Week 1 - Meal Prep Plan
Name: Deb Dutta
Age: 39
Height: 160 cm
Calories Target: 1298
Phase 1 Target: Increase baseline calorie intake
Week 1 Goal: Start with 1300 cals (75g Protein, 100g Carbs)
Daily Meal Plan
| Meal | Food Item | Quantity | Fats (g) | Protein (g) | Carbs (g) | Calories | Additional Instructions |
|---|---|---|---|---|---|---|---|
| Upon Waking Up | Water | 0.5 Litres | 0 | 0 | 0 | 0 | Meal Timings are reference-based; can be adjusted |
| Breakfast (8-9 AM) | Egg Wholes | 2 | 10 | 12 | 0 | 140 | (Boiled, omelette, scrambled - any method) |
| Green Veggies | 100gms | 0 | 0 | 0 | 0 | ||
| Lunch (2 PM) | Wheat Flour or Rice (Measured Raw) | 50gms | 1 | 0 | 40 | 160 | Can replace with pasta, sabudana, poha, oats, ragi, jowar, bajra |
| Chicken | 100g | 0 | 25 | 0 | 120 | ||
| Ghee/Butter/Coconut Oil | 10gms | 10 | 0 | 0 | 90 | For Cooking | |
| Snack (5 PM) | Fruits (Banana) | 100gms | 0 | 0 | 22 | 88 | Or 150g Kiwi, 200g Grapes, 200g Orange, 150g Apple, 150g Berries |
| Whey Protein | 1 Scoop | 0 | 25 | 0 | 120 | ||
| Nuts (Almonds) | 25gms | 12.5 | 7.5 | 7.5 | 150 | ||
| Dinner (9 PM) | Wheat Flour or Rice (Measured Raw) | 50gms | 1 | 0 | 40 | 160 | Can replace with Pasta, Oats, Quinoa, Millets, Poha, 2 slices of bread |
| Chicken | 100g | 0 | 25 | 0 | 120 | Veg Replacement (once a week): 50g Lentils, Rajmah, Chole, Channa |
