Here's how I split my meals for the whole day:
1. Breakfast:
- 500 ml skimmed milk
- One fruit (banana, apple, pomegranate, guava, pineapple or any seasonal fruit)
- A handful of nuts or seeds for healthy fats
2. Lunch / Pre‑workout:
- 2–3 chapatis
- 200 g low‑fat paneer (paneer bhurji or palak paneer)
- 100 g Greek yogurt
3. Post‑workout:
- Another piece of fruit
- One scoop of whey protein
4. Dinner:
- Soya rice (white rice cooked with tomato, onion, soya chunks and basic spices in a pressure cooker)
Total calories: about 1600–1700
Protein sources:
- Milk – 500 ml
- Paneer – 200 g
- Greek yogurt – 100 g
- Whey – 1 scoop
- Soya chunks – 50 g
(plus a little from the nuts/seeds)
My weight now is 61.5 kg. I was 76.5 kg earlier, so I shed around 15 kg of fat while keeping muscle in 4–5 months.
Feel free to tweak this plan to suit your own needs.
Cheers!
PS: I drink plenty of diet coke if I'm in a calorie deficit.
(https://i.ibb.co/XfnJvBGG/b203o9hrd3vg1.jpg)
How much does it set you back each month?
I use soy, eggs, whey and pea protein.
If you go for eggs to hit 130g protein, it'll cost you roughly 150 rupees, lol.
Pretty similar, I just replace whey with eggs.
What's the taste, mixability and performance like for Avataar whey?
OP, what's your take on Fuel whey? How are the results?
How does the malai kulfi flavour taste, bro? I've tried other brands and they felt artificial.
Where did you get that ID protein paneer and at what price? Also, how much soy do you take daily?
Do you think Avatar protein is a bit chalky? My first pack was fine, but the second one left a chalky residue at the bottom of the shaker.
No gut issues despite all the dairy? I tried Milky Mist High Protein paneer 100g a day for two days and my stomach wasn't happy.