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    Diet Plan

    Uploaded by

    manikandan maruthai
    7 day diet for loss

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Diet Plan

    Uploaded by

    manikandan maruthai
    12 views1 page
    7 day diet for loss

    Original Title

    diet plan

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    7 day diet for loss

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    12 views1 page

    Diet Plan

    Uploaded by

    manikandan maruthai
    7 day diet for loss

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    MENU AMOUNT CALORIES (KCAL) PROTEIN (GMS)

    EARLY MORNING

    Warm water with Lemon 1 glass —– ——

    Tea(without sugar) 1cup 35 4


    Marie biscuits 2 56 –
    Total calories-91 Protein – 4
    BREAKFAST
    Sprouts dosa 2 small 200 5

    Tomato + onion chutney 1 cup / 50 gms 20 0.5

    Total calories-220 Protein-5.5


    OR

    2 Egg White omlette with capsicum (2 egg white ) 150 7

    Brown Bread Slice 2 no. 100 3


    Total calories-250 Protein-10
    MID MORNING
    Apple / Mixed fruit bowl 1 med / 50- 60 gms 40 —
    Green Tea (No Sugar) —- —- ——
    LUNCH
    1/3 rd soup bowl (50
    Vegetable brown rice pulav 200 3
    gms uncooked)

    Cucumber and onion raita 1 small bowl 75 3.5

    Mix veg salad 1 bowl 30 2


    Total calories-305 Proteins-8.5
    OR
    Ragi balls (kaali), 3 medium size 200 6

    Vendakkai Poriyal (ladyfinger veg) 1 med bowl 48 2

    Keerai thandu Sambar 1 med bowl 75 3


    Salad 1 med bowl 30 2
    Total calories – 353 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 2

    Pachai payaru sundal


    1 bowl 70 4
    (sprouted green gram)
    Total calories-105 Protein-6
    DINNER
    Samai Khichadi (fox tail / little millet
    1 soup bowl 255 7
    khichadi)
    Thayir pachadi 1 med bowl 70 1.5
    Salad 1 medium bowl 30 2
    Total calories-335 Proteins-10.5
    10 minutes walk post-dinner + 1 cup warm water with lemon / Green tea (no sugar)
    BEDTIME
    Milk 1 cup 75 2
    Soaked almonds 4 no. 20 3
    calories – 95 Proteins – 5
    Full day Total calories 1191 Total protein 45

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