7 days indian diet low calories high protien weight loss

the meal plan to include rice along with roti and bhakri while keeping the protein high and calories controlled. Here’s a revised 7-day meal plan that includes rice, roti, and bhakri:

Day 1

Meal	Item	Protein (g)	Calories
Breakfast	Masoor Dal Chilla (2 medium)	12	150
	Greek Yogurt (1 cup)	10	100
Snack	Roasted Chana (1/4 cup)	8	120
Lunch	1 Roti (whole wheat)	3	70
	Cooked Quinoa (1 cup)	8	220
	Paneer Tikka (100 grams)	20	250
	Mixed Vegetable Salad (with chickpeas)	7	150
Snack	Buttermilk (200 ml)	4	100
	Sprouted Moong Salad (1/2 cup)	6	100
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Cooked Lentils (1 cup)	18	230
	Cooked Brown Rice (1 cup)	5	215
Total		80	1185

Day 2

Meal	Item	Protein (g)	Calories
Breakfast	Oats Upma (1 cup)	6	150
	Boiled Egg (1)	6	70
Snack	Cottage Cheese (100 grams)	12	150
Lunch	1 Roti (whole wheat)	3	70
	Cooked Millet (1 cup)	6	220
	Mixed Bean Salad	10	200
Snack	Buttermilk (200 ml)	4	100
	Almonds (10-12 pieces)	3	70
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Toor Dal (1 cup)	18	230
	Spinach Rice (1 cup)	5	200
Total		80	1180

Day 3

Meal	Item	Protein (g)	Calories
Breakfast	Besan Cheela (2 medium)	10	150
	Skimmed Milk (1 cup)	8	90
Snack	Roasted Peanuts (1/4 cup)	8	150
Lunch	1 Roti (whole wheat)	3	70
	Cooked Brown Rice (1 cup)	5	215
	Rajma Curry (1 cup)	15	230
Snack	Low-Fat Yogurt (1 cup)	8	100
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Split Red Lentils (Masoor Dal, 1 cup)	18	230
	Steamed Broccoli (1 cup)	4	55
Total		80	1200

Day 4

Meal	Item	Protein (g)	Calories
Breakfast	Chia Pudding with Almond Milk (1 serving)	5	150
	Apple (1)	0.5	80
Snack	Walnuts (5-6 pieces)	3	100
Lunch	1 Roti (whole wheat)	3	70
	Cooked Amaranth (1 cup)	9	250
	Chickpea Curry (1 serving)	10	200
Snack	Buttermilk (200 ml)	4	100
	Fresh Fruit Salad (1 cup)	1	100
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Moong Dal (1 cup)	14	230
	Cabbage Stir-Fry (1 cup)	3	100
Total		49.5	1190

Day 5

Meal	Item	Protein (g)	Calories
Breakfast	Poha with Peas (1 cup)	7	200
	Boiled Egg (1)	6	70
Snack	Greek Yogurt (1 cup)	10	100
Lunch	1 Roti (whole wheat)	3	70
	Cooked Farro (1 cup)	6	220
	Mixed Vegetable Curry (1 cup)	7	200
Snack	Sprouted Moong Salad (1/2 cup)	6	100
	Banana (1 small)	1	90
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Split Red Lentils (Masoor Dal, 1 cup)	18	230
	Steamed Broccoli (1 cup)	4	55
Total		72	1215

Day 6

Meal	Item	Protein (g)	Calories
Breakfast	Rawa Idli (2 medium)	6	150
	Coconut Chutney (1 cup)	2	80
Snack	Pumpkin Seeds (1/4 cup)	8	150
Lunch	1 Roti (whole wheat)	3	70
	Cooked Amaranth (1 cup)	9	250
	Chickpea Curry (1 cup)	10	200
Snack	Buttermilk (200 ml)	4	100
	Mixed Vegetable Soup (1 cup)	3	100
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Black Beans (Kali Dal, 1 cup)	15	220
	Stir-Fried Bell Peppers (1 cup)	2	80
Total		68	1200

Day 7

Meal	Item	Protein (g)	Calories
Breakfast	Paneer Bhurji (1 serving)	15	200
	Whole Wheat Toast (1 slice)	3	70
Snack	Roasted Chana (1/4 cup)	8	120
Lunch	1 Roti (whole wheat)	3	70
	Cooked Buckwheat (1 cup)	6	150
	Vegetable Korma (1 cup)	7	250
Snack	Almond Milk (1 glass)	1	60
	Cashews (10 pieces)	3	90
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Green Gram Curry (1 cup)	14	230
	Sautéed Zucchini (1 cup)	2	50
Total		76	1200

Summary

• Daily Protein Intake: Approx. 49.5 to 82 grams
• Daily Calorie Intake: Approx. 1150 to 1215 calories

This revised plan incorporates rice, roti, and bhakri while ensuring that protein needs are met and calories are managed. Adjust portion sizes or food choices as needed to suit your preferences and nutritional goals.

Here’s a meal plan tailored for a school-going teenager, ensuring it meets their nutritional needs with a balance of protein, carbs, and healthy fats. The plan will include breakfast, lunch, snacks, and dinner, and will focus on providing around 80-100 grams of protein daily.

Day 1

Meal	Item	Protein (g)	Calories
Breakfast	Oats Porridge (1 cup cooked)	6	150
	Boiled Eggs (2)	12	140
Snack	Greek Yogurt (1 cup)	10	100
	Apple (1 medium)	0.5	80
Lunch	1 Roti (whole wheat)	3	70
	Cooked Brown Rice (1 cup)	5	215
	Chickpea Curry (1 cup)	10	200
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Roasted Peanuts (1/4 cup)	8	150
	Banana (1 medium)	1	90
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Paneer Butter Masala (1 cup)	20	300
	Steamed Broccoli (1 cup)	4	55
Total		80.5	1720

Day 2

Meal	Item	Protein (g)	Calories
Breakfast	Whole Wheat Toast (2 slices)	6	140
	Peanut Butter (1 tbsp)	4	90
	Skimmed Milk (1 cup)	8	90
Snack	Cottage Cheese (100 grams)	12	150
Lunch	1 Roti (whole wheat)	3	70
	Cooked Quinoa (1 cup)	8	220
	Vegetable Korma (1 cup)	7	250
	Mixed Bean Salad (1 cup)	10	200
Snack	Almonds (10-12 pieces)	3	70
Dinner	1 Roti (whole wheat)	3	70
	Dal Tadka (1 cup)	18	230
	Cooked Brown Rice (1 cup)	5	215
	Cucumber Salad (1 cup)	2	20
Total		87	1860

Day 3

Meal	Item	Protein (g)	Calories
Breakfast	Besan Cheela (2 medium)	10	150
	Skimmed Milk (1 cup)	8	90
Snack	Roasted Chana (1/4 cup)	8	120
Lunch	1 Roti (whole wheat)	3	70
	Cooked Amaranth (1 cup)	9	250
	Rajma Curry (1 cup)	15	230
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Fruit (1 cup)	1	100
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Moong Dal (1 cup)	14	230
	Steamed Carrots (1 cup)	1	55
Total		89	1795

Day 4

Meal	Item	Protein (g)	Calories
Breakfast	Rawa Idli (2 medium)	6	150
	Coconut Chutney (1/2 cup)	2	80
	Skimmed Milk (1 cup)	8	90
Snack	Walnuts (5-6 pieces)	3	100
Lunch	1 Roti (whole wheat)	3	70
	Cooked Buckwheat (1 cup)	6	150
	Chickpea Curry (1 cup)	10	200
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Buttermilk (200 ml)	4	100
	Fresh Fruit (1 cup)	1	100
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Black Beans (1 cup)	15	220
	Stir-Fried Bell Peppers (1 cup)	2	80
Total		80	1810

Day 5

Meal	Item	Protein (g)	Calories
Breakfast	Poha with Peas (1 cup)	7	200
	Boiled Egg (1)	6	70
Snack	Cottage Cheese (100 grams)	12	150
Lunch	1 Roti (whole wheat)	3	70
	Cooked Farro (1 cup)	6	220
	Vegetable Curry (1 cup)	7	200
	Mixed Bean Salad (1 cup)	10	200
Snack	Almond Milk (1 glass)	1	60
	Cashews (10 pieces)	3	90
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Moong Dal (1 cup)	14	230
	Steamed Broccoli (1 cup)	4	55
Total		80	1815

Day 6

Meal	Item	Protein (g)	Calories
Breakfast	Poha with Peas (1 cup)	7	200
	Boiled Eggs (2)	12	140
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Fruit (1 cup)	1	100
Lunch	1 Roti (whole wheat)	3	70
	Cooked Farro (1 cup)	6	220
	Chickpea Curry (1 cup)	10	200
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Protein Bar (1)	10	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Black Beans (1 cup)	15	220
	Steamed Carrots (1 cup)	1	55
Total		82	1865

Day 7

Meal	Item	Protein (g)	Calories
Breakfast	Paneer Bhurji (1 serving)	15	200
	Whole Wheat Toast (1 slice)	3	70
Snack	Roasted Chana (1/4 cup)	8	120
Lunch	1 Roti (whole wheat)	3	70
	Cooked Buckwheat (1 cup)	6	150
	Vegetable Korma (1 cup)	7	250
	Mixed Bean Salad (1 cup)	10	200
Snack	Almond Milk (1 glass)	1	60
	Fresh Fruit (1 cup)	1	100
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Green Gram Curry (1 cup)	14	230
	Steamed Carrots (1 cup)	1	55
Total		79	1815

Summary

• Daily Protein Intake: Approx. 80-100 grams
• Daily Calorie Intake: Approx. 1700-1850 calories

This plan incorporates a variety of foods to ensure a balanced intake of nutrients while focusing on meeting the protein needs of a growing teenager. Adjust portion sizes or food choices as needed to suit individual preferences and nutritional requirements.

Here’s a meal plan for an office-going man designed to be nutritious, convenient, and satisfying. It includes meals that are easy to prepare or can be made in advance, focusing on providing around 80-100 grams of protein daily.

Day 1

Meal	Item	Protein (g)	Calories
Breakfast	Greek Yogurt with Mixed Berries (1 cup)	10	150
	Whole Wheat Toast with Peanut Butter (2 slices)	8	180
Snack	Almonds (10-12 pieces)	3	70
	Apple (1 medium)	0.5	80
Lunch	Chicken Wrap (1) with Whole Wheat Tortilla	25	300
	Mixed Vegetable Salad (1 cup)	7	150
	Brown Rice (1 cup)	5	215
Snack	Cottage Cheese (100 grams)	12	150
	Fresh Fruit (1 cup)	1	100
Dinner	1 Roti (whole wheat)	3	70
	Paneer Stir-Fry (1 cup)	20	250
	Steamed Broccoli (1 cup)	4	55
Total		87.5	1770

Day 2

Meal	Item	Protein (g)	Calories
Breakfast	Smoothie with Spinach, Banana, Protein Powder (1 glass)	20	250
	Boiled Eggs (2)	12	140
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Fruit (1 cup)	1	100
Lunch	Quinoa Salad with Chickpeas (1 cup)	15	250
	Mixed Vegetable Curry (1 cup)	7	200
	1 Roti (whole wheat)	3	70
Snack	Protein Bar (1)	10	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Chicken Stir-Fry with Vegetables (1 cup)	25	300
	Brown Rice (1 cup)	5	215
Total		87	1885

Day 3

Meal	Item	Protein (g)	Calories
Breakfast	Overnight Oats with Chia Seeds (1 cup)	10	200
	Skimmed Milk (1 cup)	8	90
Snack	Roasted Chickpeas (1/4 cup)	8	120
	Fresh Fruit (1 cup)	1	100
Lunch	Cooked Lentils (1 cup)	18	230
	1 Roti (whole wheat)	3	70
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Cottage Cheese (100 grams)	12	150
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Tofu Stir-Fry (1 cup)	15	200
	Steamed Green Beans (1 cup)	2	40
Total		80	1860

Day 4

Meal	Item	Protein (g)	Calories
Breakfast	Poha with Peas (1 cup)	7	200
	Boiled Egg (1)	6	70
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Fruit (1 cup)	1	100
Lunch	Cooked Farro (1 cup)	6	220
	Chickpea Curry (1 cup)	10	200
	1 Roti (whole wheat)	3	70
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Protein Shake (1 serving)	20	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Black Beans (1 cup)	15	220
	Steamed Carrots (1 cup)	1	55
Total		85	1820

Day 5

Meal	Item	Protein (g)	Calories
Breakfast	Smoothie with Berries and Protein Powder (1 glass)	20	250
	Boiled Egg (1)	6	70
Snack	Cottage Cheese (100 grams)	12	150
	Fresh Fruit (1 cup)	1	100
Lunch	1 Roti (whole wheat)	3	70
	Cooked Quinoa (1 cup)	8	220
	Vegetable Korma (1 cup)	7	250
	Mixed Bean Salad (1 cup)	10	200
Snack	Protein Bar (1)	10	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Paneer Stir-Fry with Vegetables (1 cup)	20	250
	Brown Rice (1 cup)	5	215
Total		88	1815

Day 6

Meal	Item	Protein (g)	Calories
Breakfast	Rawa Idli (2 medium)	6	150
	Coconut Chutney (1/2 cup)	2	80
	Skimmed Milk (1 cup)	8	90
Snack	Roasted Peanuts (1/4 cup)	8	150
Lunch	1 Roti (whole wheat)	3	70
	Cooked Amaranth (1 cup)	9	250
	Chickpea Curry (1 cup)	10	200
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Protein Shake (1 serving)	20	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Tofu Curry (1 cup)	15	200
	Steamed Broccoli (1 cup)	4	55
Total		84	1845

Day 7

Meal	Item	Protein (g)	Calories
Breakfast	Paneer Bhurji (1 serving)	15	200
	Whole Wheat Toast (2 slices)	6	140
Snack	Almonds (10-12 pieces)	3	70
Lunch	Chicken Wrap (1) with Whole Wheat Tortilla	25	300
	Mixed Vegetable Salad (1 cup)	7	150
	Cooked Brown Rice (1 cup)	5	215
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Fruit (1 cup)	1	100
Dinner	1 Roti (whole wheat)	3	70
	Paneer Stir-Fry (1 cup)	20	250
	Steamed Green Beans (1 cup)	2	40
Total		86	1845

Summary

• Daily Protein Intake: Approx. 80-100 grams
• Daily Calorie Intake: Approx. 1700-1900 calories

This plan provides a mix of easy-to-prepare meals that can be packed for work and ensures a balance of proteins, carbs, and fats. Feel free to adjust portion sizes and food choices based on individual preferences and energy needs.

Here’s a meal plan tailored for an office-going woman, focusing on approximately 80-100 grams of protein daily while ensuring convenience and balanced nutrition.

Day 1

Meal	Item	Protein (g)	Calories
Breakfast	Greek Yogurt with Mixed Berries (1 cup)	10	150
	Whole Wheat Toast with Avocado (2 slices)	6	180
Snack	Almonds (10 pieces)	2.5	70
	Apple (1 medium)	0.5	80
Lunch	Grilled Chicken Salad (1 cup)	25	250
	Quinoa (1/2 cup)	4	110
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Cottage Cheese (100 grams)	12	150
	Fresh Fruit (1 cup)	1	100
Dinner	1 Roti (whole wheat)	3	70
	Paneer Tikka (1 cup)	20	250
	Steamed Broccoli (1 cup)	4	55
Total		85	1790

Day 2

Meal	Item	Protein (g)	Calories
Breakfast	Smoothie with Spinach, Banana, Protein Powder (1 glass)	20	250
	Boiled Eggs (1)	6	70
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Fruit (1 cup)	1	100
Lunch	Chickpea Salad with Veggies (1 cup)	15	250
	1 Roti (whole wheat)	3	70
	Vegetable Curry (1 cup)	7	200
Snack	Protein Bar (1)	10	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Tofu Stir-Fry (1 cup)	15	200
	Brown Rice (1/2 cup)	2.5	108
Total		82.5	1818

Day 3

Meal	Item	Protein (g)	Calories
Breakfast	Overnight Oats with Chia Seeds (1 cup)	10	200
	Skimmed Milk (1 cup)	8	90
Snack	Roasted Chickpeas (1/4 cup)	8	120
	Fresh Fruit (1 cup)	1	100
Lunch	Cooked Lentils (1 cup)	18	230
	1 Roti (whole wheat)	3	70
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Cottage Cheese (100 grams)	12	150
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Chicken Stir-Fry with Vegetables (1 cup)	25	300
	Steamed Green Beans (1 cup)	2	40
Total		85	1860

Day 4

Meal	Item	Protein (g)	Calories
Breakfast	Poha with Peas (1 cup)	7	200
	Boiled Egg (1)	6	70
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Fruit (1 cup)	1	100
Lunch	Cooked Farro (1 cup)	6	220
	Chickpea Curry (1 cup)	10	200
	1 Roti (whole wheat)	3	70
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Protein Shake (1 serving)	20	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Tofu Curry (1 cup)	15	200
	Steamed Broccoli (1 cup)	4	55
Total		85	1855

Day 5

Meal	Item	Protein (g)	Calories
Breakfast	Smoothie with Berries and Protein Powder (1 glass)	20	250
	Boiled Egg (1)	6	70
Snack	Cottage Cheese (100 grams)	12	150
	Fresh Fruit (1 cup)	1	100
Lunch	1 Roti (whole wheat)	3	70
	Cooked Quinoa (1 cup)	8	220
	Vegetable Korma (1 cup)	7	250
	Mixed Bean Salad (1 cup)	10	200
Snack	Protein Bar (1)	10	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Paneer Stir-Fry with Vegetables (1 cup)	20	250
	Brown Rice (1/2 cup)	2.5	108
Total		88.5	1838

Day 6

Meal	Item	Protein (g)	Calories
Breakfast	Rawa Idli (2 medium)	6	150
	Coconut Chutney (1/2 cup)	2	80
	Skimmed Milk (1 cup)	8	90
Snack	Roasted Peanuts (1/4 cup)	8	150
Lunch	1 Roti (whole wheat)	3	70
	Cooked Amaranth (1 cup)	9	250
	Chickpea Curry (1 cup)	10	200
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Protein Shake (1 serving)	20	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Tofu Stir-Fry (1 cup)	15	200
	Steamed Green Beans (1 cup)	2	40
Total		82	1850

Day 7

Meal	Item	Protein (g)	Calories
Breakfast	Paneer Bhurji (1 serving)	15	200
	Whole Wheat Toast (2 slices)	6	140
Snack	Almonds (10 pieces)	2.5	70
Lunch	Grilled Chicken Wrap (1)	25	300
	Mixed Vegetable Salad (1 cup)	7	150
	Cooked Brown Rice (1/2 cup)	2.5	108
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Fruit (1 cup)	1	100
Dinner	1 Roti (whole wheat)	3	70
	Paneer Stir-Fry (1 cup)	20	250
	Steamed Green Beans (1 cup)	2	40
Total		89	1828

Summary

• Daily Protein Intake: Approx. 80-100 grams
• Daily Calorie Intake: Approx. 1700-1900 calories

This plan incorporates a variety of meals that are easy to prepare and can be adapted to suit individual tastes and preferences. It balances protein with other essential nutrients while being suitable for a busy office schedule.

Here’s a meal plan tailored for an office-going man in his 40s, focusing on balanced nutrition, around 80-100 grams of protein daily, and maintaining overall health. This plan includes meals that are convenient, nutritious, and supportive of energy levels throughout the workday.

Day 1

Meal	Item	Protein (g)	Calories
Breakfast	Greek Yogurt with Mixed Berries (1 cup)	10	150
	Whole Wheat Toast with Avocado (2 slices)	6	180
Snack	Almonds (15 pieces)	3.5	90
	Apple (1 medium)	0.5	80
Lunch	Grilled Chicken Salad (1.5 cups)	30	300
	Quinoa (1/2 cup)	4	110
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Cottage Cheese (100 grams)	12	150
	Fresh Fruit (1 cup)	1	100
Dinner	1 Roti (whole wheat)	3	70
	Paneer Tikka (1 cup)	20	250
	Steamed Broccoli (1 cup)	4	55
Total		86	1835

Day 2

Meal	Item	Protein (g)	Calories
Breakfast	Smoothie with Spinach, Banana, Protein Powder (1 glass)	20	250
	Boiled Eggs (2)	12	140
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Fruit (1 cup)	1	100
Lunch	Chickpea Salad with Veggies (1.5 cups)	15	250
	1 Roti (whole wheat)	3	70
	Vegetable Curry (1 cup)	7	200
Snack	Protein Bar (1)	10	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Tofu Stir-Fry (1 cup)	15	200
	Brown Rice (1/2 cup)	2.5	108
Total		85.5	1838

Day 3

Meal	Item	Protein (g)	Calories
Breakfast	Overnight Oats with Chia Seeds (1 cup)	10	200
	Skimmed Milk (1 cup)	8	90
Snack	Roasted Chickpeas (1/4 cup)	8	120
	Fresh Fruit (1 cup)	1	100
Lunch	Cooked Lentils (1 cup)	18	230
	1 Roti (whole wheat)	3	70
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Cottage Cheese (100 grams)	12	150
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Chicken Stir-Fry with Vegetables (1 cup)	25	300
	Steamed Green Beans (1 cup)	2	40
Total		87	1860

Day 4

Meal	Item	Protein (g)	Calories
Breakfast	Poha with Peas (1 cup)	7	200
	Boiled Egg (1)	6	70
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Fruit (1 cup)	1	100
Lunch	Cooked Farro (1 cup)	6	220
	Chickpea Curry (1 cup)	10	200
	1 Roti (whole wheat)	3	70
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Protein Shake (1 serving)	20	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Tofu Curry (1 cup)	15	200
	Steamed Broccoli (1 cup)	4	55
Total		87	1855

Day 5

Meal	Item	Protein (g)	Calories
Breakfast	Smoothie with Berries and Protein Powder (1 glass)	20	250
	Boiled Egg (1)	6	70
Snack	Cottage Cheese (100 grams)	12	150
	Fresh Fruit (1 cup)	1	100
Lunch	1 Roti (whole wheat)	3	70
	Cooked Quinoa (1 cup)	8	220
	Vegetable Korma (1 cup)	7	250
	Mixed Bean Salad (1 cup)	10	200
Snack	Protein Bar (1)	10	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Paneer Stir-Fry with Vegetables (1 cup)	20	250
	Brown Rice (1/2 cup)	2.5	108
Total		88.5	1858

Day 6

Meal	Item	Protein (g)	Calories
Breakfast	Rawa Idli (2 medium)	6	150
	Coconut Chutney (1/2 cup)	2	80
	Skimmed Milk (1 cup)	8	90
Snack	Roasted Peanuts (1/4 cup)	8	150
Lunch	1 Roti (whole wheat)	3	70
	Cooked Amaranth (1 cup)	9	250
	Chickpea Curry (1 cup)	10	200
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Protein Shake (1 serving)	20	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Tofu Stir-Fry (1 cup)	15	200
	Steamed Green Beans (1 cup)	2	40
Total		85	1880

Day 7

Meal	Item	Protein (g)	Calories
Breakfast	Paneer Bhurji (1 serving)	15	200
	Whole Wheat Toast (2 slices)	6	140
Snack	Almonds (15 pieces)	3.5	90
Lunch	Grilled Chicken Wrap (1)	25	300
	Mixed Vegetable Salad (1 cup)	7	150
	Cooked Brown Rice (1/2 cup)	2.5	108
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Fruit (1 cup)	1	100
Dinner	1 Roti (whole wheat)	3	70
	Paneer Stir-Fry (1 cup)	20	250
	Steamed Green Beans (1 cup)	2	40
Total		85	1878

Summary

• Daily Protein Intake: Approx. 80-100 grams
• Daily Calorie Intake: Approx. 1700-1900 calories

This plan includes a balance of proteins, carbohydrates, and fats to maintain energy levels throughout the day. It also features convenient options for busy schedules and ensures a variety of nutrient sources. Adjust portion sizes and specific ingredients as needed based on personal preferences and dietary requirements.

Here’s a meal plan for an office-going woman in her 40s, designed to provide around 80-100 grams of protein daily while maintaining balanced nutrition and convenience. This plan considers moderate calorie needs and supports overall health and energy levels.

Day 1

Meal	Item	Protein (g)	Calories
Breakfast	Greek Yogurt with Mixed Berries (1 cup)	10	150
	Whole Wheat Toast with Avocado (2 slices)	6	180
Snack	Almonds (15 pieces)	3.5	90
	Apple (1 medium)	0.5	80
Lunch	Grilled Chicken Salad (1 cup)	25	250
	Quinoa (1/2 cup)	4	110
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Cottage Cheese (100 grams)	12	150
	Fresh Fruit (1 cup)	1	100
Dinner	1 Roti (whole wheat)	3	70
	Paneer Tikka (1 cup)	20	250
	Steamed Broccoli (1 cup)	4	55
Total		85	1865

Day 2

Meal	Item	Protein (g)	Calories
Breakfast	Smoothie with Spinach, Banana, Protein Powder (1 glass)	20	250
	Boiled Eggs (2)	12	140
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Fruit (1 cup)	1	100
Lunch	Chickpea Salad with Veggies (1 cup)	15	250
	1 Roti (whole wheat)	3	70
	Vegetable Curry (1 cup)	7	200
Snack	Protein Bar (1)	10	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Tofu Stir-Fry (1 cup)	15	200
	Brown Rice (1/2 cup)	2.5	108
Total		86.5	1868

Day 3

Meal	Item	Protein (g)	Calories
Breakfast	Overnight Oats with Chia Seeds (1 cup)	10	200
	Skimmed Milk (1 cup)	8	90
Snack	Roasted Chickpeas (1/4 cup)	8	120
	Fresh Fruit (1 cup)	1	100
Lunch	Cooked Lentils (1 cup)	18	230
	1 Roti (whole wheat)	3	70
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Cottage Cheese (100 grams)	12	150
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Chicken Stir-Fry with Vegetables (1 cup)	25	300
	Steamed Green Beans (1 cup)	2	40
Total		87	1860

Day 4

Meal	Item	Protein (g)	Calories
Breakfast	Poha with Peas (1 cup)	7	200
	Boiled Egg (1)	6	70
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Fruit (1 cup)	1	100
Lunch	Cooked Farro (1 cup)	6	220
	Chickpea Curry (1 cup)	10	200
	1 Roti (whole wheat)	3	70
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Protein Shake (1 serving)	20	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Tofu Curry (1 cup)	15	200
	Steamed Broccoli (1 cup)	4	55
Total		85	1865

Day 5

Meal	Item	Protein (g)	Calories
Breakfast	Smoothie with Berries and Protein Powder (1 glass)	20	250
	Boiled Egg (1)	6	70
Snack	Cottage Cheese (100 grams)	12	150
	Fresh Fruit (1 cup)	1	100
Lunch	1 Roti (whole wheat)	3	70
	Cooked Quinoa (1 cup)	8	220
	Vegetable Korma (1 cup)	7	250
	Mixed Bean Salad (1 cup)	10	200
Snack	Protein Bar (1)	10	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Paneer Stir-Fry with Vegetables (1 cup)	20	250
	Brown Rice (1/2 cup)	2.5	108
Total		88.5	1868

Day 6

Meal	Item	Protein (g)	Calories
Breakfast	Rawa Idli (2 medium)	6	150
	Coconut Chutney (1/2 cup)	2	80
	Skimmed Milk (1 cup)	8	90
Snack	Roasted Peanuts (1/4 cup)	8	150
Lunch	1 Roti (whole wheat)	3	70
	Cooked Amaranth (1 cup)	9	250
	Chickpea Curry (1 cup)	10	200
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Protein Shake (1 serving)	20	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Tofu Stir-Fry (1 cup)	15	200
	Steamed Green Beans (1 cup)	2	40
Total		85	1850

Day 7

Meal	Item	Protein (g)	Calories
Breakfast	Paneer Bhurji (1 serving)	15	200
	Whole Wheat Toast (2 slices)	6	140
Snack	Almonds (15 pieces)	3.5	90
Lunch	Grilled Chicken Wrap (1)	25	300
	Mixed Vegetable Salad (1 cup)	7	150
	Cooked Brown Rice (1/2 cup)	2.5	108
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Fruit (1 cup)	1	100
Dinner	1 Roti (whole wheat)	3	70
	Paneer Stir-Fry (1 cup)	20	250
	Steamed Green Beans (1 cup)	2	40
Total		85	1868

Summary

• Daily Protein Intake: Approx. 80-100 grams
• Daily Calorie Intake: Approx. 1700-1900 calories

This meal plan ensures a balance of protein, carbohydrates, and healthy fats while providing enough energy and nutrients to support an active lifestyle and maintain health. Adjust portion sizes and ingredients as needed based on personal preferences and dietary requirements.

Here’s a meal plan for an office-going man in his 60s, focusing on balanced nutrition to support energy, muscle maintenance, and overall health. This plan provides approximately 80-100 grams of protein daily, with attention to heart health and digestion.

Day 1

Meal	Item	Protein (g)	Calories
Breakfast	Oatmeal with Almonds (1 cup)	6	180
	Skimmed Milk (1 cup)	8	90
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Fruit (1 cup)	1	100
Lunch	Grilled Chicken Breast (150 grams)	30	250
	Brown Rice (1/2 cup)	2.5	108
	Steamed Vegetables (1 cup)	4	80
Snack	Cottage Cheese (100 grams)	12	150
	Mixed Nuts (1/4 cup)	5	200
Dinner	1 Roti (whole wheat)	3	70
	Baked Salmon (150 grams)	30	350
	Steamed Spinach (1 cup)	5	40
Total		91.5	1908

Day 2

Meal	Item	Protein (g)	Calories
Breakfast	Whole Wheat Toast with Peanut Butter (2 slices)	8	200
	Boiled Egg (1)	6	70
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Berries (1 cup)	1	80
Lunch	Lentil Soup (1 cup)	18	230
	1 Roti (whole wheat)	3	70
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Apple with Almonds (1 medium apple + 10 almonds)	3.5	150
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Tofu Stir-Fry (1 cup)	15	200
	Steamed Broccoli (1 cup)	4	55
Total		85.5	1875

Day 3

Meal	Item	Protein (g)	Calories
Breakfast	Smoothie with Spinach, Banana, and Protein Powder (1 glass)	20	250
	Whole Wheat Toast (2 slices)	6	140
Snack	Cottage Cheese (100 grams)	12	150
	Fresh Fruit (1 cup)	1	100
Lunch	Chicken Salad (1 cup)	25	250
	Quinoa (1/2 cup)	4	110
	Steamed Carrots (1 cup)	1	55
Snack	Roasted Chickpeas (1/4 cup)	8	120
Dinner	1 Roti (whole wheat)	3	70
	Grilled Tofu (150 grams)	15	180
	Steamed Green Beans (1 cup)	2	40
Total		80	1825

Day 4

Meal	Item	Protein (g)	Calories
Breakfast	Rawa Idli (2 medium)	6	150
	Coconut Chutney (1/2 cup)	2	80
	Skimmed Milk (1 cup)	8	90
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Berries (1 cup)	1	80
Lunch	Cooked Lentils (1 cup)	18	230
	1 Roti (whole wheat)	3	70
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Protein Shake (1 serving)	20	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Paneer Stir-Fry (1 cup)	20	250
	Steamed Spinach (1 cup)	5	40
Total		85	1840

Day 5

Meal	Item	Protein (g)	Calories
Breakfast	Smoothie with Berries and Protein Powder (1 glass)	20	250
	Boiled Egg (1)	6	70
Snack	Cottage Cheese (100 grams)	12	150
	Fresh Fruit (1 cup)	1	100
Lunch	Grilled Chicken Wrap (1)	25	300
	Mixed Vegetable Salad (1 cup)	7	150
	Cooked Brown Rice (1/2 cup)	2.5	108
Snack	Almonds (15 pieces)	3.5	90
Dinner	1 Roti (whole wheat)	3	70
	Baked Salmon (150 grams)	30	350
	Steamed Broccoli (1 cup)	4	55
Total		85	1838

Day 6

Meal	Item	Protein (g)	Calories
Breakfast	Poha with Peas (1 cup)	7	200
	Boiled Egg (1)	6	70
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Berries (1 cup)	1	80
Lunch	Cooked Quinoa (1 cup)	8	220
	Chickpea Curry (1 cup)	10	200
	1 Roti (whole wheat)	3	70
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Roasted Peanuts (1/4 cup)	8	150
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Tofu Curry (1 cup)	15	200
	Steamed Green Beans (1 cup)	2	40
Total		86	1900

Day 7

Meal	Item	Protein (g)	Calories
Breakfast	Paneer Bhurji (1 serving)	15	200
	Whole Wheat Toast (2 slices)	6	140
Snack	Almonds (15 pieces)	3.5	90
Lunch	Grilled Chicken Breast (150 grams)	30	250
	Cooked Farro (1/2 cup)	6	200
	Steamed Carrots (1 cup)	1	55
Snack	Cottage Cheese (100 grams)	12	150
	Fresh Fruit (1 cup)	1	100
Dinner	1 Roti (whole wheat)	3	70
	Baked Cod (150 grams)	30	200
	Steamed Spinach (1 cup)	5	40
Total		82.5	1905

Summary

• Daily Protein Intake: Approx. 80-100 grams
• Daily Calorie Intake: Approx. 1700-1900 calories

This meal plan includes a variety of nutrient-dense foods to support heart health, muscle maintenance, and overall well-being. Adjust portion sizes and ingredients as needed based on personal preferences and dietary requirements.

Here’s a meal plan tailored for an office-going woman in her 60s. This plan emphasizes balanced nutrition, supports energy levels, and includes around 80-100 grams of protein daily. It also considers heart health, bone density, and overall wellness.

Day 1

Meal	Item	Protein (g)	Calories
Breakfast	Greek Yogurt with Mixed Berries (1 cup)	10	150
	Whole Wheat Toast (2 slices)	6	140
Snack	Almonds (15 pieces)	3.5	90
	Apple (1 medium)	0.5	80
Lunch	Grilled Chicken Salad (1 cup)	25	250
	Cooked Quinoa (1/2 cup)	4	110
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Cottage Cheese (100 grams)	12	150
Dinner	1 Roti (whole wheat)	3	70
	Baked Salmon (150 grams)	30	350
	Steamed Broccoli (1 cup)	4	55
Total		84.5	1905

Day 2

Meal	Item	Protein (g)	Calories
Breakfast	Smoothie with Spinach, Banana, Protein Powder (1 glass)	20	250
	Boiled Egg (1)	6	70
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Berries (1 cup)	1	80
Lunch	Lentil Soup (1 cup)	18	230
	1 Roti (whole wheat)	3	70
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Apple with Almonds (1 medium apple + 10 almonds)	3.5	150
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Tofu Stir-Fry (1 cup)	15	200
	Steamed Green Beans (1 cup)	2	40
Total		80.5	1870

Day 3

Meal	Item	Protein (g)	Calories
Breakfast	Overnight Oats with Chia Seeds (1 cup)	10	200
	Skimmed Milk (1 cup)	8	90
Snack	Cottage Cheese (100 grams)	12	150
	Fresh Fruit (1 cup)	1	100
Lunch	Chicken Salad (1 cup)	25	250
	Cooked Farro (1/2 cup)	6	200
	Steamed Carrots (1 cup)	1	55
Snack	Roasted Chickpeas (1/4 cup)	8	120
Dinner	1 Roti (whole wheat)	3	70
	Grilled Tofu (150 grams)	15	180
	Steamed Broccoli (1 cup)	4	55
Total		82	1900

Day 4

Meal	Item	Protein (g)	Calories
Breakfast	Rawa Idli (2 medium)	6	150
	Coconut Chutney (1/2 cup)	2	80
	Skimmed Milk (1 cup)	8	90
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Berries (1 cup)	1	80
Lunch	Cooked Lentils (1 cup)	18	230
	1 Roti (whole wheat)	3	70
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Protein Shake (1 serving)	20	200
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Paneer Stir-Fry (1 cup)	20	250
	Steamed Spinach (1 cup)	5	40
Total		85	1900

Day 5

Meal	Item	Protein (g)	Calories
Breakfast	Smoothie with Berries and Protein Powder (1 glass)	20	250
	Boiled Egg (1)	6	70
Snack	Cottage Cheese (100 grams)	12	150
	Fresh Fruit (1 cup)	1	100
Lunch	Grilled Chicken Wrap (1)	25	300
	Mixed Vegetable Salad (1 cup)	7	150
	Cooked Brown Rice (1/2 cup)	2.5	108
Snack	Almonds (15 pieces)	3.5	90
Dinner	1 Roti (whole wheat)	3	70
	Baked Salmon (150 grams)	30	350
	Steamed Broccoli (1 cup)	4	55
Total		84	1883

Day 6

Meal	Item	Protein (g)	Calories
Breakfast	Poha with Peas (1 cup)	7	200
	Boiled Egg (1)	6	70
Snack	Greek Yogurt (1 cup)	10	100
	Fresh Berries (1 cup)	1	80
Lunch	Cooked Quinoa (1 cup)	8	220
	Chickpea Curry (1 cup)	10	200
	1 Roti (whole wheat)	3	70
	Mixed Vegetable Salad (1 cup)	7	150
Snack	Roasted Peanuts (1/4 cup)	8	150
Dinner	1 Bhakri (thick, made from mixed atta)	4	150
	Tofu Curry (1 cup)	15	200
	Steamed Green Beans (1 cup)	2	40
Total		85	1890

Day 7

Meal	Item	Protein (g)	Calories
Breakfast	Paneer Bhurji (1 serving)	15	200
	Whole Wheat Toast (2 slices)	6	140
Snack	Almonds (15 pieces)	3.5	90
Lunch	Grilled Chicken Breast (150 grams)	30	250
	Cooked Farro (1/2 cup)	6	200
	Steamed Carrots (1 cup)	1	55
Snack	Cottage Cheese (100 grams)	12	150
	Fresh Fruit (1 cup)	1	100
Dinner	1 Roti (whole wheat)	3	70
	Baked Cod (150 grams)	30	200
	Steamed Spinach (1 cup)	5	40
Total		87.5	1895

Summary

• Daily Protein Intake: Approx. 80-100 grams
• Daily Calorie Intake: Approx. 1700-1900 calories

This meal plan is designed to be nutritious and well-balanced, supporting energy, bone health, and overall well-being. Adjustments can be made based on personal preferences and dietary needs.