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MENU
AMOUNT
CALORIES (KCAL)
PROTEIN (GMS)
EARLYMORNING
Warm water with Lemon
1 glass
Tea(without sugar)
1cup
35
Marie biscuits
56
Total calories-91
Protein 4
BREAKFAST
Sprouts dosa
2 small
200
1 cup / 50 gms
20
0.5
Total calories-220
Protein-5.5
OR
2 Egg White omlette with capsicum
(2 egg white )
150
2 no.
100
Total calories-250
Protein-10
MIDMORNING
Apple / Mixed fruit bowl
40
LUNCH
Vegetable brown rice pulav
200
1 small bowl
75
3.5
1 bowl
30
Total calories-305
Proteins-8.5
OR
Ragi balls (kaali),
3 medium size
200
1 med bowl
48
1 med bowl
75
Salad
1 med bowl
30
Proteins 13.5
10 minutes,walk post lunch + 1 cup warm water with lemon / Green tea (no sugar)
EVENING
Green tea / Coffee (without sugar)
1 cup
35
1 bowl
70
Total calories-105
Protein-6
DINNER
Samai Khichadi (fox tail / little millet khichadi)
1 soup bowl
255
Thayir pachadi
1 med bowl
70
1.5
Salad
1 medium bowl
30
Total calories-335
Proteins-10.5
10 minutes,walk post lunch + 1 cup warm water with lemon / Green tea (no sugar)
BEDTIME
Milk
1 cup
75
Soaked almonds
4 no.
20
Total calories 95
Total Proteins 5
Total calories=1191
Total protein=45
TOTAL