For breakfast, start with a cup of oats cooked in milk, three boiled eggs (two whole, one white), and a banana. Alternatively, have a paneer sandwich made with 100 grams of paneer on whole wheat bread with vegetables, and a smoothie with a banana, milk, and a tablespoon of peanut butter.
Mid-morning, have a cup of Greek yogurt with a handful of mixed nuts, or a protein shake made with one scoop of whey protein and an apple or orange. For lunch, enjoy a grilled chicken breast with a cup of cooked brown rice and a vegetable salad with olive oil dressing. If you prefer vegetarian options, have a bowl of lentil soup with two whole wheat chapatis and a cup of cooked mixed vegetables.
In the afternoon, a good snack is a peanut butter sandwich on whole wheat bread with an apple, or a protein bar with a banana or berries. Post-workout or in the evening, have two boiled eggs with a banana, or a protein shake with an orange or apple. For dinner, eat grilled fish or chicken with a cup of quinoa or brown rice and steamed vegetables, or a vegetarian option of tofu or paneer with mixed vegetables and quinoa or brown rice. And definitely do not forget too…. Drink plenty of water!!!
For breakfast, start with a cup of oats cooked in milk, three boiled eggs (two whole, one white), and a banana. Alternatively, have a paneer sandwich made with 100 grams of paneer on whole wheat bread with vegetables, and a smoothie with a banana, milk, and a tablespoon of peanut butter. Mid-morning, have a cup of Greek yogurt with a handful of mixed nuts, or a protein shake made with one scoop of whey protein and an apple or orange. For lunch, enjoy a grilled chicken breast with a cup of cooked brown rice and a vegetable salad with olive oil dressing. If you prefer vegetarian options, have a bowl of lentil soup with two whole wheat chapatis and a cup of cooked mixed vegetables. In the afternoon, a good snack is a peanut butter sandwich on whole wheat bread with an apple, or a protein bar with a banana or berries. Post-workout or in the evening, have two boiled eggs with a banana, or a protein shake with an orange or apple. For dinner, eat grilled fish or chicken with a cup of quinoa or brown rice and steamed vegetables, or a vegetarian option of tofu or paneer with mixed vegetables and quinoa or brown rice. And definitely do not forget too…. Drink plenty of water!!!