dietitian and Fitness Coach - Mr. Kushal Sanjeev Jadhav / For Fitness Trainig Contact Us - 7709903421
Client - Mr. Aditya Kolekar
Age - 19
Weight - 89
BMi - 23.7 Safe And Normal Weight
BMI Categories:
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
Sunday
Breakfast (8:00-8:30AM) 2 egg brown bread sandwich + green chutney + 1 cup milk + 3 cashews(काजू ) + 4 almonds + 2 walnuts(अखरोट )
Mid-Meal 1 cup banana shake
Lunch (2:00-2:30PM) 1 cup dal + 1 cup potato curry + 3 chapatti + 1/2 cup rice + 1/2 cup low fat curd + salad
Evening (4:00-4:30PM) 1 cup strawberry smoothie + 1 cup vegetable poha
Dinner (8:00-8:30PM) 1.5 cup chicken curry + 3 chapatti + salad
Monday
Breakfast (8:00-8:30AM) 3 onion stuffed parantha + 1 cup curd + 3 cashews काजू + 4 almonds + 2 walnuts
Mid-Meal 1 cup banana shake
Lunch (2:00-2:30PM) 1 cup rajma curry + 1 cup spinach potato + 3 chapatti + 1/2 cup rice + salad
Evening (4:00-4:30PM) 1 cup pomegranate (डाळिंब) juice + 2 butter toasted bread
Dinner (8:00-8:30PM) 1 cup beans potato vegetable + 3 chapatti + salad
Tuesday
Breakfast (8:00-8:30AM) 3 paneer stuffed besan cheela/upma + green chutney + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts
Mid-Meal 1 apple smoothie with maple syrup मॅपल सरबत
Lunch (2:00-2:30PM) 1 cup masoor dal + 1 cup calocasia + 3 chapatti + 1/2 cup rice + 1 cup low curd + salad
Evening (4:00-4:30PM) 1 cup tomato soup with bread crumbs + 1 cup aloo chaat
Dinner (8:00-8:30PM) 4 Eagg Curry +4 chapatti + salad
Wednesday
Breakfast (8:00-8:30AM) 1.5 cup vegetable bread upma + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts
Mid-Meal 1 cup ripe banana with 2 tsp ghee
Lunch (2:00-2:30PM) 1 cup moong dal/ chicken curry + 1 cup potato and caulifllower vegetable + 3 chapatti + 1/2 cup rice + salad
Evening (4:00-4:30PM) 1 cup vegetable juice + 1 cup upma
Dinner (8:00-8:30PM) 1.5 cup parwal vegetable + 3 chapatti + salad
Thursday
Breakfast (8:00-8:30AM) 2 cucmber potato sandwich + 1 tsp green chutney + 1 orange juice + 3 cshews + 2 walnuts + 4 almonds
Mid-Meal 1 cup buttermilk + 1 cup sweet potato With chaat Massala
Lunch (2:00-2:30PM) 1 cup white chana/ fish curry + 3 chapatti + 1/2 cup rice + salad
Evening (4:00-4:30PM) 1 cup almond milk + banana
Dinner (8:00-8:30PM) 1 cup cauliflower potato vegetable + 3 chapatti + salad
Friday
Breakfast (8:00-8:30AM) 2 cup vegetable poha + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts
Mid-Meal 2 cups watermelon juice
Lunch (2:00-2:30PM) 1 cup chana dal + 1 cup bhindi vegetable + 3 chapatti + 1/2 cup rice + salad
Evening (4:00-4:30PM) 1 cup sprouts salad + 2 potato cheela + green chutney
Dinner (8:00-8:30PM) 1 cup peas mushroom vegetable + 3 chapatti + salad
Saturday
Breakfast (8:00-8:30AM) 3 vegetable suji cheela + 1 cup strawberry shake + 4 cashews + 4 almonds + 3 walnuts
Mid-Meal 1 cup coconut water + 1 cup pomegrate (डाळिंब)
Lunch (2:00-2:30PM) 1 cup mix dal + 1 cup soybean curry + 3 chapatti + 1/2 cup curd + salad
Evening (4:00-4:30PM) 1 cup fruit salad + 4 pc vegetable cutlets + green chutney
Dinner (8:00-8:30PM) 1 cup karela vegetable + 3 chaptti + salad
1-2 SCOOP WHEY PROTEIN 25-50g ( After Workout ) \ 7 eagg white
Morning 1 SCOOP WHEY PROTEIN \ 7 eagg white
1 Banana nut butter shake
2 tablespoons peanut or almond butter
1 banana
1 cup chocolate milk
1 scoop protein powder (blended shake)
2 Chocolate shake
3 slabs dark chocolate
1 scoop protein powder
1 cup chocolate milk
3 Oatmeal shake
1 package instant oatmeal
1 cup chocolate milk
Toppings of:
1 tablespoon brown sugar
1 tablespoon raisins (किशमिश)
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