EP 13/100: Full Day of Eating for Fat Loss – 1,700 Calories!
Here’s a 1,700-calorie fat loss meal plan with 4 simple home-cooked Indian meals using simple ingredients.
BREAKFAST – Eggs & Fruits – 470 kcal
Macros: 45C | 28P | 17F
Main Ingredients (Calorie Contributors):
• Eggs – 2 medium: 126 Cal
• Egg Whites – 4 medium: 54 Cal
• Sweet Potato (Steamed) – 100g: 86 Cal
• Avocado – 50g: 80 Cal
• Apple – 100g: 52 Cal
• Guava – 100g: 68 Cal
LUNCH – Paneer Curry + Rice + Quinoa + Veggies – 550 kcal
Macros: 58C | 38P | 17F
Main Ingredients (Calorie Contributors):
• Milky Mist High-Protein Paneer – 100g: 204 Cal
• Olive Oil – 5g: 44 Cal
• Brown Rice (Raw) – 25g: 90 Cal
• Quinoa (Raw) – 25g: 92 Cal
• Cucumber – 200g: 30 Cal
• Carrot – 50g: 20 Cal
• Milky Mist Skyr Yogurt – 50g: 50 Cal
SNACK – Peanut Butter + Bread – 155 kcal
Macros: 17C | 7P | 6F
Main Ingredients (Calorie Contributors):
• The Whole Truth Dark Chocolate Peanut Spread – 15g: 89 Cal
• The Health Factory Multi-Protein Bread – 1 slice (25g): 66 Cal
DINNER – Paneer Curry + Rice + Quinoa + Veggies – 515 kcal
Macros: 50C | 37P | 17F
Main Ingredients (Calorie Contributors):
(Same as Lunch except Veggies)
• Milky Mist High-Protein Paneer – 100g: 204 Cal
• Olive Oil – 5g: 44 Cal
• Brown Rice (Raw) – 25g: 90 Cal
• Quinoa (Raw) – 25g: 92 Cal
• Red Bell Pepper – 25g: 8 Cal
• Yellow Bell Pepper – 25g: 7 Cal
• Milky Mist Skyr Yogurt – 50g: 50 Cal
TOTAL FOR THE DAY – 1,700 kcal
Macros: 190C | 110P | 58F
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 meals are sample ideas based on my quantities — adjust as you need.
• Food needs differ for everyone — modify based on your body and goals.
• If you have health issues, consult a certified nutritionist before following any plan.