Meal 1 ( Smoothie )

Oats ( 50g )
Banana ( 2 )
Chia seeds ( 1 Tbsp )
Peanut butter ( 1 Tbsp )
Milk ( 270ml )

Meal 2
White rice ( 150g )
Chole ( 150g )
Paneer ( 50g )

Meal 3
Soya chunks ( 100g )
Dahi ( 150g )

Meal 4
Oats ( 50g )
Banana ( 2 )
Chia seeds ( 1 Tbsp )
Peanut butter ( 1 Tbsp )
Milk ( 270ml )

Meal 5
Roti ( 3 )
Aloo soyabean
Paneer ( 70g )

Meal 6

Milk ( 250ml )
Peanut butter ( 1 tbsp )
Almonds ( 7,8 )

TOTAL CALORIES – 3200 KCAL
TOTAL PROTEIN – 160 G
TOTAL CARBS – 420
TOTAL FATS – 100 G

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