MEAL 1
PROTEIN SMOOTHIE
2/3sp whey
1/2 cup oats
1 banana
1sp peanut butter
240ml nonfat milk
2gm cinnamon
Calorie – 410
Carbs – 50gm
Protein – 30gm
Fat – 10gm
PRE W/O SUPPLEMENT
1 scoop C4 or amino energy or assault or 1.M.Ror No Xplode
200ml cold water
OR
PRE W/O WITHOUT SUPPLEMENT
1/2tbs coffee
240ml hot water + 1sp milk
POST W/O SUPPLEMENT
1-2 scoop whey protein
5gm BCAA
240ml gatorade
1 banana
1sp honey
OR
POST W/O WITHOUT SUPPLEMENT
6 boiled eggs
240ml non fat milk
1 banana
1sp honey
MEAL 2
SPINACH OMELETTE
1 whole egg
5 egg whites
3 slice whole wheat bread
2 handful spinach
1 orange
Calorie – 410
Carbs – 50gm
Protein – 30gm
Fat – 10gm
MEAL 3
POTATO BEAN BOWL
100gm grilled chicken
1/2 cup black or red kidney beans
1/2 cup white chickpeas
100gm sweet potato
1/2 cup green bell pepper
1/2 spoon olive oil
3 sp onion
3 sp tomato
1/2 lemon
Calorie – 410
Carbs – 50gm
Protein – 30gm
Fat – 10gm
MEAL 4
MULTI GRAIN MEAL
1/8 cup oats
1/8 cup quinoa
1/8 cup millets
1/8 cup amarnathan
1/2 sp whey
1 sp peanuts + 1/2 apple
Calorie – 410
Carbs – 50gm
Protein – 30gm
Fat – 10gm
MEAL 5
BOILED EGG CURRY
2 boiled whole eggs
3 boiled egg whites
1/2 cup green bell pepper
3sp red onion
3sp tomato
2 chapatti
1 sp tomato ketchup
salt to taste, pepper, spices of your choice
Calorie – 410
Carbs – 50gm
Protein – 30gm
Fat – 10gm
MEAL 6
PROTEIN PAN CAKE
1 whole egg
1/2 banana
1sp flax seed or chia seed
pinch of cinnaman
1sp casein or whey protein
1sp almond butter or peanut butter
Calorie – 375
Carbs – 30gm
Protein – 30gm
Fat – 15gm
Total calorie of the day – 2825
Total protein of the day – 210gm
total carbs of the day – 350gm
total fats of the day – 65gm
PRO FITNESS ARENA 