EP 10/100: Full Day of Eating for Fat Loss – 1,780 Calories!
Here’s a simple 1,780-calorie fat loss meal plan with 4 very simple Indian meals using simple ingredients.
BREAKFAST – Eggs, Avocado & Sprouted Moong – 276 kcal
Macros : 11C | 23P | 16F
Main Ingredients (Calorie Contributors):
• Eggs – 2 Medium – 126 Cal
• Egg Whites – 3 Medium – 41 Cal
• Avocado – 50g – 80 Cal
• Raw Moong Sprouts – 100g – 30 Cal
LUNCH – Boneless Chicken Breast Curry + Rice + Salad – 560 kcal
Macros : 76C | 43P | 8F
Main Ingredients (Calorie Contributors):
• Chicken Breast (Boneless) – 150g – 188 Cal
• White Rice (Raw) – 75g – 268 Cal
• Olive Oil – 5g – 44 Cal
• Cucumber – 100g – 15 Cal
• Carrot – 50g – 20 Cal
• Lettuce – 25g – 5 Cal
DINNER – Boneless Chicken Breast Curry + Rice + Salad – 560 kcal
(Same as Lunch)
Note: I cooked lunch and dinner at the same time and divided it into two portions. This helps save a lot of time and effort.
EVENING SNACK – Fruits, Nuts & Seeds – 381 kcal
Macros : 46C | 11P | 19F
Main Ingredients (Calorie Contributors):
• Apple – 100g – 52 Cal
• Guava – 200g – 136 Cal
• Blueberries – 20g – 11 Cal
• Mixed Nuts – 20g – 122 Cal
• Mixed Seeds – 10g – 60 Cal
TOTAL FOR THE DAY – 1,780 kcal
220C | 121P | 52F | 26 Fiber
DM “PLAN” for a customized plan based on your goals — fat loss, muscle gain, or overall health.
This series is to help you eat better and hit your goals using foods you already love.
DISCLAIMER & GUIDELINES:
• These are just sample meals based on the quantities I used.
• You can modify the recipes the way you like.
• Feel free to mix and match meals from previous episodes to build your own plan.
• Every individual is different — what works for one may not work for another.
• Always consult a certified nutritionist or dietitian before following any plan, especially if you have any health conditions.