🍽️ My Weekly Meal Plan

4 meals/day • dry weights for grains/dals • 1 boiled egg white at every dinner 🥚
☕ 7 AM  ·  🥗 11 AM  ·  🫐 3 PM  ·  🍲 6 PM
Paneer (low-fat): 50 g = 14 g protein
Egg white: 1 = ~3.6 g protein
Buttermilk: 200 ml • Curd/Raita: 100 g • Soup: 250 ml
☕
Every day · 7 AM ritual: Black coffee (1 cup, 200 ml) + 3 walnuts + 8 almonds + 8 pistachios + 4 cashews
~6.7 g protein
💧 Daily hydration & supplements Total: 2960 ml · 2.96 L
💧 2960 ml water/day · weekly avg: ~1545 kcal in · ~2640 kcal burn · ~−1095 kcal deficit Stick to dry weights · salt to taste · hydrate well