MEAL 1:
- 100g cup oats with 1 banana: Oats contain approximately 6g of protein, and one medium-sized banana provides about 1g of protein.
- 2 slices of bread with peanut butter: Two slices of bread typically provide around 4-6g of protein, and 2 tablespoons of peanut butter contain approximately 8g of protein.
- Veg salad (cucumber + beetroot + carrot): The protein content in the salad is relatively low, but it contributes to the overall protein intake.
Total Protein from Meal 1:
- MEAL 1: 6g (oats) + 1g (banana) + 4-6g (bread) + 8g (peanut butter) + Protein content from veg salad (2g)
- Approximate total protein from MEAL 1: 19-21g
MEAL 2:
- 200ml milk: One cup (240ml) of milk contains approximately 8g of protein, so 200ml provides around 6.67g of protein.
- 2 bananas: Two medium-sized bananas provide about 2g of protein.
- 28g peanuts: 28g of peanuts contains approximately 7g of protein.
- 1 scoop of whey protein shake: One scoop of whey protein typically provides around 20-25g of protein, depending on the brand and type.
Total Protein from Meal 2
- MEAL 2: 6.67g (milk) + 2g (bananas) + 7g (peanuts) + 20-25g (whey protein shake).
- Approximate total protein from MEAL 2: 35.67-38.67g
MEAL 3:
- Rice with vegetable curry: The protein content in the vegetable curry depends on the specific vegetables and ingredients used, but it can contribute to the overall protein intake.
- Yogurt: The protein content in yogurt varies, but one cup (245g) of plain, low-fat yogurt can provide around 8-12g of protein, depending on the brand.
Total Protein from Meal 3
- MEAL 3: Protein content from rice with vegetable curry (2g) + 6g (yogurt, 1 cup).
- Approximate total protein from MEAL3: 7-8g.
MEAL 4:
- Sweet potato with milk and honey. Approximately 2 grams of protein in a medium-sized (150g) cooked sweet potato.
- 2 slices of bread with peanut butter: Two slices of bread typically provide around 4-6g of protein, and 2 tablespoons of peanut butter contain approximately 8g of protein.
- 1 banana: one medium-sized bananas provide about 1g of protein
Total Protein from Meal 4:
- MEAL 4: 2g (sweet potato) + 4-6g (bread) + 8g (peanut butter) + 1g (banana).
- Approximate total protein from MEAL 4: 15-17g
POST WORKOUT:
- 250ml milk (optional): One cup (250ml) of milk contains approximately 8g of protein
- 1 scoop of whey protein shake: One scoop of whey protein typically provides around 20-25g.
Total Protein consumption post workout:
- Approximate total protein: 8g (milk) + 20-25g (whey protein shake) = 32g
MEAL 5:
- Potato with green beans or capsicum: The protein content in the vegetable curry depends on the specific vegetables and ingredients used, but it can contribute to the overall protein intake.
- 2 roti: Two medium-sized roti typically provide around 6-8g of protein, depending on the type of flour used.
Total Protein from Meal 5:
- Protein content from potato with green beans or capsicum (2g) + 6-8g (roti)
- Approximate total protein from MEAL 5: 8g
MEAL 6:
- 1 banana: one medium-sized bananas provide about 1g of protein
- 100g paneer: 100g of paneer contains approximately 18-20g of protein.
- 200ml milk: One cup (240ml) of milk contains approximately 8g of protein, so 200ml provides around 6.67g of protein.
Total Protein from Meal 6:
- MEAL 6: 1g (banana) + 18-20g (paneer) + 6.67g (milk).
- Approximate total protein from MEAL 6: 25.67-27.67g