#gymexercises #lifestyle
Meal-wise Breakdown
1️⃣ Breakfast Shake / Bowl
• 3 whole eggs → 210 kcal
• 2 egg whites → 34 kcal
• Milk 200 ml (cow milk) → 140 kcal
• Oats 40 g → 155 kcal
• Chia seeds 1 tbsp (~10 g) → 50 kcal
• Whey protein 1 scoop → 120 kcal
Breakfast Total ≈ 709 kcal
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2️⃣ Lunch
• Sweet potato 100 g → 90 kcal
• Chicken breast 150 g → 240 kcal
• Vegetables 150 g → 50 kcal
Lunch Total ≈ 380 kcal
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3️⃣ Dinner
• Sweet potato 150 g → 135 kcal
• Chicken breast 150 g → 240 kcal
• Vegetables 150 g → 50 kcal
Dinner Total ≈ 425 kcal
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4️⃣ Night / Snack
• Curd 100 g → 60 kcal
• Whey protein 1 scoop → 120 kcal
Snack Total ≈ 180 kcal
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🔥 Grand Total Calories
≈ 1,694 kcal per day