: ~0.3 g
2. Add 2 Boiled Eggs:
o Calories: ~140 kcal
o Protein: ~12 g
o Carbohydrates: ~0 g
o Fats: ~10 g
3. Add 30 g Soya Chunks (cooked):
o Calories: ~101 kcal
o Protein: ~15.6 g
o Carbohydrates: ~9.9 g
o Fats: ~0.3 g
Adjusted Morning Meal Total:
o Calories: ~736 kcal
o Protein: ~49 g
o Carbohydrates: ~84.9 g
o Fats: ~22.6 g
Lunch Meal:
1. 150 g Cooked Chicken Breast:
o Calories: ~280 kcal
o Protein: ~35 g
o Carbohydrates: ~0 g
o Fats: ~6 g
2. 100 g Cooked White Rice:
o Calories: ~130 kcal
o Protein: ~2.7 g
o Carbohydrates: ~30 g
o Fats: ~0.3 g
3. 300 g Cooked Mixed Vegetables (carrot, potato, onion, bell pepers):
o Calories: ~90 kcal
o Protein: ~4.5 g
o Carbohydrates: ~18 g
o Fats: ~1 g
4. Add 50 g Soya Chunks (cooked):
o Calories: ~168 kcal
o Protein: ~26 g
o Carbohydrates: ~16.5 g
o Fats: ~0.5 g
Total for Lunch:
o Calories: ~668 kcal
o Protein: ~68.2 g
o Carbohydrates: ~64.5 g
o Fats: ~7.8 g
Afternoon Snack:
1. 20 g Almonds:
o Calories: ~138 kcal
o Protein: ~5 g
o Carbohydrates: ~5 g
o Fats: ~12 g
2. 1 Cup Whole Milk (240 ml):
o Calories: ~150 kcal
o Protein: ~8 g
o Carbohydrates: ~12 g
o Fats: ~8 g
3. Add 1 tbsp Peanut Butter:
o Calories: ~94 kcal
o Protein: ~4 g
o Carbohydrates: ~3.5 g
o Fats: ~8 g
Total for Snack:
o Calories: ~382 kcal
o Protein: ~17 g
o Carbohydrates: ~20.5 g
o Fats: ~28 g
Dinner Meal:
1. 1 Cup Lentil Soup (240 ml):
o Calories: ~180 kcal
o Protein: ~9 g
o Carbohydrates: ~30 g
o Fats: ~1 g
2. 150 g Tofu:
o Calories: ~144 kcal
o Protein: ~15 g
o Carbohydrates: ~5 g
o Fats: ~9 g
3. 50 g Cooked Chickpeas:
o Calories: ~82 kcal
o Protein: ~4.1 g
o Carbohydrates: ~13.5 g
o Fats: ~1.3 g
4. 50 g Cooked White Rice:
o Calories: ~65 kcal
o Protein: ~1.35 g
o Carbohydrates: ~15 g
o Fats: ~0.1 g
Total for Dinner:
o Calories: ~471 kcal
o Protein: ~29.45 g
o Carbohydrates: ~63.5 g
o Fats: ~11.4 g
Pre-Bed Snack:
1 Cup Whole Milk (240 ml):
o Calories: ~150 kcal
o Protein: ~8 g
o Carbohydrates: ~12 g
o Fats: ~8 g
Total for Pre-Bed Snack:
o Calories: ~150 kcal
o Protein: ~8 g
o Carbohydrates: ~12 g
o Fats: ~8 g
Daily Total Nutritional Breakdown:
• Calories: ~2,407 kcal
• Protein: ~172 g
• Carbohydrates: ~245.4 g
• Fats: ~77.8 g
Replacement meal for lunch:
1. Boiled Soya Chunks (60 g pre-boiled weight):
o Calories: ~168 kcal
o Protein: ~31.2 g
o Carbohydrates: ~13.2 g
o Fats: ~0.9 g
2. Besan (Chickpea Flour) (70 g):
o Calories: ~271 kcal
o Protein: ~15.4 g
o Carbohydrates: ~40.6 g
o Fats: ~4.2 g
3. 1 Boiled Egg:
o Calories: ~70 kcal
o Protein: ~6 g
o Carbohydrates: ~1 g
o Fats: ~5 g
4. Spices, Onion, Tomato (combined):
o Calories: ~50 kcal
o Protein: ~2 g
o Carbohydrates: ~10 g
o Fats: ~0.5 g
5. Oil for Frying (1 tsp):
o Calories: ~40 kcal
o Fats: ~4.5 g
Total Nutritional Content:
• Calories: ~599 kcal
• Protein: ~54.6 g
• Carbohydrates: ~64.8 g
• Fats: ~15.1 g
Additional option for mixed vegetable
Option 1: Cabbage Day
1. 150 g Cooked Chicken Breast:
o Calories: ~280 kcal
o Protein: ~35 g
o Carbohydrates: ~0 g
o Fats: ~6 g
2. 100 g Cooked White Rice:
o Calories: ~130 kcal
o Protein: ~2.7 g
o Carbohydrates: ~30 g
o Fats: ~0.3 g
3. 200 g Cooked Cabbage:
o Calories: ~50 kcal
o Protein: ~2 g
o Carbohydrates: ~12 g
o Fats: ~0.2 g
4. 50 g Cooked Soya Chunks:
o Calories: ~168 kcal
o Protein: ~26 g
o Carbohydrates: ~16.5 g
o Fats: ~0.5 g
Total for Lunch with Cabbage:
• Calories: ~628 kcal
• Protein: ~65.7 g
• Carbohydrates: ~58.5 g
• Fats: ~7 g
Option 2: Broccoli Day
1. 150 g Cooked Chicken Breast:
o Calories: ~280 kcal
o Protein: ~35 g
o Carbohydrates: ~0 g
o Fats: ~6 g
2. 100 g Cooked White Rice:
o Calories: ~130 kcal
o Protein: ~2.7 g
o Carbohydrates: ~30 g
o Fats: ~0.3 g
3. 200 g Cooked Broccoli:
o Calories: ~68 kcal
o Protein: ~6 g
o Carbohydrates: ~12 g
o Fats: ~0.6 g
4. 50 g Cooked Soya Chunks:
o Calories: ~168 kcal
o Protein: ~26 g
o Carbohydrates: ~16.5 g
o Fats: ~0.5 g
Total for Lunch with Broccoli:
• Calories: ~646 kcal
• Protein: ~69.7 g
• Carbohydrates: ~58.5 g
• Fats: ~7.4 g
Option 3: Potato Day
1. 150 g Cooked Chicken Breast:
o Calories: ~280 kcal
o Protein: ~35 g
o Carbohydrates: ~0 g
o Fats: ~6 g
2. 100 g Cooked White Rice:
o Calories: ~130 kcal
o Protein: ~2.7 g
o Carbohydrates: ~30 g
o Fats: ~0.3 g
3. 150 g Boiled Potato:
o Calories: ~115 kcal
o Protein: ~3 g
o Carbohydrates: ~26 g
o Fats: ~0.2 g
4. 50 g Cooked Soya Chunks:
o Calories: ~168 kcal
o Protein: ~26 g
o Carbohydrates: ~16.5 g
o Fats: ~0.5 g
Total for Lunch with Potato:
• Calories: ~693 kcal
• Protein: ~66.7 g
• Carbohydrates: ~72.5 g
• Fats: ~7 g
• For Cabbage Day and Broccoli Day, you might need to increase the vegetable portion
slightly or add a small side of protein (e.g., a boiled egg) if needed to balance the total
calories.
• For Potato Day, reduce the amount of rice or Soya chunks slightly to fit within the target
calorie range.
