Weekly Schedule
Your organized routine with nutrition information
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Sunday
3:50am
Breakfast
2 Toast + 2Egg whole
4am - 10am
Work
(have lunch at work)
70g Brown Rice + 200g chicken breast + 33g of daal
10:10am
Reach home
10:30am
Have PreWorkout
50g Oat + 75g milk lite + 75g Yogurt + 140g Blueberry + 4 Dates
11:00am
Cook Mutton, Marinate chicken breast and soak white rice
11:10am
Go to gym
12:50pm
Go to home
1:00pm
Have Snack
1srv whey protein and water Shake + 3pc Weet-Bix
4:40pm
Cook chicken breast and Have dinner
200g Mutton + 15g cooking oil + 120g white Rice
7:50pm
Sleep
Daily Nutrition Summary
304.7g
Carbs
166.7g
Protein
65.1g
Fat
2471 kcal
Calories
Monday
3:50am
Breakfast
2 Toast + 2Egg whole
4am - 10am
Work
(have lunch at work)
70g Brown Rice + 200g chicken breast + 33g of daal
10:10am
Reach home
10:30am
Have PreWorkout
50g Oat + 75g milk lite + 75g Yogurt + 140g Blueberry + 4 Dates
11:00am
Soak white rice, cook chicken breast, and soak brown rice 3srv and daal 3srv
11:10am
Go to gym
12:50pm
Go to home
1:00pm
Have Snack
1srv whey protein and water Shake + 3pc Weet-Bix
4:40pm
Have dinner
200g Mutton + 15g cooking oil + 120g white Rice
7:50pm
Sleep
Daily Nutrition Summary
304.7g
Carbs
166.7g
Protein
65.1g
Fat
2471 kcal
Calories
Tuesday
3:50am
Breakfast
2 Toast + 1Egg whole
4am - 10am
Work
(have lunch at work)
70g Brown Rice + 200g chicken breast + 10g olive oil + 33g of daal
10:10am
Reach home
10:30am
Have PreWorkout
50g Oat + 80g milk lite + 75g Yogurt + 140g Blueberry + 4 Dates
11:00am
Cook Daal, brown rice 3srv, chicken breast and soak white rice
11:10am
Go to gym
12:50pm
Go to home
1:00pm
Have snack
1srv whey protein and water Shake + 1 Weet-Bix
2:30pm
Cook Thigh
4:40pm
Have dinner
150g Chicken Thi + 10g olive oil + 33g daal + 120g white Rice
7:50pm
Sleep
Daily Nutrition Summary
302.6g
Carbs
165.1g
Protein
66.7g
Fat
2471 kcal
Calories
Wednesday
3:50am
Breakfast
2 Toast + 1Egg whole
4am - 10am
Work
(have lunch at work)
70g Brown Rice + 200g chicken breast + 10g olive oil + 33g of daal
10:10am
Reach home
10:30am
Have Snack
1srv whey protein and water Shake + 1 Weet-Bix
11:00am
Soak white rice and 3srv daal
2:00pm
Preworkout
50g Oat + 80g milk lite + 75g Yogurt + 140g Blueberry + 4 Dates
3:00pm
Go to gym
4:30pm
Go to home
5:00pm
Cook Thigh and have dinner
150g Chicken Thi + 10g olive oil + 33g daal + 120g white Rice
9:00pm
Sleep
Daily Nutrition Summary
302.6g
Carbs
165.1g
Protein
66.7g
Fat
2471 kcal
Calories
Thursday
7:00am
Have breakfast
2 Toast + 2Egg whole
9:00am
Cook chicken, 2srv daal, chicken breast and have lunch
70g Brown Rice + 200g chicken breast + 10g olive oil + 33g of daal
12:00pm
Have Snack
1srv whey protein and water Shake
12:30pm
Have Preworkout
50g Oat + 80g milk lite + 75g Yogurt + 140g Blueberry + 4 Dates
1:30pm
Go to gym
3:00pm
Go to home
3:45pm
Cook Vegi
4:00pm
Cook Drumstick and wrap
4:40pm
Have dinner
Vegi + 120g white Rice
9:00pm
Sleep
Daily Nutrition Summary
297.6g
Carbs
160.8g
Protein
65.5g
Fat
2424 kcal
Calories
Friday
7:00am
Have breakfast and soak white rice and daal 4srv
2 Toast + 2Egg white
9:00am
have lunch
2wrap + 200g drm
1:00pm
Have Snack
1srv whey protein and water Shake + 140g Blueberry
3:45pm
Cook Rice, daal and giblet
4:00pm
Cook Drumstick and wrap
4:40pm
Have dinner
200g Fish + 10g olive oil + 33g daal + 120g white Rice + 1tuna
9:00pm
Sleep
Daily Nutrition Summary
197.3g
Carbs
158.6g
Protein
50.3g
Fat
1876 kcal
Calories
Saturday
7:00am
Have breakfast
2 Toast + 2Egg white
9:00am
have lunch and soak white and brown rice 3srv
2wrap + 200g drm
1:00pm
Have Snack
1srv whey protein and water Shake + 140g Blueberry
4:00pm
Cook daal, 1srv chicken breast, and brown rice
200g Fish + 10g olive oil + 33g daal + 120g white Rice + 1tuna
4:40pm
Have dinner
200g Fish + 10g olive oil + 33g daal + 120g white Rice + 1tuna
7:50pm
Sleep
Daily Nutrition Summary
197.3g
Carbs
158.6g
Protein
50.3g
Fat
1876 kcal
Calories