DIET CHART

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