I also want a free diet chart which I can easily follow because I have already consulted so many people for this diet chart.
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Food itemamountprotein (gm) calorie (kcal) early morning fenugreek seeds with 1 cup of water--- tea (without sugar) 1 cup435 marie biscuits2156 breakfast stuffed methi/palak /lauki paratha2 small7200 curd50 gm (1 cup) 330 or egg white / paneer bhurji1 medium bowl6130 plain roti (no oil) 2 small3150 or vegetable poha/upama/oats/daliya1 soup bowl4.5230 mid morning apple /guava/orange1-40 lunch salad (10 mins before lunch) 1 medium bowl130 capsicum + gobhi veg1 medium bowl185 dal1 soup bowl6130 phulka (no ghee) 26175 evening milk / green tea / herbal tea / lemon water1 cup235 roasted chana + muri1 cup585 dinner salad (10 mins before dinner) phulka (no ghee24.5150 lauki veg1 cup285 curd1 cup330 late night skim milk (no sugar) 1 glass4120 total-49.51286.
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