1,500 calorie VEG meal plan 📝🟢
Carbs – 132g
Fats – 50g
Protein – 84g
Breakfast: 🥪
1 slice bread
1 tsp peanut butter
300ml skimmed milk
Morning snack: 🍎
1 apple
1 scoop protein powder with water (20 or more grams of protein, not more than 150 calories)
Lunch: 🍛
100g cooked white rice
30g cooked dal
160g cabbage sabji
100g cooked tofu
Evening snack: ☕️
120 ml chai/coffee
Dinner: 🥘
1 roti
30g cooked dal
160g cabbage sabji
75g cooked paneer
100g curd
☝🏽This diet is ideal for an individual weighing around 62 kg, who is moderately active and aiming to lose fat.
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 1tsp 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 can substitute 100g of cooked rice with 1 roti or vice versa.
7️⃣ One scoop of protein powder can be substituted with 45g of raw soya chunks, 75g of low-fat paneer, or 300g of plain Greek yogurt.
8️⃣ If you’re not using protein powder or are uncomfortable with any of the swaps, you have about 150 calories to spare. You can add a fruit, or 100g of rice, or 1 roti instead, anwhere in your diet. Although your protein intake will decrease, it’s still sufficient for maintaining good health. Don’t worry you will still lose fat.
9️⃣ To support muscle growth, a daily protein intake of 80 to 120 grams is ideal. If you adjust your protein intake (increase or decrease), be sure to proportionately modify your carbohydrate and fat consumption as well.
🔟 Yes, Diet Coke is perfectly fine. It’s 0 calories and safe to consume.
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