Скачать или смотреть Transformation ke liye Diet ko aise plan karna hai | Ab tum khud bana loge apna Diet plan| FBI EP-3

Meal 1:
1 cup of low-fat paneer (cottage cheese)
2-3 multigrain bread slices or 1 cup of cooked oatmeal
1 medium-sized apple or 1 medium-sized banana

Meal 2:

1 cup of low-fat Greek yogurt or 1 cup of skimmed milk
1 small bowl of mixed fruits (kiwi, grapes, mango, etc.)
1 handful of mixed nuts (almonds, cashews, walnuts, etc.)

Meal 3:

2-3 whole wheat chapatis or 1.5 cups of cooked brown rice
1 cup of mixed vegetable curry (made with potato, tomato, carrot, cauliflower, etc.)
1 cup of dal (lentil soup) or 1 cup of chana (chickpeas) masala
1 small bowl of low-fat curd or raita

Meal 4:

1 cup of boiled soybeans or 1 cup of roasted chana (roasted chickpeas)
1-2 boiled sweet potatoes or 1 medium-sized avocado
1 small bowl of mixed salad (cucumber, tomato, carrot, beetroot, etc.)

Meal 5:

1 cup of low-fat Greek yogurt or 1 cup of skimmed milk
1 small bowl of mixed fruits (kiwi, grapes, mango, etc.)
1 handful of mixed nuts (almonds, cashews, walnuts, etc.)
This diet plan provides approximately 2500 calories and 150g of protein. Here's a nutrient breakdown of this plan:

Calories: 2495 kcal
Protein: 154g
Carbohydrates: 339g
Fat: 52g
Fiber: 48g
Sodium: 1795mg
Potassium: 4530mg
Calcium: 1446mg
Iron: 27mg
Magnesium: 659mg
Zinc: 16mg
Vitamin A: 9270 IU
Vitamin C: 345mg
Vitamin E: 24mg
Folate: 1022mcg