Day 1
Day 2
Meal 1:
2 boiled eggs
1 cup of oats cooked with water
1 medium-sized banana
Meal 1:
3 boiled eggs
1 cup of oats cooked with water
1 medium-sized banana
Meal 2:
150g grilled chicken breast
1 cup of brown rice
1 cup of mixed vegetables
Meal 2:
200g grilled chicken breast
1 cup of brown rice
1 cup of mixed vegetables
Meal 3:
150g grilled fish (preferably Kerala-style)
1 cup of quinoa
1 cup of stir-fried vegetables (using minimal oil)
Meal 3:
200g grilled fish (preferably Kerala-style)
1 cup of quinoa
1 cup of stir-fried vegetables (using minimal oil)
Meal 4:
200g paneer (cottage cheese)
1 cup of whole wheat roti
1 cup of salad (cucumber, tomato, lettuce)
Meal 4:
Vegetable stir-fry with tofu or paneer
1 cup of brown rice
Meal 5:
1 scoop of whey protein powder (mixed with water or milk)
Handful of almonds
Meal 5:
Apple slices
Handful of almonds
Day 3
Day 4
Meal 1:
Scrambled tofu with spinach and cherry tomatoes
2 slices of whole-grain bread
Meal 1:
Smoothie with spinach, banana, almond milk, and chia seeds
Meal 2:
Baked chicken thighs (150g) with rosemary and garlic
1 cup of quinoa
Steamed broccoli and carrots
Meal 2:
Grilled lean beef steak (150g)
1 sweet potato, roasted
Grilled Brussels sprouts
Meal 3:
Baked salmon with lemon and herbs (150g)
1 sweet potato, baked or mashed
Mixed leafy greens salad with vinaigrette dressin
Meal 3:
Stir-fried tofu with broccoli and bell peppers
1 cup of brown rice
Meal 4:
Chickpea and vegetable curry
1 cup of brown rice
Meal 4:
Chickpea and vegetable curry
1 cup of brown rice
Meal 5:
Carrot and cucumber sticks with hummus
Meal 5:
Sliced pear with cottage cheese