Fat Loss · High Protein · Structured Study & Fitness Routine
| Day | 🌅 Breakfast | ☀️ Lunch | 🌿 Snack | 🌙 Dinner | Protein | Kcal |
|---|---|---|---|---|---|---|
| Mon | Sattu 60g + Banana 120g ~302 kcal |
Rice 160g + Palak 220g + Soya 50g ~530 kcal |
Soya 30g (dry) ~115 kcal |
2 Roti (70g) + Bhindi 200g ~380 kcal |
~105g | ~1727 |
| Tue | Sattu 60g + Papaya 200g ~283 kcal |
Rice 160g + Lauki 250g + Lobia 150g (cooked) ~510 kcal |
Sprouts 120–150g ~100 kcal |
2 Roti + Baingan 200g ~370 kcal |
~95g | ~1763 |
| Wed | Cornflakes 30g + Milk 250ml ~265 kcal |
Rice 170g + Parwal 220g + Soya 50g ~525 kcal |
Sattu 40g ~152 kcal |
2 Roti + Palak 220g ~365 kcal |
~100g | ~1747 |
| Thu | Sattu 60g + Apple 150g ~307 kcal |
Rice 160g + Tori 250g + Paneer 50g ~520 kcal |
Sprouts 100g ~82 kcal |
2 Roti + Bhindi 200g ~380 kcal |
~90g | ~1689 |
| Fri | Sattu 60g ~228 kcal |
Rice 170g + Karela 200g + Soya 50g ~518 kcal |
Soya 30g ~115 kcal |
2 Roti + Lauki 250g ~368 kcal |
~105g | ~1729 |
| Sat | Papaya 200g + Sattu 40g ~230 kcal |
Rice 150g + Sabji 200g + Lobia 150g ~495 kcal |
Sprouts 100g ~82 kcal |
Khichdi 300g ~390 kcal |
~90g | ~1697 |
| Sun | Cornflakes 30g + Milk 250ml ~265 kcal |
Rice 170g + Sabji 200g + Paneer 50g ~510 kcal |
Makhana 25g + Sattu 20g ~172 kcal |
2 Roti + Sabji 200g ~375 kcal |
~95g | ~1722 |
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| Day | Weight (kg) | Waist (cm) | Diet | Workout |
|---|
Search 1,000+ Indian foods from the INDB · values per 100g unless stated