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24 नव॰ 2025

4000 calorie diet plan

Snake 1        calorie protein fats carbs fiber
50 gm roasted peenut 292 11.84g 24.83g 10.76g 4g
2 banana 210 2.57g 0.78g 53.9g 6.1g
4 dates 94 0.81g 0.13g 24.91g 2.7g
80 gm oats 311 13.51g 5.52g 53.02g 8.5g
300ml milk 155 10.18g 6.19g 14.57g 0
Total  1062 38.8g 37.34g 156.17g 17.3g

Meal 2

breakfast calorie protein fats carbs fiber
4 brown bread 308 12.4g 3.8g 56g 4.8g
4 tbsp peenut butter 376 16.06g 32.25g 12.52g 3.8g
1 banana  105 1.3g 0.4g 27g 3.1g
300ml milk 186 9.96g 6.19g 13.98g 0
Total 975 39.72 42.64g 59.4g 11.7g
Meal 3
Shake 2 
Snake 2 calorie protein fats carbs fiber
5 dates 115 1 g 0.15g 30.45 3.25g
4 tbsp peenut butter 377 15g 32g 14g 5g
5 cashew 45 1.2g 3.7g 2.6g 0.3g
4 almond 35 1.28g 3.04g 1.18g 0.7g
1 scoop whey protein 140 25g 1.7g 3.15g 0.3g
80 gm oats 311 13.51g 5.52g 53.02g 8.5g
100ml Water  0 0 0 0 0
Total 1023 56.98g 46.11g 104.4g 17.75g
Meal 4

Dinner calorie protein fats carbs fiber
200gm vegetable 128 6.66g 1.04g 26.92 8g
200gm turdal 111 7.3g 0.6g 20g 5.5g
200gm rice 260 4.76g 0.42g 57.1g 0.6g
Dahi 150g 146 14g 7.5g 0.6g 0
3 egg omlette 280 19.43g 22g 1.26g 0
total 925 52g 31.56g 105.7g 14.1g

day 2

Meal 1
Shake 1
Snake calorie protein fats carbs fiber
5 dates 115 1g 0.15g 30.45g 3.25g
4 tbsp peenut butter 377 15g 32g 14g 5g
5 cashew 45 1.2g 3.7g 2.6g 0.3g
5 almond 35 1.28g 3.04g 1.18g 0.7g
1 scoop whey protein 140 25g 1.7g 3.15g 0.3g
80gm oats 311 13.51g 5.52g 53.02g 8.5g
100ml water 0 0 0 0
0
Total  1023 56.98g 46.11g 104.4g 17.75g

Meal 2



breakfast calorie protein fats carbs fiber
4 brown bread 308 12.4g 3.8g 56g 4.8g
1 tbsp oil 120 0 14g 0 0
4 tbsp peanut butter 376 16.06g 32.25g 12.52g 3.8g
2 tbsp jam/ honey 109 0.32g 0.06g 27.98g 0.3g
2 banana 210 2.57g 0.78g 53.9g 6.1g
Total 1123 31.35g 50.89g 150.4g 15g

Meal 3
Shake 2
Snake calorie protein fats carbs fiber
300ml milk 155 10.18g 6.19g 14.57 0
50g oats 194 8.44g 3.45g 33.14g 5.3g
20g honey 61 0.06g 0 16.48g 0
2 tbsp peanut butter 188 7g 16g 7.7g 1.8g
2 banana 210 2.57 0.78g 53.9g 6.1g
3 dates 70 0.61g 0.09g 18.7g 1.8g
10 almonds 69 2.55g 6.08g 2.37g 1.4g
Total 947 31.29g 32.72g 146.7g 16.4g

Meal 4


Dinner calorie protein fats carbs   fiber
100gm paneer 299 18g 24g 3g  0
2 eggs 143 13g 9.5g 0.7g 0
Salt 0 0 0 0 0
Masala 0 0 0 0 0
1 tbsp oil/ghee 120 0 14g 0 0
300gm cooked 
Rice		 389 7.98g 0.84g 83.7g 1.2g
Total 949 38.98g 48.34g 87.4g 1.2g

day 3
Meal 1
Shake 1
Snake  calorie protein fats carbs fiber
50 gm oats 194 8.44g 3.45g 33.14g 5.3g
3 banana 315 3.9g 1.2g 81g 9.3g
2 tbsp honey 128 0.13g 0 34.61g 0
50 gm peanut butter 294 12.54g 25.2g 9.78g 3g
300ml milk 155 10.18g 6.19g 14.57g 0
Total 1076 35.11g 36.04g 173.1g 17.6g

Meal 2
breakfast calorie protein fats carbs fiber
4 brown bread 308 12.4g 3.8g 5.6g 4.8g
4 tbsp peanut
     Butter		 376 16.06g 32.25g 12.52g 3.8g
1 Banana 105 1.3g 0.4g 27g 3.1g
300ml milk 186 9.96g 6.19g 13.98g 0
Total 975 39.72g 42.64g 59.4g 11.7g

Meal 3
Shake 2 
Snakes calorie protein fats carbs fiber
5 dates 115 1g 0.15g 30.45g 3.25g
4 tbsp peanut butter 377 15g 32g 14g 5g
5 cashew 45 1.2g 3.7g 2.6g 0.3g
5 almond 35 1.28g 3.04g 1.18g 0.7g
1 scoop whey protein 140 25g 1.7g 3.18g 0.3g
80 gm oats 311 13.51g 5.52g 53.02g 8.5g
100ml water 0 0 0 0 0
Total 1023 56.98g 46.11g 104.4g 17.75g

Meal 4



Dinner calorie protein fats carbs fiber
1 tbsp oil  120 0 14g 0 0
Spinach 0 0 0 0 0
200gm panner 624 40g 48g 8g 0
Salt 0 0 0 0 0
Black pepper 0 0 0 0 0
4 brown bread 308 12.4g 3.8g 5.6g 4.8g
Total 1052 52.4g 65.8g 64g 4.8g

day 4
Meal 1
Shake 1
Snake calorie protein fats carbs fiber
5 dates 115 1g 0.15g 30.45g 3.25g
4 tbsp peanut butter 377 15g 32g 14g 5g
5 cashew 45 1.2g 3.7g 2.6g 0.3g
5 almond 35 1.28g 3.04g 1.18g 0.7g
1 scoop whey protein 140 25g 1.78g 3.15g 0.3g
80 gm oats 311 13.51g 5.52g 53.02g 8.5g
Water 0 0 0 0 0
Total 1023 56.98g 46.11g 104.4g 17.75g

Meal 2
breakfast calorie protein fats carbs fiber
4 brown bread 308 12.4g 3.8g 56g 4.8g
1 tbsp pil 120 0 14g 0 0
4 tbsp peanut butter 376 16.06g 32.25g 12.52g 3.8g
2 tbsp jam 109 0.32g 0.06g 27.98g 0.3g
2 banana 210 2.57g 0.78g 53.1g 6.1g
Total  1123 31.35g 50.89g 150.4g 15g

Meal 3
Shake 2
Snakes calorie protein fats carbs fiber
50 gm oats 194 8.44g 3.45g 33.14g 5.3g
3 banana 315 3.9g 1.2g 81g 9.3g
2 tbsp honey 128 0.13g 0 34.61g 0
50 gm peanut butter 294 12.54g 25.2g 9.78g 3g
300ml milk 155 10.18g 6.19g 14.57g 0
Total  1076 35.11g 36.04g 173.1g 17.6g

Meal 4
Dinner calorie protein fats carbs fiber
100gm panner 299 18g 24g 3g 0
2 eggs 143 13g 9.5g 0.7g 0
Salt 0 0 0 0 0
Masala 0 0 0 0 0
1 tbsp oil/ghee 120 0 14g 0 0
300gm cooked rice 387 7.98g 0.84g 83.7g 1.2g
Total 949 38.98g 48.34g 87.4g 1.2g

Day 5
Meal 1
Shake 1
Snakes calorie protein fats carbs fiber
50 gm roasted peanuts 292 11.84g 24.83g 10.76g 4g
2 banana 210 2.57g 0.78g 53.9g 6.1g
4 dates 94 0.81g 0.13g 24.91g 2.7g
80 gm oats 311 13.51g 5.52g 53.02g 8.5g
300ml milk 155 10.18g 6.19g 14.52g 0
Total 1062 38.8g 37.34g 156.18g 17.3g

Meal 2



Recipe youtube video link
breakfast calorie protein fats carbs fiber
100 gm oats 379 13g 6.5g 68g 10g
2 eggs 143 13g 9.5g 0.7g 0
1 tbsp honey 64 0.1g 0 17g 0
4 tbsp peanut butter 376 16.06g 32.25g 12.52g 3.8g
30ml milk 15 1.02g 0.62g 1.46g 0
1 tbsp oil 120 0 14g 0 0
1 tbsp honey 64 0.1g 0 17g 0
Total 1161 43.2g 62.87g 99.68g 13.8g

Meal 3
Snakes calorie protein fats carbs fiber
5 dates 115 1g 0.15g 30.45g 3.25g
4 tbsp peanut butter 377 15g 32g 14g 5g
5 cashew 45 1.2g 3.7g 2.6g 0.39g
5 almonds 35 1.28g 3.04g 1.18g 0.7g
1 scoop whey protein 140 25g 1.7g 3.15g 0.3g
80 gm oats 311 13.51g 5.52g 53.02g 8.5g
100 ml water 0 0 0 0 0
Total 1023 56.98g 46.11g 104.4g 17.75g

Meal 4 
Dinner calorie protein fats carbs fiber
4 brown bread 308 12.4g 3.8g 56g 4.8g
4 tbsp peanut butter 376 16.06g 32.25g 12.52g 3.8g
1 banana 105 1.3g 0.4g 27g 3.1g
300ml milk 186 9.96g 6.19g 13.98g 0
Total  975 39.72g 42.64g 59.4g 11.7g




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