Day 4
Day 4
Energy=1620 kcal
Carbohydate=203g
Protein= 65g
Fat=56g
| Time | Menu | Ingredients | Amount |
|---|---|---|---|
| Early Morning 6:30 AM | Amla juice (diluted) | Amla juice (unsweetened) | 2 big spoons (30 ml) diluted in 1 small glass water |
| Soaked almonds | Almonds | 6 pcs | |
| Breakfast 8:30 AM | Upma | Suji (semolina) | 3 big spoons (45g) |
| Mixed vegetables (onion, carrot, beans, peas) | 1 katori (100g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Mid-Morning 11:00 AM | Orange | Orange | 1 piece (100g) |
| Lunch 1:30 PM | Bajra roti | Bajra flour | 2 rotis (40g flour) |
| Masoor dal | Masoor dal (raw) | 2 big spoons (30g) | |
| Cooking Oil | 1 small spoon (5g) | ||
| Spring onion sabzi | Spring onion | 2–3 stalks (75g approx.) | |
| Besan | 1.5 big spoon (23g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Salad | Mixed salad vegetables (cucumber, tomato, carrot) | 1 small plate (75g) | |
| Curd | Curd | 1 katori (125ml) | |
| Evening Snack 5:00 PM | Roasted makhana | Makhana | 1 handful (30g) |
| Dinner 8:00 PM | Palak (Spinach) Paratha | Whole wheat flour | 2 small parathas (50g) |
| Palak (in dough) | ½ katori (50g) | ||
| Cooking Oil | 1 small spoon (5g) | ||
| Curd | Curd | ½ katori (60ml) | |
| Salad | Cucumber | ½ small plate (50g) | |
| Post-Dinner 9:30 PM | Warm milk with cinnamon (no sugar) | Toned Milk | 1 glass (250 ml) |
| Cinnamon | Pinch of powder |