CUSTOMIZED DIET PLAN 1000-1300 CALORIES
Day 1:
Fat Carbs Protein
Meal Food Items Quan�ty Calories (g) (g) (g)
Vegetable Omelete with Whole Wheat
Breakfast Toast 2 eggs 240 15 10 16
Lunch Grilled Chicken Breast with Quinoa Salad 100g chicken 320 6 20 45
Snack Greek Yogurt with Berries 150g yogurt 150 0 15 20
Len�l Soup with Steamed Brown Rice and 1 cup soup, 1 cup
Dinner Mixed Vegetables rice 300 2 55 15
Snack Almonds 10 almonds 70 6 3 2
Total 1080 29 103 98
Day 2:
Fat Carbs Protein
Meal Food Items Quan�ty Calories (g) (g) (g)
Breakfast Vegetable Poha with Curd 1 cup poha 300 5 65 8
Chickpea Salad with Lemon-Tahini
Lunch Dressing 1 cup salad 350 12 45 16
1 medium carrot, 2 tbsp
Snack Carrot S�cks with Hummus hummus 120 4 20 4
Baked Fish with Roasted
Dinner Vegetables 100g fish, 1 cup vegetables 300 7 25 35
Snack Roasted Chana 1/4 cup 90 2 14 4
Total 1160 30 169 67
Day 3:
Fat Carbs Protein
Meal Food Items Quan�ty Calories (g) (g) (g)
Breakfast Spinach and Mushroom Oats 1 cup oats 280 7 49 10
Whole Wheat Veggie Wrap with
Lunch Greek Yogurt 1 wrap 350 6 60 15
1 medium apple, 1 tbsp
Snack Apple Slices with Peanut Buter peanut buter 180 8 26 4
Grilled Tofu with S�r-Fried
Dinner Vegetables 150g tofu, 1 cup vegetables 300 13 15 25
150g yogurt, 1 tbsp
Snack Greek Yogurt with Flaxseeds flaxseeds 150 3 15 20
Total 1260 37 165 74
Day 4:
Meal Food Items Quan�ty Calories Fat (g) Carbs (g) Protein (g)
Breakfast Vegetable Dalia with Mint Raita 1 cup dalia 300 6 58 10
Lunch Len�l Salad with Grilled Chicken 1 cup salad, 100g chicken 350 8 50 35
Snack Mixed Nuts 1/4 cup 180 15 6 5
Dinner Stuffed Bell Peppers with Quinoa 2 peppers, 1 cup quinoa 350 10 50 15
Snack Fruit Salad 1 cup 120 0 30 2
Total 1300 39 194 67
Day 5:
Fat Carbs Protein
Meal Food Items Quan�ty Calories (g) (g) (g)
Vegetable Upma with Coconut
Breakfast Chutney 1 cup upma 300 7 55 6
1 cup rice, 1/2 cup
Lunch Brown Rice with Rajma Masala rajma 350 4 64 16
150g yogurt, 1 tbsp chia
Snack Greek Yogurt with Chia Seeds seeds 150 3 15 20
Grilled Paneer Tikka with Mint-
Dinner Coriander Chutney 100g paneer 300 12 10 15
Snack Roasted Pumpkin Seeds 1/4 cup 180 15 4 8
Total 1280 41 148 65
Day 6:
Fat Carbs Protein
Meal Food Items Quan�ty Calories (g) (g) (g)
Ragi Dosa with Sambar and Coconut
Breakfast Chutney 2 dosas 300 5 60 8
Lunch Quinoa Pulao with Mixed Vegetables 1 cup pulao 350 8 50 10
1/2 cucumber, 150g
Snack Cucumber Slices with Greek Yogurt yogurt 120 1 16 10
Baked Chicken Breast with S�r-Fried 100g chicken, 1 cup
Dinner Broccoli broccoli 300 7 10 45
Snack Sprouts Salad 1 cup 120 1 20 8
Total 1190 22 156 81
Day 7:
Fat Carbs Protein
Meal Food Items Quan�ty Calories (g) (g) (g)
Breakfast Oats and Banana Smoothie 1 smoothie 300 6 55 10
Moong Dal Khichdi with
Lunch Cucumber Raita 1 cup khichdi 350 8 60 15
1 medium pepper, 2 tbsp
Snack Bell Pepper Slices with Hummus hummus 120 4 20 4
Grilled Fish with Steamed
Dinner Asparagus 100g fish, 1 cup asparagus 300 7 10 35
Snack Mixed Berries 1 cup 120 1 30 2
Total 1190 26 175 66
Day 8:
Fat Carbs Protein
Meal Food Items Quan�ty Calories (g) (g) (g)
Breakfast Vegetable Paratha with Curd 1 paratha 300 8 50 10
Quinoa Salad with Tofu and
Lunch Vinaigrete Dressing 1 cup salad, 100g tofu 350 8 40 15
Snack Roasted Chickpeas 1/4 cup 120 2 20 6
Dinner Stuffed Biter Gourd with Ro� 2 gourds, 2 ro�s 300 5 60 10
150g yogurt, 2 tbsp
Snack Greek Yogurt with Walnuts walnuts 150 3 15 20
Total 1220 26 185 61
Day 9:
Fat Carbs Protein
Meal Food Items Quan�ty Calories (g) (g) (g)
Idli with Sambar and Coconut
Breakfast Chutney 2 idlis 300 5 60 8
Chickpea Salad with Grilled
Lunch Paneer 1 cup salad, 100g paneer 350 12 45 20
Apple Slices with Almond 1 medium apple, 1 tbsp
Snack Buter almond buter 180 8 26 4
Dinner Egg Curry with Brown Rice 2 eggs, 1 cup rice 300 9 50 12
Snack Roasted Soy Nuts 1/4 cup 120 7 7 10
Total 1250 41 188 54
Day 10:
Fat Carbs Protein
Meal Food Items Quan�ty Calories (g) (g) (g)
Vegetable Utapam with Mint
Breakfast Chutney 2 utapams 300 5 60 8
Lunch Spinach and Chickpea Salad 1 cup salad 350 12 45 16
1 medium carrot, 150g
Snack Carrot S�cks with Greek Yogurt yogurt 120 1 20 8
Grilled Chicken Breast with S�r-Fried 100g chicken, 1 cup
Dinner Vegetables vegetables 300 7 10 45
Snack Mixed Nuts 1/4 cup 180 15 6 5
Total 1250 40 141 82
Day 11:
Fat Carbs Protein
Meal Food Items Quan�ty Calories (g) (g) (g)
Ragi Porridge with Almonds and
Breakfast Dates 1 cup porridge 300 7 55 8
Lunch Brown Rice with Vegetable Curry 1 cup rice, 1 cup curry 350 4 64 10
Snack Greek Yogurt with Berries 150g yogurt 150 0 15 20
Grilled Tofu with Quinoa and 150g tofu, 1 cup quinoa, 1
Dinner Steamed Vegetables cup vegetables 300 13 25 20
Snack Roasted Chana 1/4 cup 90 2 14 4
Total 1190 26 173 62
Day 12:
Meal Food Items Quan�ty Calories Fat (g) Carbs (g) Protein (g)
Breakfast Vegetable Upma with Mint Raita 1 cup upma 300 7 55 6
Lunch Len�l Salad with Grilled Chicken 1 cup salad, 100g chicken 350 8 50 35
Snack Mixed Nuts 1/4 cup 180 15 6 5
Dinner Stuffed Bell Peppers with Quinoa 2 peppers, 1 cup quinoa 350 10 50 15
Snack Fruit Salad 1 cup 120 0 30 2
Total 1300 40 191 63
Day 13:
Fat Carbs Protein
Meal Food Items Quan�ty Calories (g) (g) (g)
Breakfast Spinach and Mushroom Oats 1 cup oats 280 7 49 10
Whole Wheat Veggie Wrap with
Lunch Greek Yogurt 1 wrap 350 6 60 15
1 medium carrot, 2 tbsp
Snack Carrot S�cks with Hummus hummus 120 4 20 4
Baked Fish with Roasted 100g fish, 1 cup
Dinner Vegetables vegetables 300 7 25 35
Snack Roasted Chana 1/4 cup 90 2 14 4
Total 1140 26 168 68
Day 14:
Fat Carbs Protein
Meal Food Items Quan�ty Calories (g) (g) (g)
Breakfast Vegetable Poha with Curd 1 cup poha 300 5 65 8
Chickpea Salad with Lemon-
Lunch Tahini Dressing 1 cup salad 350 12 45 16
1 medium apple, 1 tbsp
Snack Apple Slices with Peanut Buter peanut buter 180 8 26 4
Grilled Tofu with S�r-Fried
Dinner Vegetables 150g tofu, 1 cup vegetables 300 13 15 25
Snack Roasted Pumpkin Seeds 1/4 cup 180 15 4 8
Total 1310 53 155 61
