db2

Honest Platter Planner

Age (Year):

Weight (Kg):

Height ft/in cm

Gender:MF

Activity:SedentaryLightModerateActive

Almonds/Walnuts Apple Atta / Roti Banana Rice Beef/Mutton Bell Pepper Besan Black Channa Broccoli/Spinach Carrot Chana Dal Chia Seeds Chicken Breast Cucumber Curd (Dahi) Dal (Lentils) Eggs Fish Moong Sprouts Lobia Milk Oats Orange Paneer Peanuts Potato Pumpkin Seeds Rajma Sattu Soya Chunks Tofu

Food Source	Quantity	Nutrients				Vitamins & Minerals
		Fiber24 g	Fats56 g	Protein84 g	Carbs210 g	Ca1000mg	Se55mcg	Mg400mg	Iron18mg	Zn11mg	Potas3500mg	Vit C90mg	Vit B122.4mcg