Daily Diet Planner

Age (Year):

Weight (Kg):

Height ft/in cm

Gender:MF

Activity:SedentaryLightModerateActive

Dairy & Probiotics

Curd (Dahi) Milk Paneer Tofu

Fruits

Apple Apricot Banana Grapes Guava (Amroot) Mango Melon (Kharbuza) Orange Pomegranate (Anar) Watermelon

Grains & Carbs

Atta / Roti Besan Oats Potato Quinoa Rice Sattu

Legumes (Dals)

Black Channa Chana Dal Dal (Lentils) Lobia Moong Sprouts Rajma White Channa

Meats & Proteins

Beef/Mutton Chicken Breast Eggs Fish Soya Chunks

Nuts & Seeds

Almonds/Walnuts Chia Seeds Flax Seeds Peanuts Pumpkin Seeds Sesame Seeds (Til)

Vegetables

Avocado Bell Pepper Broccoli/Spinach Carrot Cauliflower Cucumber Green Peas

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