EP 8/100: Full Day of Eating for Fat Loss – 1,540 Calories!
Here’s a 1,540-calorie fat loss meal plan with 3 simple home-cooked Indian meals using simple ingredients.
BREAKFAST – 3 Whole Eggs + 3 Egg Whites + Sweet Potato + Guava – 460 kcal
Macros: 48C | 31P | 15F
Main Ingredients (Calorie Contributors):
• Whole Eggs – 3 medium: 189 Cal
• Egg Whites – 3 medium: 41 Cal
• Sweet Potato (Boiled) – 150g: 128 Cal
• Guava – 150g: 102 Cal
LUNCH – Oatmeal – 585 kcal
Macros: 62C | 39P | 19F
Main Ingredients (Calorie Contributors):
• Whole Milk – 200ml: 126 Cal
• Oats – 30g: 114 Cal
• Biozyme Performance Whey (Rich Chocolate – 36g): 141 Cal
• Banana – 100g: 105 Cal
• Blueberries – 20g: 11 Cal
• Almonds – 5g: 29 Cal
• Cashews – 5g: 29 Cal
• Mixed Seeds (Chia, Flax, Sunflower, Pumpkin) – 5g: 30 Cal
DINNER – Paneer Rice + Veggies – 495 kcal
Macros: 51C | 33P | 17F
Main Ingredients (Calorie Contributors):
• White Rice (Raw) – 50g: 179 Cal
• Akshayakalpa High-Protein Paneer – 100g: 213 Cal
• Cucumber – 100g: 15 Cal
• Carrot – 50g: 20 Cal
• Red Bell Pepper – 25g: 8 Cal
• Yellow Bell Pepper – 25g: 7 Cal
• Oil – 5g: 44 Cal
TOTAL FOR THE DAY – 1,540 kcal
Macros: 176C | 104P | 50F | 23g 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 reach 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.