I am 21. My height is 167 cm. I do exercise for 1.5 hour daily. My weight is 66 kg. I do gym and running in alternative day. I am in armed forces. Please suggest me a diet plan.

Dr. Punita SrivastavaDietitian/Nutritionist6yrs exp

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Sample diet: Meal 1: Breakfast 8 egg whites (omelette) with 100 gm of bell peppers, broccoli and mushrooms 2 pieces wholewheat toast 2 slices fresh pineapple Meal 2: Mid-morning snack 125 gm tuna for a tuna sandwich made with 2 slices of wholewheat toast Meal 3: Lunch 150 gm tandoori chicken ¾ cup cooked brown rice 200 gm sweet potatoes, roasted Meal 4: Mid-afternoon meal 150 gm Indian salmon, grilled 100 gm green vegetables (broccoli, asparagus, green beans or spinach) steamed Meal 5: Dinner 100 gm Chicken Cobb Salad Meal 6: Immediately before bed 1½ scoops protein powder mixed in water to form a pudding ¼ cup walnuts Note: The weight of all meat, vegetables and rice should be measured after they are cooked. Oats should be measured raw.  

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