'#3 -Breakfast: 30 oats Half glass milk 4 boiled egg 1 whole wheat bread 1 tbsp peanut butter Total 30.1g protein 39.8g carb 16.6g fat 429 calories in breakfast -Snack 1 apple 1 whole wheat bread 1 tbsp peanut butter 7.9 protein 34.5 carbs 9.8g fat 257.8 calories -Post workout shake: 1 scoop whey 2 banana 26g protein, 104 calories 41g carbs, 164 cal 1.8 g fat, 16.2 calories 284.2 calories -After some time: 4 egg whites Nariyal paani 5 almonds 15.7 protein, 62.8 calo 1.6 carb, 6.4 calo 3.7 fat, 33.3 102.5 calories -Dinner: 200 gram Kharbuja 1 cucumber 50 gram Paneer 12.1 protein 24.4 carbs 11.1 fat 245.9 calories -Before bed: Milk 250 ml Total in day: Around 105 g protein Around 150 g carbs Around 45 g fat 1425 calories Total around 1500 calories'
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