Ramanujan - - Nutrition Plan 3 (February 2022)

Total Calories: 4113 kcal Total Calories: 4130 kcal Total Calories: 4010 kcal Total Calories: 4165 kcal Total Calories: 4116 kcal Total Calories: 4077 kcal Total Calories: 2024 kcal
Total Carbs: 697 g (67%) Total Carbs: 642 g (62%) Total Carbs: 558 g (55%) Total Carbs: 631 g (60%) Total Carbs: 633 g (61%) Total Carbs: 560 g (54%) Total Carbs: 289 g (57%)
Total Protein: 137 g (13%) Total Protein: 147 g (14%) Total Protein: 131 g (13%) Total Protein: 146 g (14%) Total Protein: 147 g (14%) Total Protein: 178 g (17%) Total Protein: 67 g (13%)
Total Fat: 91 g (20%) Total Fat: 111 g (24%) Total Fat: 141 g (31%) Total Fat: 121 g (26%) Total Fat: 114 g (25%) Total Fat: 129 g (28%) Total Fat: 67 g (29%)

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

(6:00 am) On Waking Up (6:00 am) On Waking Up (6:00 am) On Waking Up (6:00 am) On Waking Up (6:00 am) On Waking Up (6:00 am) On Waking Up

1. Plain Water - 200 ml 1. Plain Water - 200 ml 1. Plain Water - 200 ml 1. Plain Water - 200 ml 1. Plain Water - 200 ml 1. Plain Water - 200 ml

(6:45 am) Beverage (6:45 am) Beverage (6:45 am) Beverage (6:45 am) Beverage (6:45 am) Beverage (6:45 am) Beverage

1. Ragi Malt - 80 g 1. Brown Bread (medium 1. Oats (raw) - 80 g 1. Ragi Malt - 80 g 1. Brown Bread (medium 1. Oats (raw) - 80 g
2. Milk - 300 ml slice) - 6 nos 2. Milk - 300 ml 2. Milk - 300 ml slice) - 6 nos 2. Milk - 300 ml
3. Plain Water - 100 ml 2. Peanut Butter (smooth) - 2 3. Plain Water - 100 ml 3. Plain Water - 100 ml 2. Peanut Butter (smooth) - 2 3. Plain Water - 100 ml
4. Banana (medium) - 1 nos tbsp 4. Banana (medium) - 1 nos 4. Banana (medium) - 1 nos tbsp 4. Banana (medium) - 1 nos
5. Dates - 5 Nos 3. Butter - 4 tsp 5. Dates - 5 Nos 5. Dates - 5 Nos 3. Butter - 4 tsp 5. Dates - 5 Nos
Or Figs (Dried) 5 nos 4. Trail Mix - 20 g Or Raisins Black 20 pc Or Figs (Dried) 5 nos 4. Trail Mix - 20 g Or Raisins Black 20 pc
6. Trail Mix - 20 g 5. Milk - 300 ml 6. Trail Mix - 20 g 6. Trail Mix - 20 g 5. Milk - 300 ml 6. Trail Mix - 20 g

(7:30 am) Beverage

1. Milk - 300 ml

(8:30 am) Breakfast (8:30 am) Breakfast (8:30 am) Breakfast (8:30 am) Breakfast (8:30 am) Breakfast (8:30 am) Breakfast (8:30 am) Breakfast

1. Mixed Dal Dosa - 4 medium 1. Idli (large) - 7 nos 1. Poha - 350 g 1. Vegetable Upma - 350 g 1. Chapathi (medium) - 4 nos 1. Pongal - 350 g 1. Akki Roti (medium) - 4 nos
Or Plain Dosa (medium) 4 Or Moong Dal Idli 7 Piece Or Aloo Paratha 3 medium Or Paddu 10 Piece 2. Subzi - 100 g Or Broken Wheat Upma Or Ragi Roti (Medium) 4
nos 2. Sambar - 150 g Or Methi Paratha 3 no 2. Chutney - 5 Tbsp Or Chutney 5 Tbsp 350 g nos
Or Ragi Dosa (medium) 4 Or Chutney 5 Tbsp 2. Chutney - 5 Tbsp 3. Egg - 1 no 3. Egg - 1 no 2. Egg - 1 no Or Vegetable Sandwich
no 3. Egg - 1 no 3. Egg - 1 no (with butter) 5 slices
2. Chutney - 5 Tbsp Or Hung curd vegetable
3. Egg - 1 no sandwich 5 Slice
2. Chutney - 5 Tbsp
3. Egg - 1 no

(11:30 am) During Training (11:30 am) During Training (11:30 am) During Training (11:30 am) During Training (11:30 am) During Training (11:30 am) During Training (11:30 am) Morning Snack

1. Banana (medium) - 2 nos 1. Banana (medium) - 2 nos 1. Banana (medium) - 2 nos 1. Banana (medium) - 2 nos 1. Banana (medium) - 2 nos 1. Banana (medium) - 2 nos 1. Sprouts Pomegrante Peanut
2. Plain Water - 2000 ml 2. Plain Water - 2000 ml 2. Plain Water - 2000 ml 2. Plain Water - 2000 ml 2. Plain Water - 2000 ml 2. Plain Water - 2000 ml Salad - 150 g

(1:30 pm) Lunch (1:30 pm) Lunch (1:30 pm) Lunch (1:30 pm) Lunch (1:30 pm) Lunch (1:30 pm) Lunch (1:30 pm) Lunch

1. White Rice (cooked) - 400 g 1. Lemon Rice - 450 g 1. Paneer fried rice - 450 g 1. Vegetable Pulao - 450 g 1. White Rice (cooked) - 400 g 1. Curd Rice - 450 g 1. CHEAT MEAL - 1 meal
2. Sambar - 200 g Or Tamarind Rice 450 g Or Egg fried rice 450 g Or Veg Fried Rice 450 g 2. Chickpeas Curry (Choley) - 2. Mung Sprouts (boiled) - 150
3. Subzi - 100 g 2. Horse Gram (boiled) - 150 g 2. Vegetable Salad - 100 g 2. Paneer Pan Fry - 100 g 200 g g
4. Curd - 200 g 3. Cucumber raita - 200 g 3. Raita - 200 g 3. Raita - 200 g Or Paneer Butter Masala 3. Cucumber - 100 g
200 g
3. Vegetable Salad - 100 g
4. Curd - 200 g

(4:30 pm) Post Training (4:30 pm) Post Training (4:30 pm) Post Training

1. Egg - 2 no 1. Egg - 2 no 1. Egg - 2 no

2. Fruit - 1 no 2. Fruit - 1 no 2. Fruit - 1 no

(5:30 pm) Post Training (5:30 pm) Post Training (5:30 pm) Post Training (5:30 pm) Evening Snack

1. Egg - 2 no 1. Egg - 2 no 1. Egg - 2 no 1. Popcorn - 35 g

Or Egg roll 1 Roll 2. Fruit - 1 no Or Paneer Roll (medium) 1 2. Milk - 300 ml
2. Fruit - 1 no nos
2. Fruit - 1 no

(7:00 pm) Evening Snack (7:00 pm) Beverage (7:00 pm) Evening Snack (7:00 pm) Beverage (7:00 pm) Evening Snack (7:00 pm) Evening Snack

1. Lotus Seeds (Makhana) - 35 1. Oats (raw) - 40 g 1. Brown Bread (medium 1. Oats (raw) - 40 g 1. Bhel - 250 g 1. Chivda (Homemade) - 35 g
g 2. Milk - 300 ml slice) - 4 nos 2. Milk - 300 ml Or Corn (boiled) 250 g Or Rice Cakes 4 Piece
2. Chocolate Milk (full fat) - 3. Fruit - 1 no 2. Butter - 2 tsp 3. Fruit - 1 no 2. Chocolate Milk (full fat) - 2. Peanut Butter (smooth) - 1
300 ml 4. Trail Mix - 20 g Or Jam 2 tsp 4. Trail Mix - 20 g 300 ml tbsp
5. Dates - 5 Nos 3. Turmeric Milk - 300 ml 5. Dates - 5 Nos 3. Turmeric Milk - 300 ml
Or Figs (Dried) 5 nos Or Figs (Dried) 5 nos

(8:30 pm) Dinner (8:30 pm) Dinner (8:30 pm) Dinner (8:30 pm) Dinner (8:30 pm) Dinner (8:30 pm) Dinner (8:30 pm) Dinner

1. Ragi Ball (medium- 400g) - 1. Dal Khichdi - 400 g 1. Akki Roti (medium) - 4 nos 1. Chapathi (medium) - 2 nos 1. Soya chunk pulao - 400 g 1. Paneer Roll (medium) - 4 1. Chapathi (medium) - 2 nos
1 nos Or Millet Khichdi 400 g Or Jowar Roti (medium) 4 2. White Rice (cooked) - 200 g Or Mushroom Briyani 400 g nos 2. White Rice (cooked) - 200 g
2. Chapathi (medium) - 2 nos Or Bisi Bele Bath 400 g nos 3. Soya chunks curry - 200 g 2. Vegetable Salad - 100 g Or Soya Keema Roll 4 Roll 3. Sambar - 200 g
3. Mixed Pulse Curry - 200 g 2. Mixed Vegetables (raw) - 2. Subzi - 100 g Or Mutter Paneer 200 g 3. Raita - 200 g Or Chickpeas hummus wrap Or Dal 200 g
Or Peas Curry 200 g 100 g 3. Curd - 200 g Or Paneer tikka masala 200 (Mediterranean style) 4 4. Vegetable Salad - 100 g
Or Black Chana Masala 200 3. Raita - 200 g g Wrap
g 4. Vegetable Salad - 100 g 2. Vegetable Salad - 100 g
4. Vegetable Salad - 100 g

Recipes

Name Link

Hung Curd Vegetable Sandwich https://bit.ly/3rU459Y

Millet Khichdi https://bit.ly/2tejlTN

Paneer Tikka Masala https://bit.ly/2TVJnuV

Chickpeas hummus wrap (Mediterranean style) https://bit.ly/37SgOD7

Notes from the Nutritionist

1. Continue having Enerzal (500ml) on match days.

Nutrition Program Duration: Start Date: 16/Oct/2021 End Date: 16/Jan/2022

Please Note: The Nutrition Program will not be extended beyond the program end date. The extension shall be considered only in case of a medical emergency.

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