7-Day Meal Plan
Week 1 · 14-20 July
Week 1 · 14-20 July
Tuesday · Badminton / Shoulder Care
2,200
Kcal
145 g
Protein
3.0 L
Water
0 of 5 meals complete
Chronological meals
18:15 AM · Pre-badmintonBanana 100 g · Milk 150 g152 kcal · 6 g proteinUp nextWeigh
Exact: Banana 100 g · Milk 150 g · 152 kcal
210:45 AM · BreakfastEgg 150 g · Egg white 100 g · Roti 120 g · Vegetables 150 g713 kcal · 42 g proteinScheduledWeigh
Exact: Egg 150 g · Egg white 100 g · Roti 120 g · Vegetables 150 g · Oil 5 g · Papaya 150 g · 713 kcal
32:30 PM · LunchRice 230 g · Chicken 170 g · Dal 120 g · Vegetables 250 g922 kcal · 76 g proteinScheduledWeigh
Exact: Rice 230 g · Chicken 170 g · Dal 120 g · Vegetables 250 g · Oil 10 g · Salad 150 g · 922 kcal
46:30 PM · SnackApple 180 g · Yoghurt 200 g · Peanuts 15 g301 kcal · 11 g proteinScheduledWeigh
Exact: Apple 180 g · Yoghurt 200 g · Peanuts 15 g · 301 kcal
510:00 PM · DinnerFish 200 g · Potato 180 g · Vegetables 300 g · Oil 8 g590 kcal · 61 g proteinScheduledWeigh
Exact: Fish 200 g · Potato 180 g · Vegetables 300 g · Oil 8 g · 590 kcal
Weighing Rule
Rice, meat, fish, potato and roti use cooked edible weight. Oats use dry weight. Fruit uses raw edible weight. Vegetables use raw edible weight unless marked cooked. Egg uses edible portion without shell. Oil must be weighed separately. Never estimate cooking oil.