For Online Fitness Coaching WhatsApp me at +919663488580 or Visit www.livezy.com
1,800 calorie meal plan 📝
Carbs – 190g
Fats – 44g
Protein – 106g
Breakfast: 🥪
3 slices bread
2 egg whites
1 whole egg
120 ml chai/coffee
Morning snack: 🍎
1 apple
Lunch: 🍛
150g cooked white rice
30g cooked dal
150g cabbage sabji
100g cooked chicken breast
Evening snack: ☕️
2 nutrichoice digestive biscuits
120 ml chai/coffee
Dinner: 🥘
200g cooked white rice
50g cooked dal
150g cabbage sabji
100g cooked chicken breast
Late night snack: 🍨
Epigamia mango yogurt 85g
30g grapes
10g blueberries or any berries
Notes: 🗒️
1️⃣ Any type of bread (white, brown, or multigrain) is acceptable as long as it contains no more than 70 calories per slice.
2️⃣ Tea or coffee may include a moderate amount of milk and sugar.
3️⃣ For all curries and dishes, use minimal amounts of nut pastes and thick cream. Pepper, salt and other condiments are perfectly fine and can be used as per your liking.
4️⃣ Use oil sparingly in all dishes.
5️⃣ Treat all vegetables as suitable options for sabjis or salads, but regard potatoes and yams as carbohydrate sources.
6️⃣ You may substitute 100g of cooked rice with 1 roti.
7️⃣ I recommend gradually increasing your protein intake to 150g to optimise your diet further. As you do this, please make sure to proportionately reduce your carb and fat intake.
For recipes that will help you with your diet check out my feed and @livezy.fitness page also check out the recipe section in the website mentioned below
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Online Coaching WhatsApp me on: +919663488580 or Visit www.livezy.com
Strength & Conditioning Specialist (CSCS)
Certified fitness coach
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if you’re trying to lose fat and have no
idea what to eat on a daily basis I’m
going to show you an example of what
1,800 calories with 110 g of protein
looks like so for breakfast we have
bread eggs and a cup of chai on your way
to work an Apple for lunch Dal rice suby
of your choice and chicken evening snack
chai and two biscuits dinner similar to
lunch portions are slightly different
and you can swap the rice with two Roes
finally for those midnight or late
evening cravings flavored Greek yogurt
blueberries and grapes to add to that
anytime during the day you can also have
zero calorie beverages like Diet Coke
all information such as portion sizes
ingredients recipes meal swaps and more
is in the caption for all the
vegetarians out there you can swap the
eggs and the chicken with foods like
tofu and lowfat paneer and remember the
objective of this is to help you keep
your diet realistic and sustainable