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Mar 22

Weight loss story: I included protein in every meal and balanced my nutrients to lose 20 kilos – Times of India

My breakfast:

Carb: Oat/ poha/upma/ idli/ moong chilla/ dosa ( 50 gm grains raw )/2 bread slice

Protein: 2 eggs / 2 slice cheese

Fat: 10gm oil/ghee/butter

My lunch:

Carb: Chapati/rice/ jowar roti(50 gm raw)

Fiber: Any veggies (250 gm)

Protein: Paneer(100gm)/ boneless chicken (150gm)/ soya chunks(50gm)

Fat:: Ghee/any oil(15gm)

My dinner:

Carb: Chapati/rice/ jowar roti(40 gm raw)

Protein: Pulses/ lentils (50gm)

Fat: Ghee/any oil(15gm)

Pre-workout meal: Before 30-45 min: 1 banana/ apple and black coffee( workout early in morning)

Post- workout meal: 1 scoop whey protein, 50 gm any grain and 2 eggs

I indulge in (What you eat on your cheat days): I don't have cheat days, instead I enjoy cheat meals once or twice in a month. I mostly prefer non-veg or soya chunks (momo, soya chaap,shawarma) which gives me a source of protein.

Low-calorie recipes I swear by: If I had a cheat meal for lunch, then mostly I prefer low in calories but high in protein, soya chunk salad, chicken salad so that I can complete my protein intake.

See more here:
Weight loss story: I included protein in every meal and balanced my nutrients to lose 20 kilos - Times of India

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