Keep calm and vegan on
We are going to give 5 meals to the client
Lets consider client workout from 10-11am moderate intensity
Post workout protein is 30gms
14gms distributed equally for rest 4 meals
Carbs distributed in tapered manner(high in morning,low at night)
| Time | Food item |
| 8:00 | 4tbs skimmed milk powder + 2 whole wheat bread slice |
| 11:00(post workout) | 100gm paneer+ 1 bread slice+100 gms green salad |
| 14:00 | 200gm curd + 30gm brown rice |
| 17:00 | 200 ml milk + 1 apple |
| 20:00 | 100gms sprouts+150gm leafy green salad |
Oil-rice bran oil 15-20ml daily equally distributed
Flaxseed oil tablets-3-4gm daily
Water intake-3-5 litres per day equally distributed
