Protein Sources (approx 90 gms / day)

Monday

Meal	Protein Source	Quantity	Protein (g)	Fat (g)	Carbs (g)	Total (g)
Breakfast	Eggs & Milk	2 eggs + 200ml milk	31	17	13	285
Lunch	Legumes	150g cooked lentils	30	1	40	230
Dinner	Paneer & Tofu	150g paneer	30	18	1	300
Day Total	–	–	91	36	54	815

Tuesday

Meal	Protein Source	Quantity	Protein (g)	Fat (g)	Carbs (g)	Total (g)
Breakfast	Nuts	50g almonds	15	33	6	385
Lunch	Seeds	30g chia seeds	9	5	2	162
Dinner	Lentils	200g cooked lentils	40	1	53	306
Day Total	–	–	64	39	61	853

Meal	Protein Source	Quantity	Protein (g)	Fat (g)	Carbs (g)	Total (g)
Breakfast	Paneer & Tofu	150g tofu	30	12	3	210
Lunch	Legumes	150g cooked chickpeas	30	3	45	285
Dinner	Whey	1 scoop (24g)	24	1	2	120
Day Total	–	–	84	16	50	615

Meal	Protein Source	Quantity	Protein (g)	Fat (g)	Carbs (g)	Total (g)
Breakfast	Eggs & Milk	2 eggs + 200ml milk	31	17	13	285
Lunch	Paneer & Tofu	200g paneer	40	24	1	400
Dinner	Seeds	30g sunflower seeds	6	15	5	200
Day Total	–	–	77	56	19	885

Meal	Protein Source	Quantity	Protein (g)	Fat (g)	Carbs (g)	Total (g)
Breakfast	Nuts	50g walnuts	12	50	4	542
Lunch	Lentils	200g cooked lentils	40	1	53	306
Dinner	Legumes	200g cooked black beans	40	1	60	360
Day Total	–	–	92	52	117	1208

Meal	Protein Source	Quantity	Protein (g)	Fat (g)	Carbs (g)	Total (g)
Breakfast	Paneer & Tofu	150g tofu	30	12	3	210
Lunch	Legumes	200g cooked chickpeas	40	4	60	380
Dinner	Whey	1 scoop (24g)	24	1	2	120
Day Total	–	–	94	17	65	710

Sunday

Meal	Protein Source	Quantity	Protein (g)	Fat (g)	Carbs (g)	Total (g)
Breakfast	Eggs & Milk	2 eggs + 200ml milk	31	17	13	285
Lunch	Paneer & Tofu	200g paneer	40	24	1	400
Dinner	Nuts	50g almonds	15	33	6	385
Day Total	–	–	86	74	20	1070