Bulking के लिए सबसे कठिन होता है , कि एक high calorie meal को अपने डाइट में शामिल करना और उसे continue follow करना जिससे कैलोरी surplus हो सके और weight gain हो।
6000 calorie diet 6 meals में divided है जिसमें protien की मात्रा बढ़ाने के लिए shake में whey protien मिला सकते है ।
Day 1
Meal 1
Sheak 15 dates : calorie (115), protein(1g),
fats(0.15g) , carbs(30.45g) ,
fiber(3.25)
4 tbsp Peenut
Butter : calorie (377), protein (15g),
Fats(32g),carbs (14g), fiber(5g)
5 cashew : calorie (45), protein (1.2g),
fats (3.7g), carbs(2.6g) ,
Fiber (0.3g)
5 almond : calorie (35) ,protein
(1.28g),fat (3.04g) ,carb
(1.18g), fiber(0.7g)
1 scoop whey
Protein : calorie (113) ,protein
(25g),fat (0.5g),
carb(3.15g), Fiber (1g)
80g oats : calorie (311), protein (56.99g),Total calorie : 996
Total protein : 56.99g
Total fat : 45.91g
Total carb: 104.4g
Total fiber : 18.75g
Meal 2
3 egg : calorie (216), protein (18.9g),
fat (14.4g), Carb (2.3g)
50g wheat
Flour (गेहूं आटा ) : calorie (170),
protein (6.8g), Fat
(0.9g), carb (36.28g),
Fiber (6.1g)
2 banana
Medium size : calorie (210),
protein(2.6g), Fat (0.8g),
carb(26.95g), Fiber (6.2g)
1/2 tbsp baking powder
3 tbsp peenut
Butter. : calorie (282), protein
(12.04g), fat (24.19g),
carb (9.39g), fiber (2.9g)
5 cashew : calorie (45), protien (1.2g),
fat (3.7g), carb (2.6g), fiber
(0.3g)
5 almond : calorie (35), protien
(1.28g), fat (5.04g), carb
(1.18g), fiber (0.7g)
1 tbsp honey : calorie (64), carb
(17.25g)
Recipe youtube video link
Total calorie : 1074
Total protein: 42.82g
Total fat : 46.90g
Total carb : 95.95g
Total fiber : 16.2g
Meal 3
Sheak 21tbsp basil
Seeds. : calorie (60), protein
(2g), fat (2.5g), carb (7g),
fiber (7g)
500g curd : calorie (315), protein
(26.25g), Fat (7.75g), carb
(35.2g)
2 banana : calorie (210), protein
(2.57g), Fat (0.78g), carb
(53.9g), Fiber (6.1g)
2 tbsp peenut
Butter : calorie (188), protein
(7g), Fat (16g), carb
(7.7g), fiber (1.8g)
250 ml water-
Total calorie : 773
Total protein : 37.82g
Toto fat : 27.03g
Total carb : 103g
Total fiber : 14.9g
Meal 4
100g oats : calorie (379), protein
(13g), fat (6.5g), carb (68g),
fiber (10g)
2 egg : calorie (143), protein (13g), fat
(9.5g), Carb (0.7g)
1 tbsp honey : calorie (64), carb (17g)
4 tbsp peanut
Butter : calorie (376), protein
(16.06g), Fat (32.25g), carb
(12.52), Fiber (3.8g)
30 ml Milk. : calorie (15), protein
(1.02g), fats (0.62g), carb
(1.46g)
1 tbsp oil : calorie (120), fat (14 g)
1 tbsp honey : calorie (64), carb (17g)
Recipe youtube video link
Total calorie : 1161
Total protein : 43.2g
Total fat : 62.87g
Tatal carb : 99.68g
Total fiber : 13.8g
Meal 5
Sheak 350g roasted
Peenut : calorie (292), protein
(11.8g), Fat (24.83g), carb
(10.76g), Fiber (4g)
2 banana : calorie (210), protein
(2.57), fat (24.83g), carb
(10.76g),fiber (6.1g)
4 dates : calorie (94), protien (0.81g),
fat (0.78g), carb (53.9g), fiber
(6.1g)
80g oats : calorie (311), protein
(13.51), fat (5.52g), carb
(53.02g), fiber (8.5g)
300ml milk : calorie (155), protein
(10.18g), Fat (6.19g), carb
(14.57g)
Total calorie : 1062
Tatal protein : 38.8g
Total fat : 37.34g
Total carb : 156.17g
Tatal fiber : 17.3g
Meal 6
1 tbsp oil : calorie (120), fat (24g)
200g panner : calorie (624), protein
(40g), Fat (48g), carb
(8g)
Salt & black papper-
4 brown bread : calorie (308), protein. (12.4g), fat (3.8g), carb (56g), Fiber (4.8g)
Recipe youtube video link
Total calorie : 1052
Total protein : 52.2g for
Total fat : 65.8g
Total carb : 64g
Total fiber : 4.8g
Day 2
Meal 1
Shake
50g roasted
Peanut : calorie (292) , protein
(11.84)g fat (24.83g), carb
(10.76g) fiber (4g)
2 banana : calorie (210), protein
(2.57g),fat (0.78g),
carb(53.9g), fiber( 6.1g)
4 dates : calorie (94), protein (0.81g),
fat (0.13g), carb (24.91g),
fiber (2.7g)
80g oats : calorie (311), protein
(13.51g), fat (5.52g),
carb(53.02g), fiber(8.5g)
300ml milk : calorie (155), protein
(10.08g), fat (6.19g),
carb(14.57g)
Total calorie : 1062
Total protein : 38.8g
Total fat : 37.34g
Total carbs : 56.17g
Total fiber : 17.3g
meal 2
100g paneer : calories (299), protein
(18g), fat (24g), carb
(4g)
2 egg : calories (143), protein (13g),
fat (9.5g),carb (0.7g)
Salt 1 tbsp
Masala 1 tbsp
1tbsp oil : calorie(120), fat (14g)
300gm rice
cooked : calorie (387), Protein (7.98g),
fat (0.84g), carb (83.7g),
fiber(1.2g)
Total calorie : 949
Total protein : 38.98g
Total fat : 48.34g
Total carb : 87.4g
Total fiber : 1.2g
meal 3
Shake
350ml milk : calorie (350) protein
(11.88g), fat (7.22g),
carb (17g)
50g oats : calorie (194), protein
(8.44g), fat( 3.45g), carb
(33.14g), fiber (5.3g)
3 tbsp peanut
butter : calorie (283), protein (11g), fat
(24g ), carb (12g ), fiber (2.7g),
2 tbsp honey : calorie (128), protein
(0.13g),carb (34g )
fiber (8g)
Total calorie :955
Total protein : 31.45g
Total fats : 34.67g
Total carbs : 96.14g
Total fiber : 8g
meal 4
1tbsp oil : calorie (120), fat (14g)
Spinach
200g paneer : calorie (624), protein
(40g), fat (48g), carb
(8g)
Black papper
4 Brown bread : calorie (304), protein
(12.4g), fat (3.8g), carb
(56g), fiber (4.8g)
Total calorie : 1052
Total protein : 52.4g
Total fats : 65.8g
Total carbs : 64g
Total fiber : 4.8g
meal 5
Shake
50g oats : calorie (194), protein (8.44g),
fat(3.45g ), carb (33.14g),
fiber (5.3g)
3 banana : calorie (315 ), protein (3.9g),
fat (1.2g ), carb (81g),
fiber(9.3g)
2 tbsp honey : calorie (128), protein
(0.13g), carb (34.61g)
50g peenut
Butter : calorie (294), protein (12.2g),
carb (9.78g), fiber (3g)
300ml milk : calorie (155), protein
(10.18g), fat (6.19g),
carb (14.57g)
Total calorie : 1076
Total protein : 35.11g
Total fats : 36.04g
Total carbs : 173.1g
Total fiber :17.6g
meal 6
200gm chicken
breast : calorie (390), protein (59.1g),
fat (15.44g)
1.5 cup cooked
Brown rice : calorie (218), protein
(4.6g), fat (1.6g), carb (46g)
fiber (3.6g)
100g Boiled
chickpeas : calorie (218), protein
(9.54g), fat (2.99g),
carb(29.98g), fiber (8.6g)
1tbsp oil: calorie (120), fat(14g)
1 serving mixed
Salad : calorie (99), protein (5.4g), fat
(4.1g), carb (14g), fiber (4.6g)
Total calorie : 1007
Total protein : 78.6g
Total fats : 38.13g
Total carbs : 89.95g
Total fiber : 16.8g
Day 3
Meal 1
Shake
350ml milk : calorie (180), protein
(11.88g), fat (7.22g) carb
(17g)
50g oats : calorie (194), protein (8.44g),
fat (3.45g), carb (33.14g), fiber
(5.3g)
3 tbsp peanut
Butter : calorie (283), protein (11g), fat
(24g), carb (12g) fiber (2.7g)
2 tbsp honey : calorie (128), protein
(0.13g), carb (34g)
Total calorie : 955
Total protein : 31.45g
Total fats : 34.67g
Total carbs : 96.14g
Total fiber : 8g
meal 2
100gm oats: calorie (379), protein
(13g), fat (6.5g), carb (68g)
fiber (10g)
2 egg : calorie (143), protein (13g),
fat (9.5g), carb (0.7g)
1tbsp honey : calorie (64), protein
(0.1g), carb (17g)
4tbsp peanut
butter : calorie (376), protein
(16.06g), fat (32.25g),carb
(12.52g), fiber (3.8g)
30ml milk : calorie(15g),protein
(1.02g), fat (0.62g),
carb (1.46g)
1tbsp oil : calorie (120), fat (14g)
1tbsp honey : calorie (64), protein
(0.1), carb (17g), fiber
(13.8g)
Total calorie : 1161
Total protein : 43.2g
Total fats : 62.87g
Total carbs : 99.68g
Total fiber : 13.8g
meal 3
Shake
50g oats : calorie (194), protein
(8.44g), fat (3.45g), carb
(33.14g), fiber (5.3g)
3 banana : calorie (315), protein
(3.9g), fat (1.2g), carb (81g)
fiber(9.3g)
2 tbsp honey : calorie (128), protein
(0.13g), carb (34.61g)
50g peenut
Butter : calorie (294), protein (12.2g),
carb(9.78g), fiber (3g)
300ml milk : calorie (155), protein
(10.18g), fat (6.19g), carb
(14.57g)
Total calorie : 1076
Total protein : 35.11g
Total fats : 36.04g
Total carbs : 173.1g
Total fiber : 17.6g
meal 4
4 Brown bread : calorie (308) protein
(12.4g) fat (3.8g) carb
(56g)fiber (4.8g)
4 tbsp peanut
butter : calorie (376), protein (16.06g),
fat (32.25g), carb (12.52g),
fiber (3.8g)
1 banana : calorie (105),protein (1.3g),
fat(0.4g), carb (27g) fiber
(3.1g)
300ml milk : calorie (186), protein
(9.96g), fat (16.06g), carb
(13.98g), fiber (11.4g)
Total calorie : 975
Total protein : 39.72g
Total fats : 46.51g
Total carbs : 59.4g
Total fiber : 11.9g
meal 5
Shake
300ml milk : calorie (155) protein
(10.18g), fat (6.19g) carb
(14.57g)
50g oats : calorie (194), protein
(8.44g),fat (3.45g), carb
(33.14g), fiber (5.3g)
20g honey : calorie (61)protein
(0.06g) carb(16.48g)
2 tbsp peanut
butter : calorie (188) protein (7g) fat
(16g), carb (7.7g) fiber (1.8g)
2 banana : calorie (210), protein
(2.57g), fat (0.78g), carb
(53.9g), fiber (6.1)
2 dates : calorie (47), protein (0.41), fat
(0.06), carb (12.45g), fiber
(1.3g)
10 almonds : calorie (69), protein
(2.55g), fat (6.08g) carb
(2.37g), fiber (1.4g)
Total calorie : 924
Total protein : 31.09g
Total fats : 32.42g
Total carbs : 140.43g
Total fiber : 15.9g
meal 6
4 Brown bread : calorie (308), protein
(12.4g), fat (3.8g) carb,
(56g), fiber (4.8g)
1tbsp oil : calorie (120), fat (14.0g)
4 tbsp peanut
butter : calorie (376), protein (16.06g),
fat (32.25g), carb (12.52g),
fiber (3.8g)
2 tbsp jam : calorie (109), protein
(0.32g), fat (0.06g), carb
(27.98g), fiber (0.3g)
2 banana : calorie (210), protein
(2.57g), fat (0.78g), carb
(53.9g), fiber (6.1g)
Total calorie :1123
Total protein : 31.35g
Total fats : 50.89g
Total carbs : 150.4g
Total fiber : 15g
Day 4
Meal 1
Shake
5 dates : calorie (115), protein(1g),
fats(0.15g) , carbs(30.45g) ,
fiber(3.25)
4 tbsp : calorie (377), protein (15g),
Fats(32g),carbs (14g), fiber(5g)
5 cashew : calorie (45), protein (1.2g),
fats (3.7g), carbs(2.6g) ,
Fiber (0.3g)
5 almond : calorie (35) ,protein
(1.28g),fat (3.04g) ,carb
(1.18g), fiber(0.7g)
1 scoop whey
Protein : calorie (113) ,protein
(25 g),fat (0.5g),
carb(3.15g), Fiber (1 g)
Total calorie : 996
Total protein : 56.99g
Total fat : 45.91g
Total carb: 104.4g
Total fiber : 18.75g
meal 2
1tbsp oil : calorie (120), fat (14g)
Spinach
200g paneer : calorie (624), protein
(40g), fat (48g), carb (8g)
Black papper
4 Brown bread : calorie (304), protein
(12.4g), fat (3.8g), carb
(56g),fiber (4.8g)
Total calorie : 1052
Total protein : 52.4g
Total fats : 65.8g
Total carbs : 64g
Total fiber : 4.8g
meal 3
Shake
50g roasted
Peanut : calorie (292), protein (11.84g),
fat (24.83g), carb (10.76g),
fiber (4g)
2 banana : calorie (210), protein (2.57g),
fat (0.78g), carb (53.9g),
fiber (6.1g)
4 dates : calorie (94), protein (0.81g), fat
(0.13g), carb (24.91g),
fiber (2.7g)
80 g oats : calorie (311), protein (13.51g),
fat (5.52g), carb(53.02g),
fiber(8.5g)
300ml milk : calorie (155), protein
(10.18g), fat (6.19g),
carb(14.57g)
Total calorie : 1062
Total protein : 38.8g
Total fats : 37.34g
Total carbs : 156.17g
Total fiber : 17.3g
meal 4
4 Brown bread : calorie (308), protein
(12.4g), fat (3.8g), carb
(56g), fiber (4.8g)
1tbsp oil : calorie (120), fat (14.0g)
4 tbsp peanut
butter : calorie (376), protein (16.06g),
fat (32.25g), carb (12.52g),
fiber (3.8g)
2 tbsp jam : calorie (109), protein
(0.32g), fat (0.06g), carb
(27.98g), fiber (0.3g)
2 banana : calorie (210), protein (2.57g),
fat (0.78g), carb (53.9g),
fiber (6.1g)
Total calorie : 1123
Total protein : 31.35g
Total fats : 50.89g
Total carbs : 150.4g
Total fiber : 15g
meal 5
Shake
50g oats : calorie (194), protein (8.44g),
fat (3.45g), carb (33.14g),
fiber (5.3g)
3 banana : calorie (315), protein (3.9g),
fat (1.2g), carb (81g), fiber
(9.3g)
2 tbsp honey : calorie (128), protein
(0.13g), carb (34.61g)
50gm peenut
Butter : calorie (294), protein (12.2g),
carb (9.78g), fiber (3g)
300ml milk : calorie (155), protein
(10.18g), fat (6.19g),
carb (14.57g)
Total calorie : 1076
Total protein : 35.11g
Total fats : 36.04g
Total carbs : 173.1g
Total fiber : 17.6g
meal 6
200gm vegetables : calorie (128),
protein (6.66g), fat (1.04g),
carb (26.92g), fiber (8g)
200gm turdal : calorie (111), protein
(7.3g), fat (0.6g), carb
(20g), fiber (5.5g )
200gm rice : calorie (260), protein
(4.76g), fat (0.42g), carb
(57.1g), fiber (0.6g)
Dahi 150gm : calorie (146), protein
(14g), fat (7.5g), carb (6g)
3 egg omlette : calorie (280), protein
(19.43g), fat (22g),
carb (1.26g)
Total calorie : 925
Total protein : 52g
Total fats : 31.56g
Total carbs : 105.7g
Total fiber : 14.1g
Day 5
meal 1
Shake
50g oats : calorie (194 ), protein (8.44g),
fat (3.45g), carb (33.14g),
fiber (5.3g)
3 banana : calorie (315), protein (3.9g),
fat (1.2g), carb (81g),
fiber (9.3g)
2 tbsp honey : calorie (128), protein
(0.13g), carb (34.61g)
50g peenut
Butter : calorie (294), protein (12.2g),
carb (9.78g), fiber (3g)
300ml milk : calorie (155), protein
(10.18g), fat (6.19g), carb
(14.57g)
Total calorie : 1076
Total protein : 35.11g
Total fats : 36.04g
Total carbs : 173.1g
Total fiber : 17.6g
meal 2
4 Brown bread : calorie (308), protein
(12.4g), fat (3.8g), carb
(56g), fiber (4.8g)
1tbsp oil : calorie (120), fat (14.0g)
4 tbsp peanut
butter : calorie (376), protein (16.06g),
fat (32.25g), carb (12.52g),
fiber (3.8g)
2 tbsp jam : calorie (109), protein
(0.32g), fat (0.06g), carb
(27.98g), fiber (0.3g)
2 banana : calorie (210), protein (2.57),
fat (0.78g), carb (53.9g),
fiber (6.1g)
Total calorie : 1123
Total protein : 31.35g
Total fats : 50.89g
Total carbs : 150.4g
Total fiber : 15g
meal 3
Shake
5 dates : calorie (115), protein(1g),
fats(0.15g) , carbs(30.45g) ,
fiber(3.25)
4 tbsp peanut
Butter : calorie (377), protein (15g),
Fats(32g),carbs (14g), fiber(5g)
5 cashew : calorie (45), protein (1.2g),
fats (3.7g), carbs(2.6g) ,
Fiber (0.3g)
5 almond : calorie (35) ,protein
(1.28g),fat (3.04g) ,carb
(1.18g), fiber(0.7g)
1 scoop whey
Protein : calorie (113) ,protein
(25 g),fat (0.5g),
carb(3.15g), Fiber (1 g)
Total calorie : 996
Total protein : 56.99g
Total fat : 45.91g
Total carb: 104.4g
Total fiber : 18.75g
meal 4
1 tbsp oil : calorie (120), fat (24g)
200g panner : calorie (624), protein
(40g), Fat (48g), carb
(8g)
Salt & black papper-
4 brown bread : calorie (308),
protein(12.4g), fat (3.8g),
carb(56g), Fiber (4.8g)
Total calorie : 1052
Total protein : 52.4g
Total fats : 65.8g
Total carbs : 64g
Total fiber : 4.8g
meal 5
Shake
50g oats : calorie (194), protein (8.44g),
fat (3.45g), carb (33.14g),
fiber (5.3g)
2 banana : calorie (210), protein (2.6g),
fat (6.8g), carb (54g),
fiber (5.3g)
2 tbsp honey: calorie (128), carb (35g)
50g peanut
butter: calorie (284), protein (12.9g), fat
(24.62g), carb (8.06g), fiber (4.2g)
250ml milk : calorie (129), protein
(8.5g), fat (5.1g), carb (12g)
Total calorie : 945
Total protein : 32.44g
Total fats : 39.97g
Total carbs : 142.14g
Total fiber : 15.2g
meal 6
100g paneer : calories (299), protein
(18g), fat (24g), carb (3g)
2 egg : calories (143), protein (13g), fat
(9.5g),carb (0.7g)
Salt 1 tbsp
Masala 1 tbsp
1tbsp oil : calorie (120), fat (14g)
300gm rice
cooked : calorie (387), Protein (7.98g),
fat (0.84g), carb (83.7g),
fiber (1.2g)
Total calorie : 949
Total protein : 38.98g
Total fats : 48.34g
Total carbs : 87.4g
Total fiber : 1.2g
Day 6
meal 1
Shake
50g roasted
Peenut : calorie (292), protein
(11.8g), Fat (24.83g), carb
(10.76g), Fiber (4g)
2 banana : calorie (210), protein
(2.57), fat (24.83g), carb
(10.76g),fiber (6.1g)
4 dates : calorie (94), protien (0.81g),
fat (0.78g), carb (53.9g), fiber
(6.1g)
80g oats : calorie (311), protein
(13.51), fat (5.52g), carb
(53.02g), fiber (8.5g)
300ml milk : calorie (155), protein
(10.18g), Fat (6.19g), carb
(14.57g)
Total calorie : 1062
Tatal protein : 38.8g
Total fat : 37.34g
Total carb : 156.17g
Tatal fiber : 17.3g
meal 2
3 egg : calorie (216), protein (18.9g),
fat (14.4g), Carb (2.3g)
50g wheat
Flour (गेहूं आटा ) : calorie (170),
protein (6.8g), Fat
(0.9g), carb (36.28g),
Fiber (6.1g)
2 banana
Medium size : calorie (210),
protein(2.6g), Fat (0.8g),
carb(26.95g), Fiber (6.2g)
1/2 tbsp baking powder
3 tbsp peenut
Butter. : calorie (282), protein
(12.04g), fat (24.19g),
carb (9.39g), fiber (2.9g)
5 cashew : calorie (45), protein (1.2g),
fat (3.7g), carb (2.6g), fiber
(0.3g)
5 almond : calorie (35), protein
(1.28g), fat (5.04g), carb
(1.18g), fiber (0.7g)
1 tbsp honey : calorie (64), carb
(17.25g)
Total calorie : 1074
Total protein : 42.82g
Total fats : 46.98g
Total carbs : 95.95g
Total fiber : 16.2g
meal 3
Shake
50g oats : calorie (194), protein (8.44g),
fat (3.45g), carb (33.14g),
fiber (5.3g)
3 banana : calorie (315), protein (3.9g),
fat (1.2g), carb (81g),
fiber (9.3g)
2 tbsp honey : calorie (128), protein
(0.13g), carb (34.61g)
50gm peenut
Butter : calorie (294), protein (12.2g),
carb (9.78g) fiber (3g)
300ml milk : calorie (155), protein
(10.18g), fat (6.19g),
carb(14.57g)
Total calorie : 1076
Total protein : 35.11g
Total fats : 36.04g
Total carbs : 173.1g
Total fiber : 17.6g
meal 4
4 Brown bread : calorie (308), protein
(12.4g), fat (3.8g), carb
(56g), fiber (4.8g)
1tbsp oil : calorie (120), fat (14.0g)
4 tbsp peanut
butter : calorie (376), protein (16.06g),
fat (32.25g), carb (12.52g),
fiber (3.8g)
2 tbsp jam : calorie (109), protein
(0.32g), fat (0.06g), carb
(27.98g), fiber (0.3g)
2 banana : calorie (210), protein
(2.57g), fat (0.78g), carb
(53.9g), fiber (6.1g)
Total calorie :1123
Total protein : 31.35g
Total fats : 50.89g
Total carbs : 150.4g
Total fiber : 15g
meal 5
Shake
1tbsp basil
Seeds. : calorie (60), protein
(2g), fat (2.5g), carb (7g),
fiber (7g)
500g curd : calorie (315), protein
(26.25g), Fat (7.75g), carb
(35.2g)
2 banana : calorie (210), protein
(2.57g), Fat (0.78g), carb
(53.9g), Fiber (6.1g)
2 tbsp peenut
Butter : calorie (188), protein
(7g), Fat (16g), carb
(7.7g), fiber (1.8g)
250 ml water-
Total calorie : 773
Total protein : 37.82g
Total fats : 27.03g
Total carbs : 103g
Total fiber : 14.9g
meal 6
100g oats : calorie (379), protein
(13g), fat (6.5g), carb (68g),
fiber (10g)
2 egg : calorie (143), protein (13g), fat
(9.5g), Carb (0.7g)
1 tbsp honey : calorie (64), carb (17g)
4 tbsp peanut
Butter : calorie (376), protein
(16.06g), Fat (32.25g), carb
(12.52), Fiber (3.8g)
30 ml Milk. : calorie (15), protein
(1.02g), fats (0.62g), carb
(1.46g)
1 tbsp oil : calorie (120), fat (14 g)
1 tbsp honey : calorie (64), carb (17g)
Total calorie : 1161
Total protein : 43.2g
Total fats : 62.87g
Total carbs : 99.68g
Total fiber : 13.8g
Day 7
meal 1
Shake
5 dates : calorie (115), protein(1g),
fats(0.15g) , carbs(30.45g) ,
fiber(3.25)
4 tbsp Peanut
butter: calorie (377), protein (15g),
Fats(32g),carbs (14g), fiber(5g)
5 cashew : calorie (45), protein (1.2g),
fats (3.7g), carbs(2.6g) ,
Fiber (0.3g)
5 almond : calorie (35) ,protein
(1.28g),fat (3.04g) ,carb
(1.18g), fiber(0.7g)
1 scoop whey
Protein : calorie (113), protein(25g),
fat (0.5g), carb(3.15g), Fiber (1g)
Total calorie : 996
Total protein : 56.99g
Total fat : 45.91g
Total carb: 104.4g
Total fiber : 18.75g
meal 2
4 Brown bread : calorie (308), protein
(12.4g), fat (3.8g), carb
(56g), fiber (4.8g)
1tbsp oil : calorie (120), fat (14.0g)
4 tbsp peanut
butter : calorie (376), protein (16.06g),
fat (32.25g), carb (12.52g),
fiber (3.8g)
2 tbsp jam : calorie (109), protein
(0.32g), fat (0.06g), carb
(27.98g), fiber (0.3g)
2 banana : calorie (210), protein (2.57),
fat (0.78g), carb (53.9g),
fiber (6.1g)
Total calorie : 1123
Total protein : 31.35g
Total fats : 50.89g
Total carbs : 150.4g
Total fiber : 15g
meal 3
Shake
50g roasted
Peenut : calorie (292), protein
(11.8g), Fat (24.83g), carb
(10.76g), Fiber (4g)
2 banana : calorie (210), protein
(2.57), fat (24.83g), carb
(10.76g),fiber (6.1g)
4 dates : calorie (94), protien (0.81g),
fat (0.78g), carb (53.9g), fiber
(6.1g)
80g oats : calorie (311), protein
(13.51), fat (5.52g), carb
(53.02g), fiber (8.5g)
300ml milk : calorie (155), protein
(10.18g), Fat (6.19g), carb
(14.57g)
Total calorie : 1062
Tatal protein : 38.8g
Total fat : 37.34g
Total carb : 156.17g
Tatal fiber : 17.3g
meal 4
1 tbsp oil : calorie (120), fat (24g)
200g panner : calorie (624), protein
(40g), Fat (48g), carb
(8g)
Salt & black papper-
4 brown bread : calorie (308), protein
(12.4g),fat(3.8g),carb
(56g), Fiber (4.8g)
Total calorie : 1052
Total protein : 52.4g
Total fats : 65.8g
Total carbs : 64g
Total fiber : 4.8g
meal 5
Shake
350ml milk : calorie (180), protein
(11.88g), fat (7.22g),
carb (17g)
50g oats : calorie (194), protein (8.44g),
fat (3.45g), carb (33.14g),
fiber (5.3g)
3 tbsp peanut
Butter : calorie (283), protein (11g), fat
(24g), carb (12g), fiber (2.7g)
2 tbsp honey : calorie (128), protein
(0.13g), carb (34g)
Total calorie : 955
Total protein : 31.45g
Total fats : 34.67g
Total carbs : 96.14g
Total fiber : 8g
meal 6
4 Brown bread : calorie (308), protein
(12.4g), fat (3.8g), carb
(56g), fiber (4.8g)
4 tbsp peanut
butter : calorie (376), protein (16.06g),
fat (32.25g), carb (12.52g),
fiber (3.8g)
1 banana : calorie (105), protein
(1.3g), fat (0.4g), carb (27g),
fiber (3.1g)
300ml milk : calorie (186),protein
(9.96g), fat (16.06g),
carb (13.98g), fiber (11.4g)
Total calorie : 975
Total protein : 39.72g
Total fats : 46.51g
Total carbs : 59.4g
Total fiber : 11.7g
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