DAILY NUTRITION PLAN
THIS MEAL PLAN IS PERSONALLY CUSTOMISED
FOR ABHAY AGGARWAL
Daily Requirements-
CALORIES
1700
PROTEIN (g) CARBOHYDRATE FATS (g)
(g)
150g
150g
Start Date – 15 August
Check-ins Date – Every Sunday
50g
Empty Stomach- ( Whenever you wake up a er 6-8 hours
sleep) 500ml of water, half Lemon squeezed, pinch of
pink salt. (Himalayan pink salt).
Meal-1
2 whole eggs 200ml of egg whites, (omele e or
scrambled) 2 slices of whole wheat bread, add spinach
le uce or any other veggies.
Or
50g oats cooked in water, add 1.5 scoop of protein
powder (mix it well), add 50g of your favourite berries, 10
almonds.
Or
200g of Greek yogurt, add 1 scoop of protein into it, add
1 banana, 100g of your favourite berries, add cinnamon
on the top.
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Or (Starbucks)
1 Spinach feta wrap, 1 egg whites.
Snack Meal
300g watermelon, (op onal) 10 almonds.
Meal-2
200g of cooked rice ,150g of chicken breast, 150g of
green veggies,
OR
250 g of sweet potatos or normal potatoes (baked or
boiled), 150g of chicken breast, 150g of salad,
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OR
100g of cooked rice, 1 small bowl of any dal, black
channe, white channe, kidney beans, with 150g greek
yogurt, 200g of cucumber.
POST WORKOUT MEAL (on rest days also)
1 banana, 100g frozen berries, half avocado, 1.5
scoop of protein, 250ml of almond milk.
Meal-3
1 ro or 150g of cooked rice, 2 whole eggs 150ml egg
whites or 150g of chicken breast or 150g of basa sh,
100g veggies. (2 ashwgandha capsule)
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NOTES:-
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• Nothing should be eaten between meals.
• Always measure raw food before cooking, only
rice weight is cooked.
• You can add any calorie free drink like black
co ee, green tea, diet coke, diet Pepsi.
• You can have 1 cup of tea made with low fat
milk.
• You can use Ginger, Garlic, Tomato, Onion in
cooking.
• You can use any of the green veggies likeCucumber, Broccoli, Spinach, le uce, Green
beans, Okra.
• Only use oil sprays ( PAM oil spray, Olive oil
spray, Coconut oil spray, Avocado oil spray)
• You can also use limited Masale while cooking.
• Use only low calories dressing sauce like
Nando’s peri peri.
• 3.5L water per day is mandatory.
• Check-ins a er every two weeks.
GOOD LUCK