Age group :- 18-34 years
Description:- this age group performs more physical activity this age groups comprises of students and working professional having active lifestyle from office work to high intensity exercises, this age group is full of energy they require adequate ratio of carbohydrates to perform day to day work,adequate amount of protein for growth and development of body and healthy fats to retain vitamins and Hormonal functions.
Calorie requirements
- Male- 2500 calories
- Female- 2000 calories
Diet Chart For 2200 calories
| Macro nutrient | Calories | Amount |
| Carbohydrates | 990 | 248 gms |
| Proteins | 580 | 145 gms |
| Fats | 630 | 70 gms |
| Meal time | Foods | Quantity | Calories | |
| Breakfast | Egg | 3 In no. | 234 | |
| Porrige | 100 gm | |||
| Whole milk | 1 cup | 103 | ||
| Mid morning | Fruit salad (banana, kiwi, apple, papaya) | 100 gm | 50 | |
| Dry fruits | 1 bowl | 150 | ||
| Brown bread | 4 slice | 280 | ||
| Lunch | Chapati | 2 in no. | 100 | |
| Chickpeas | 30 gms | 101 | ||
| Chicken breast | 100 gms | 165 | ||
| Curd | 1 bowl | 113 | ||
| Evening | Banana peanut butter shake
|
1 glass | 150 | |
| Brown rice | 100 grams | 111 | ||
| Dinner | Chapati | 4 in no. | 200 | |
| Paneer | 100 gms | 265 | ||
| Moong dal | 30 grams | 100 calories | ||
| Vegetable soup | 1 bowl | 159 | ||
| Bed time | Whole milk | 250ml | 110 | |
| Total | 2281 |
