Target Calories: ~3,000 kcal

Focus: High-protein vegetarian sources with balanced carbs and healthy fats.

Meal 1: Breakfast (7:30 AM)

Masala Paneer Paratha

• 2 whole wheat parathas (made with 100g whole wheat flour)
• 100g grated paneer (seasoned with cumin, red chili powder, and salt)
• 1 tsp ghee (to cook the parathas)
• 1 medium banana

Calories: ~520 kcal

Macros: 25g protein, 60g carbs, 15g fat

Meal 2: Mid-Morning Snack (10:30 AM)

Greek Yogurt Bowl

• 200g full-fat Greek yogurt
• 1 tbsp honey
• 10 almonds
• 10 walnuts

Calories: ~400 kcal