FULL DAY EATING FATLOSS ✅
Breakfast
brown bread – 2 slices
peanut butter – 1 tbsp
milk – 300 ml
dry fruits & seeds
protein: 17g | carbs: 43g | fat: 9g
calories: ~321
Morning snack
whey protein – 1 scoop
apple – 1
protein: 25g | carbs: 21g | fat: 2g
calories: ~215
Lunch
paneer bhurji – 100g
dal – 30g
rice – 100g
curd – 50g
broccoli – 100g
roti – 2
protein: 36g | carbs: 30g | fat: 11g
calories: ~500
Evening snack
green tea
Dinner
rajma – 50g
dal – 30g
salad – 100g
curd – 50g
roti – 2
protein: 15g | carbs: 36g | fat: 17g
calories: ~520
Water intake
3 to 3.5 litres daily
1 glass after waking up
sip water between meals
Notes ✅
high protein vegetarian diet
good fiber for digestion
balanced carbs
suitable for fat loss
Swap options ✅
paneer → tofu / soy chunks
rice → brown rice / millets
apple → papaya / berries
rajma → chole / black chana
clean eating with consistency gives results.
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#diet #nutritionist #fatloss #weightlossjourney #vegetarian
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