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| Here is a sample meal plan for weight loss with a daily activity level being no activity or very less exercise: | |
| { | |
| "Monday": { | |
| "Breakfast": "Oatmeal with almond milk, banana, and walnuts (400 calories, 25g protein, 60g carbs, 10g fat)", | |
| "Afternoon Snack": "Carrot sticks with hummus (100 calories, 5g protein, 20g carbs, 10g fat)", | |
| "Lunch": "Vegetable biryani with tofu and a side of raita (500 calories, 30g protein, 70g carbs, 15g fat)", | |
| "Evening Snack": "Cucumber slices with tomato soup (150 calories, 5g protein, 25g carbs, 10g fat)", | |
| "Dinner": "Spinach and paneer stuffed bell peppers (550 calories, 35g protein, 40g carbs, 20g fat)" | |
| }, | |
| "Tuesday": { | |
| "Breakfast": "Whole wheat toast with avocado spread, cherry tomatoes, and scrambled eggs (350 calories, 20g protein, 30g carbs, 15g fat)", | |
| "Afternoon Snack": "Roasted chana chaat with a sprinkle of cumin powder (120 calories, 5g protein, 25g carbs, 10g fat)", | |
| "Lunch": "Lentil soup with whole wheat roti and a side salad (450 calories, 20g protein, 60g carbs, 15g fat)", | |
| "Evening Snack": "Grilled vegetable skewers with a dollop of low-fat yogurt (200 calories, 10g protein, 30g carbs, 10g fat)", | |
| "Dinner": "Chana masala with brown rice and mixed vegetables (500 calories, 25g protein, 70g carbs, 20g fat)" | |
| }, | |
| "Wednesday": { | |
| "Breakfast": "Flaxseed porridge with almond milk, banana, and a sprinkle of cinnamon (350 calories, 10g protein, 50g carbs, 15g fat)", | |
| "Afternoon Snack": "Cauliflower florets with a side of low-fat curd (100 calories, 5g protein, 20g carbs, 10g fat)", | |
| "Lunch": "Vegetable quinoa bowl with roasted sweet potatoes and a dollop of yogurt (500 calories, 25g protein, 60g carbs, 15g fat)", | |
| "Evening Snack": "Baked apple slices with cinnamon and a sprinkle of almonds (150 calories, 5g protein, 30g carbs, 10g fat)", | |
| "Dinner": "Palak paneer with brown rice and mixed vegetables (550 calories, 35g protein, 40g carbs, 20g fat)" | |
| }, | |
| "Thursday": { | |
| "Breakfast": "Omelette with spinach, mushrooms, and whole wheat toast (250 calories, 15g protein, 10g carbs, 10g fat)", | |
| "Afternoon Snack": "Hummus with carrot and cucumber sticks (150 calories, 5g protein, 20g carbs, 10g fat)", | |
| "Lunch": "Chickpea salad with mixed greens, cherry tomatoes, and a side of whole wheat crackers (450 calories, 20g protein, 60g carbs, 15g fat)", | |
| "Evening Snack": "Roasted bell pepper slices with hummus (120 calories, 5g protein, 25g carbs, 10g fat)", | |
| "Dinner": "Vegetable korma with brown rice and mixed vegetables (500 calories, 30g protein, 70g carbs, 20g fat)" | |
| }, | |
| "Friday": { | |
| "Breakfast": "Whole wheat paratha with low-fat paneer and a side of mixed greens salad (350 calories, 20g protein, 30g carbs, 15g fat)", | |
| "Afternoon Snack": "Cucumber slices with a sprinkle of cumin powder (50 calories, 5g protein, 10g carbs, 0g fat)", | |
| "Lunch": "Lentil and vegetable curry with brown rice and a side salad (500 calories, 25g protein, 70g carbs, 20g fat)", | |
| "Evening Snack": "Grilled vegetable skewers with a dollop of low-fat yogurt (200 calories, 10g protein, 30g carbs, 10g fat)", | |
| "Dinner": "Chana masala with brown rice and mixed vegetables (500 calories, 25g protein, 70g carbs, 20g fat)" | |
| }, | |
| "Saturday": { | |
| "Breakfast": "Avocado toast on whole wheat bread with scrambled eggs and cherry tomatoes (350 calories, 15g protein, 30g carbs, 15g fat)", | |
| "Afternoon Snack": "Roasted chana chaat with a sprinkle of cumin powder (120 calories, 5g protein, 25g carbs, 10g fat)", | |
| "Lunch": "Vegetable biryani with tofu and a side of mixed greens salad (500 calories, 30g protein, 70g carbs, 20g fat)", | |
| "Evening Snack": "Baked apple slices with cinnamon and a sprinkle of almonds (150 calories, 5g protein, 30g carbs, 10g fat)", | |
| "Dinner": "Spinach and paneer stuffed bell peppers (550 calories, 35g protein, 40g carbs, 20g fat)" | |
| }, | |
| "Sunday": { | |
| "Breakfast": "Oatmeal with almond milk, banana, and walnuts (400 calories, 25g protein, 60g carbs, 10g fat)", | |
| "Afternoon Snack": "Carrot sticks with hummus (100 calories, 5g protein, 20g carbs, 10g fat)", | |
| "Lunch": "Chickpea salad with mixed greens, cherry tomatoes, and a side of whole wheat crackers (450 calories, 20g protein, 60g carbs, 15g fat)", | |
| "Evening Snack": "Grilled vegetable skewers with a dollop of low-fat yogurt (200 calories, 10g protein, 30g carbs, 10g fat)", | |
| "Dinner": "Vegetable korma with brown rice and mixed vegetables (500 calories, 30g protein, 70g carbs, 20g fat)" | |
| } | |
| } | |
| Please note that the calorie, protein, carbohydrate, and fat content of each meal is approximate and may vary based on specific ingredients and portion sizes. It's always a good idea to consult with a registered dietitian or healthcare professional for personalized nutrition advice. |