Full Day Diet And Macros 👇🏻
Meal 1:
Oats – 100 grams
Skimmed milk – 400 ml
Dry fruits – 30 grams
Whey protein – 1 scoop
Peanut Butter – 1 spoon (16 grams)
Meal 2:
Soya chunks – 50 grams (Raw weigh)
Low fat paneer – 100 grams
Cooked Rice – 250 grams
Veggies
ghee – 5 ml
Dahi – 200 grams
Meal 3:
2 Bread + 1 spoon peanut butter
Banana – 1 or any other seasonal fruit
5 grams creatine
Meal 4:
Sprouts – 200 grams
Besan – 30 grams
ghee – 5 ml
Complete Diet Macros :
Calories : 2450-2500
Protein : 154 grams
Carbs : 361 grams
Fat : 64 grams
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