The following is a diet chart for beginners whose goal is to lose weight or reduce fat. The diet plan is made for a person with following measurements(approx):
Weight: 200lbs
Sex: male
Age: 21
Activity: 1-3 days of sports
Weight Loss Diet Chart
(Current: 1750cal, 140g carbs, 65g fat, 155g protein)
Breakfast (9 a.m.) One glass warm water(with honey/green tea)
- 2 Eggs
- 1 banana
- nuts(almonds, peanuts, cashews, dates, walnuts, pistachio)
(400Cal : 23g Protein ; 20g Fats ; 30g Carbs)
Lunch (2 p.m.) – Rice With Meat & Veggies
- 50 gram rice (cooked)
- 200 gram chicken breast
- 150 gram mixed salad (without dressing)
(440Cal : 65g Protein ; 10g Fats ; 22g Carbs)
Evening snack (6pm)
- 100 gram oatmeal
(400Cal : 17g Protein ; 7g Fats ; 67g Carbs)
Dinner
-mutter paneer/chic peas/ daal/ (any home-made vegetable) -1 roti and rice
(430Cal : 25g Protein ; 16g Fats ; 35g Carbs)
Click here for the full video on How to Lose Weight | Make your own Diet Chart to Reduce Fat.