Name

Age
Goal

Current Body weight

Note : All ingridients taken in diet plan are to be measured in raw form and before cooking only. Any vegetab

Diet Chart no.1- P

Quantity ( all quanity

measured are of raw
Food quantities before Protein
cooking only)

Breakfast

Eggs 4 eggs 22.1

breads slice 2 1.6

Oil /Ghee 8 grams
Snack
Milk 50 ml 1.65
Sugar 5 grams
Lunch

Wheat flour / Rice 50 grams 6.1

Paneer 100 grams 18.3

 Vegetables 200 grams

Any oil 8 grams

Evening
Milk 50 ml 1.65
Sugar 5 grams
Eggs 2 eggs 11.05
Whey protein 1 scoop 24

Banana 1 1.3

Kabuli Chana (Raw) 15 grams 2.9

Dinner
Wheat flour / Rice 50 grams 6.1

Paneer 80 grams 14.64

Any oil 8 grams

Green Vegetables 200 grams

Total 111.39
1.23766666666667
 Siva Krishna
28
Weight loss /Fat loss

90.5

efore cooking only. Any vegetables like tomato, onion, masala and salt are very low in calories that’s why they are not been taken b

Diet Chart no.1- Paneer

Carbs Fats Calories

2 18.7 273

21 1.67 119
8 72

2.25 2.1 34.5

5 19

34.7 0.9 171

1.2 20.8 265

 40

8 72

2.25 2.1 34.5

5 19
1 9.34 136.5
4 1.1 125

27 0.3 120

9.1 0.9 55

34.7 0.9 171

0.96 16.64 212

8 72

40
150.16 99.45 2050.5
54
Krishna BMR 1733
28 TDEE 2382
oss /Fat loss Height (cm) 173

Body Fat % 24.00%

90.5

nd salt are very low in calories that’s why they are not been taken but can be used in your diet as per requirement.

Remark /Other options /

Replacement Food

You can have ACV on all days if u like

taking. It does not have any additional
benefits on fat loss Breakfast

Replacement Muesli
3 IDLY and small bowl chutney

Milk
Eggs
Snack
Milk
for Coffee/ tea
Sugar
Lunch

With wheat flour 2-3 chapati can be made Wheat flour / Rice

You can make paneer curry with paneer and

veggies
Eggs
 use any green vegatbles of your choice to
Vegetables
prepare curry

Any oil
Evening
Milk
for Coffee/ tea
Sugar
Eggs
boiled egg
Oil /Ghee

100 grams pomogranate

150 grams kiwi
Banana
2 oranges
1 apple

Snack Whey protein

Kabuli Chana (Raw)
Dinner
Oats /Rice/Wheat flour Wheat flour / Rice

use vegatbles of your choice to prepare

curry
Eggs
Instead of 100 grams paneer you can 4 eggs
for making any curry

Any dal

Any oil

Green Vegetables

2000 Total
 1733
2382
173

24.00%

et as per requirement.

Diet Chart no.2- Eggs

Quantity ( all
quanity
measured
are of raw
quantities Protein Carbs Fats Calories
before
cooking
only)

40 grams 2.4 34.8 0.5 142

100 ml 3.3 4.5 4.2 69

2 eggs 11.05 1 9.34 136.5

50 ml 1.65 2.25 2.1 34.5

5 grams 5 19

70 grams 5.3 53 0.7 242

3 eggs 16.6 1.5 14 204

200 grams 40

8 grams 8 72

50 ml 1.65 2.25 2.1 34.5

5 grams 5 19
2 eggs 11.05 1 9.34 136.5
5 grams 5 45

1 1.3 27 0.3 120

1 scoop 24 4 1.1 125

15 grams 2.9 9.1 0.9 55

50 grams 6.1 34.7 0.9 171

2 eggs 11.05 1 9.34 136.5

30 grams 6.7 17.3 0.5 100

8 grams 8 72

200 grams 40
105.05 203.4 76.32 2013.5
1.16722222222222 54
Remark /Other options /
Replacement Food

You can have ACV on all days if u like

taking. It does not have any additional
benefits on fat loss Breakfast

you can eat 3 idly / 2 medium dosa and Eggs

small quantity chutney on some days
instead of muesli, milk and eggs

breads slice
Oil /Ghee
Snack
Milk
Coffee
Sugar
Lunch

With wheat flour 2-3 chapati can be made Wheat flour / Rice

Chicken
use any green vegatbles of your choice to
Vegetables
prepare curry

Any oil
Evening
Milk
for Coffee/ tea
Sugar
Eggs
omlet

100 grams pomogranate

150 grams kiwi
Banana
2 oranges
1 apple

Whey protein
snack Kabuli Chana (Raw)
Dinner
Oats /Rice/Wheat flour Wheat flour / Rice

use vegatbles of your choice to prepare

curry Chicken

Any dal

Any oil

Green Vegetables
Total
 Diet Chart no.3 Chicken
Quantity ( all
quanity
measured
are of raw
quantities Protein Carbs Fats Calories
before
cooking
only)

4 eggs 22.1 2 18.7 273

2 1.6 21 1.67 119

5 grams 5 45

50 ml 1.65 2.25 2.1 34.5

5 grams 5 19

50 grams 6.1 34.7 0.9 171

150 grams 33.8 0 3.9 180

200 grams 40

10 grams 10 90

50 ml 1.65 2.25 2.1 34.5

5 grams 5 19
2 eggs 11.05 1 9.34 136.5

1 1.3 27 0.3 120

1 scoop 24 4 1.1 125

15 grams 2.9 9.1 0.9 55

50 grams 6.1 34.7 0.9 171

150 grams 33.8 0 3.9 180

30 grams 6.7 17.3 0.5 100

8 grams 8 72

200 grams 40
152.75 165.3 69.31 2024.5
1.69722222222222 54
 Remark /Other
options / Replacement Food

You can have ACV on all days if u like

taking. It does not have any
additional benefits on fat loss Breakfast

Replacement Eggs
3 IDLY and small bowl chutney

breads slice
Oil /Ghee
Snack
Milk
for Coffee/ tea
Sugar
Lunch

With wheat flour 2-3 chapati can be Wheat flour /

made Rice

Mutton
use any green vegatbles of your
Vegetables
choice to prepare curry

Any oil
Evening
Milk
for Coffee/ tea
Sugar
Eggs
Boiled eggs

100 grams pomogranate

150 grams kiwi
Banana
2 oranges
1 apple

Whey protein
Kabuli Chana
snack
(Raw)
Dinner
Wheat flour /
Oats /Rice/Wheat flour
Rice

use vegatbles of your choice to

prepare curry Mutton

Any dal

Any oil

Green
Vegetables
Total
 Diet Chart no.4 Mutton
Quantity ( all
quanity
measured
are of raw
quantities Protein Carbs Fats Calories
before
cooking
only)

4 eggs 22.1 2 18.7 273

2 1.6 21 1.67 119

5 grams 5 45

50 ml 1.65 2.25 2.1 34.5

5 grams 5 19

50 grams 6.1 34.7 0.9 171

100 grams 18.5 0 13.3 194

200 grams 40

8 grams 8 72

50 ml 1.65 2.25 2.1 34.5

5 grams 5 19
2 eggs 11.05 1 9.34 136.5

1 1.3 27 0.3 120

1 scoop 24 4 1.1 125

15 grams 2.9 9.1 0.9 55

50 grams 6.1 34.7 0.9 171

100 grams 18.5 0 13.3 194

30 grams 6.7 17.3 0.5 100

8 grams 8 72

200 grams 40
122.15 165.3 86.11 2034.5
1.35722222222222 54
 Quantity ( all
quanity
measured
Remark /Other are of raw
options / Food quantities
Replacement before
cooking
only)

You can have ACV on all days if u

like taking. It does not have any
additional benefits on fat loss Breakfast

Replacement Eggs 4 eggs

3 IDLY and small bowl chutney

breads slice 2
Oil /Ghee 5 grams
Snack
Milk 50 ml
for Coffee/ tea
Sugar 5 grams
Lunch

With wheat flour 2-3 chapati can Wheat flour /

50 grams
be made Rice

fish (Rohu /
tengara) 150 grams
use any green vegatbles of your
Vegetables 200 grams
choice to prepare curry

Any oil 15 grams

Evening
Milk 50 ml
for Coffee/ tea
Sugar 5 grams
Eggs 2 eggs
Boiled egg
Oil /Ghee 5 grams

100 grams pomogranate

150 grams kiwi
Banana 1
2 oranges
1 apple

Whey protein 1 scoop

snack
Dinner
Wheat flour /
Oats /Rice/Wheat flour 50 grams
Rice

use vegatbles of your choice to

prepare curry fish (Rohu / 150 grams
tengara)

Any dal 30 grams

Any oil 10 grams

Green
200 grams
Vegetables
Total
 Diet Chart no.5 Fish

Protein Carbs Fats Calories

22.1 2 18.7 273

1.6 21 1.67 119

5 45

1.65 2.25 2.1 34.5

5 19

6.1 34.7 0.9 171

24 6.6 2.1 146

 40

15 135

1.65 2.25 2.1 34.5

5 19
11.05 1 9.34 136.5
5 45

1.3 27 0.3 120

24 4 1.1 125

6.1 34.7 0.9 171

24 6.6 2.1 146

6.7 17.3 0.5 100

10 90

40
130.25 169.4 76.81 2009.5
1.44722222222222 54
 Remark /Other
options /
Replacement

You can have ACV on all days if u

like taking. It does not have any
additional benefits on fat loss

Replacement
3 IDLY and small bowl chutney

for Coffee/ tea

With wheat flour 2-3 chapati can

be made

try for eating tengara more, they

are rich in protein compared to
rohu
use any green vegatbles of your
choice to prepare curry

for Coffee/ tea

omlet

100 grams pomogranate

150 grams kiwi
2 oranges
1 apple

Oats /Rice/Wheat flour

try for eating tengara more, they

are rich in protein compared to
rohu