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88

g

Protein

carbs

105g

Fats

40g

Calories

1200 kcal

Morning

  • 2 eggs
  • 1 whole wheat paratha
  • 1 small onion, chopped
  • 1 small tomato, chopped
  • 1 green chili, chopped (optional)
  • 1 tsp oil or ghee
  • Salt & pepper to taste
  • PKR 50
  • PKR 50
  1. Heat oil in a pan.
  2. Add onions and sauté for 2 minutes.
  3. Add tomato and chili, cook for 2 more minutes.
  4. Beat eggs with salt and pepper, pour over veggies, cook like an omelet.
  5. Fold omelet in paratha and roll.
  • Calories: ~350 kcal
  • Protein: 18g
  • Carbs: 30g
  • Fat: 15g

Lunch

  • 100g chicken breast
  • 50g red lentils (masoor dal)
  • 1 small onion, chopped
  • 1 tomato, chopped
  • 1 tsp oil
  • ½ tsp turmeric, ½ tsp chili powder, ½ tsp cumin powder
  • Salt & pepper to taste
  • 1 cup water
  • PKR 80
  • PKR 70
  1. Rinse lentils. Boil in 1 cup water with a pinch of turmeric until soft (~15 min).
  2. Heat oil in a pan, sauté onions until golden. Add tomato and spices, cook 2 min.
  3. Add chopped chicken, cook until lightly browned.
  4. Pour cooked lentils into chicken, simmer 5–7 min until thick.
  • Calories: ~400 kcal
  • Protein: 35g
  • Carbs: 35g
  • Fat: 10g

Dinner

  • 100g lean chicken
  • 50g brown rice
  • ½ onion, chopped
  • 1 tomato, chopped
  • ½ tsp turmeric, ½ tsp chili powder, ½ tsp cumin powder
  • 1 tsp oil
  • Salt & pepper to taste
  • 1 cup water
  • PKR 100
  • PKR 100
  1. Cook rice in 1 cup water until done.
  2. Heat oil, sauté onions, add tomato and spices.
  3. Add minced meat, cook until fully done (~10 min).
  4. Serve meat over rice.
  • Calories: ~450 kcal
  • Protein: 35g
  • Carbs: 40g
  • Fat: 15g
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