I am a 34 year old person. Height 5'10" Weight is 50 kg. Not interested in taking non veg meals. Request your good self to please advise me a diet chart at the earliest containing both quantity and timing of taking my food from morning to sleep.
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Eat more than your usual calorie intake as this is the simplest way to gain extra kilos. Eat a lot of protein rich food, dairy products, starchy food, eg. Beans, pulses, eggs, fish, and meat and also potato, almonds, low-fat cheese and yoghurt. Never skip meals. FOOD ITEMAMOUNTCALORIESPROTEIN (GMS) Early Morning Milk (Add 2 tsp skimmed milk powder) 1 glass2508 +Egg whites or Banana2 or 2110 or 808 or 1 + Soaked Almonds10 gm (6-7 pcs)503 Breakfast Vegetable stuffed paratha, Curd23506 1 cup1006 Or Masala dosa, Sambar, Chutney2,2 cups, 1 spoon 200+100+503 + 6 Or mung dal chilla (pan cake) with paneer stuffing22508 Or Omlette, Toasted bread2 eggs 6 bread slices160+3008 +4 Mid morning Groundnut chikki / Dry Fruit chikki3-4 pcs1508 Roasted Soyabean / Almondshandful1507 Lassi1 glass1506 Lunch Sprout salad1 cup1006 Or chicken soup1 bowl1006 Chapati2 (medium with ghee)2003 Veg (potato/ cauliflower/ cabbage/ ladyfinger / bottlegourd/ ridgegourd/ brinjal etc)2 cups1501 Dal / legumes (soyabean / moth/ mung etc)1 cup1505 Rice / biryani / pulav (veg / non veg)1 cup1502 Evening Tea / Coffee1 cup1001 Cookies41002 Mid evening Groundnut chikki / DryFruit chikki3-4 pcs1508 Roasted Soyabean / Almondshand full1507 Dinner same as lunch75018 Late night Milk (Add 2 tsp skimmed milk powder) 1 glass2508 Banana2801 + Soaked Almonds10 gm (6-7 pcs)503 TOTAL?321095.
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