Coachdebsona

High Protein Lunch Meal Idea
Rice Quantity-150gm(After Cooking Quantity)
Chicken-180gm(Before Cooking)
Broccoli 🥦-110gm
Some Carrot
Curd-100gm
Total oil used-5ml
Chicken(Air Fried)

Nutritional Value👇
Protein~48-49gm
Carbs~53.9gm
Fat~16.4gm
Calorie~577

Benefit Of Omega-3 Fish Oil

6Possible Reason of Bloating

Veg High Protein High Calorie Breakfast Meal Idea (Part of a Gaining Diet)

Protein~25-26gm
Fat~19.1gm
Carbs~95.1gm
Calorie~635

Dinner/Lunch meal Idea
Nutritional Value👇
•Protein~28gm
•Carbs~68.2gm
•Fat~16.8gm
•Calorie~527

Total oil used 5ml

Note- If You have any other nutritional value, you should go with that
And if any food quantity is not ok with you, feel free to changed it

High Protein Lunch
Brown Rice-60gm
Chicken-170gm
Whole Egg-2Piece
Vegetable-250gm
Oil Used-10ml

Nutritional Information
Protein~52gm
Carbohydrate~55.7gm
Fat~34.1gm
Calorie~760

Exact Reason of Fat Loss

Cauliflower Vs Broccoli

7th Month Ongoing Fat Loss Journey

Whole Wheat Flour Vs Maida

I plan a 1500calorie diet plan only for weight loss fans
Let me know your view on comment

Lunch/Dinner Meal Idea
Food Quantity👇
Chicken-180gm
Cooked Rice-150gm
Avocado-50gm
Total Oil Used 3ml to baked the chicken
And Some Salad

Nutritional Value👇
•Protein~47.8gm
•Carbohydrate~47.2gm
•Fat~23.6gm
•Calorie~600

Bulking and Cutting Process

Natural Immunity Booster

High Protein Pulses and Their protein content in 100gm

Lunch Meal Idea
Where I take 180gm Chicken, 60gm Poha, 10gm Almond, 200gm Papaya, and Total Oil Used 10ml

Nutritional Information
•Protein~49gm
•Carbohydrate~75gm
•Fat~28.7gm
Calorie~754

Veg High Protein Meal Idea
Where I add paneer 100gm
Sweet Corn 🌽 100gm
Rice-50gm(raw quantity)
Black Channa 40gm
And some vegetable
Total oil used 7ml
If you wants you can cooked the channa

Nutritional Information
Protein~31gm
Carbohydrate~84gm
Fat~32gm
Calorie~750

As it is high in calorie
And if you following any low calorie plan then adjust this food quantity as per your need

High Calorie Breakfast Meal Idea
Bread Quantity 45gm
Peanut Butter 25gm
Banana-1Piece
Walnut 20gm
Raisin 15gm
Almond 20gm
Whole Egg(with yellow part) 2Piece
Total oil used 5ml

Protein~27gm
Carbohydrate~73gm
Fat~49gm
Calorie~852

As it is a High Calorie Meal
It will be best during gaining

Difference Between Home Workout and Gym Workout

High Protein Keto Friendly Meal
Whole Egg-2Piece(with yellow part)
Avocado 🥑-70gm
Broccoli 🥦-120gm
Paneer-100gm
Total oil Used-5ml
And some tomato, carrot

Nutritional Value👇
•Protein~33-34gm
•Carbohydrate~17gm
•Fat~47-48gm
•Calorie~625

Breakfast Meal Idea
Rice cake-2Piece
Whole Egg-2Piece
Peanut Butter-20gm
Papaya-150gm
Watermelon-200gm

Nutritional Information
•Protein~20gm
•Carbohydrate~58.4gm
•Fat~20.7gm
•Calorie~500

Low Calorie Meal Idea
Egg(without yellow Part)-3Piece
Grapes-180gm
Makhana-15gm
Banana-1Piece
And Some Carrot

Protein~10gm
Carbohydrate~51gm
Fat~3.5gm
Calorie~264

To add more protein you can add more egg white or also you can add one scoop whey

Note- When you try to lose Weight Faster by creatine a huge deficit
Then in my Experience 2things happen

No-1 when protein is not on point then some muscle loss was there

No-2 When Protein On point
Then some cases muscle loss does not happen but in some cases small muscle loss also happen

Also you can see drop in strength
And High level of Weakness

So before creating huge deficit consider those above point

Breakfast Meal Idea
In place of Mixed dry fruit you can take peanut butter and mixed with bread
Total oil used 5ml

Nutritional Information
•Protein~24gm
•Carbohydrate~70gm
•Fat~35gm
•Calorie~700

Some Practical Fact Which I notice in Home workout and Gym workout
Again this can vary in person to person and as per their lifestyle

High Protein Lunch Meal Idea
Where Chicken Quantity Is 170gm
Cooked Rice-120gm
Whole Egg- 2Piece
And Mixed Vegetables 200gm
Papaya 150gm
Total oil used 7ml

Nutritional Information
Protein~53gm
Carbohydrate~55gm
Fat~30gm
Calorie~700

Some Magnesium Rich Food—
Whole wheat, Quinoa, Spinach, Almond, cashew, Black Beans etc

Try to take required magnesium from food first
If fall short then you can add supplements

Average Requirement (Male) 410-420mg
For(Female) 320-360mg

Trust me or Not
From starting till now every day I try to give my 100% so that one day I can achieve a good shape naturally
I know which is hard and time taking
But honestly I am trying to enjoy the whole journey

Fat loss and Weight loss is not same

While fat loss you need to focus on losing only fat and maintain muscle mass or some muscle gain

At that time you need to take care your overall diet, sleep, Weight training+ extra activity, stress level etc
And it’s very slow

Like if you create 500calorie deficit then you can expect 1lbs fat loss every week

But on other hand if the goal is to lose only weight
Whatever it is muscle, fat, water weight
Then need to focus on very very less eating, and lots of cardio
But the main issue is that low calorie is very hard to sustain on long run
But this process will gives you faster result in scale