Скачать или смотреть Realistic High Protein Meal Prep 🥕 | Calorie Deficit Diet | What I Eat in a Day | Weight Loss Diet 🥗

I have meal prep everything for 5 days. Here are each portion size and count of calories and protein approximately

What I Meal Prepped (Simple & Relatable)
• Overnight oats mix (stored overnight)
• Chopped veggies: beans, carrots, cucumber, coriander
• Boiled eggs (stored)
• Yogurt cups (ready-to-use)
• 1 kg chicken breast marinated for the week

1️⃣ Meal-wise Calories & Protein (Approx)

🥣 Breakfast – High Protein Overnight Oats

Includes:
• 100 ml milk
• 20 g oats
• 1 scoop protein powder
• 5 almonds
• 1 date
• 5 g cocoa powder
• 5 g mixed seeds
• 5 g chia seeds
• Banana + strawberries (morning add-on)

Calories: ~ 480–500 kcal
Protein: ~ 32–35 g

⸻

🍊 Morning Snack (Fruit – one only)
• Orange OR Guava OR Papaya

Calories: ~ 50–70 kcal
Protein: ~ 1 g

⸻

🍳 Lunch – Egg & Veg High Protein Bowl

Includes:
• Beans + carrots + tomato curry
• 2 boiled eggs
• Cucumber
• 1 cup yogurt (Milky Mist – 8 g protein)

Calories: ~ 380–420 kcal
Protein: ~ 26–28 g

⸻

☕ Pre-Workout
• Black coffee

Calories: ~ 5 kcal

⸻

🍗 Dinner – Chicken Meal Prep

Includes:
• Chicken breast (≈250 g cooked from 1 kg prep)
• 120 g cooked rice
• Carrot & beans stir fry
• Cucumber

Calories: ~ 520–550 kcal
Protein: ~ 55–60 g

⸻

🔢 Total Daily Intake (Approx)
• Calories: 1,450 – 1,550 kcal
• Protein: 115 – 125 g

👉 Perfect for fat loss + muscle retention, especially with gym + 10k steps

Oats jar link from Amazon : https://amzn.in/d/06RC5nFN

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