Lean gain — 2900 kcal Active
For Rohan Mehta · Non-vegetarian · 3 days from 28 Sep 2026 · target 2,900 kcal a day
Day 1 · Mon 28 Sep
| Food | Quantity | kcal | Protein | Carbs | Fat | |
|---|---|---|---|---|---|---|
| Breakfast | 833 | |||||
| Egg, whole, boiled | 3 large (150 g) | 233 | 18.9 g | 1.7 g | 15.9 g | |
| Bread, whole wheat | 3 slice (96 g) | 242 | 12 g | 41 g | 3.4 g | |
| Milk, whole (3.25% fat) | 1 cup (244 g) | 149 | 7.7 g | 11.7 g | 7.9 g | |
| Banana | 2 medium (236 g) | 210 | 2.6 g | 53.9 g | 0.8 g | |
| Mid-morning | ||||||
| Nothing added. | ||||||
| Lunch | 1,067 | |||||
| Rice, white, cooked | 2 cup (316 g) | 411 | 8.5 g | 89 g | 0.9 g | |
| Chicken breast, roasted, no skin | 1.2 cup, chopped or diced (168 g) | 277 | 52.1 g | 0 g | 6 g | |
| Lentils (dal), boiled | 1 cup (198 g) | 230 | 17.9 g | 39.9 g | 0.8 g | |
| Curd / yogurt, plain, whole milk | 1 cup (245 g) | 149 | 8.5 g | 11.4 g | 8 g | |
| Evening snack | 353 | |||||
| Peanut butter, smooth, no salt | 2 tbsp (32 g) | 191 | 7.1 g | 7.1 g | 16.4 g | |
| Bread, whole wheat | 2 slice (64 g) | 161 | 8 g | 27.3 g | 2.2 g | |
| Dinner | 972 | |||||
| Roti / chapati, plain | 3 piece (204 g) | 606 | 23 g | 94.6 g | 15.2 g | |
| Tilapia, cooked | 2 fillet (174 g) | 223 | 45.5 g | 0 g | 4.6 g | |
| Potato, boiled | 1 medium (167 g) | 144 | 2.9 g | 33.4 g | 0.2 g | |
| Bedtime | ||||||
| Nothing added. | ||||||
| Day total | 3,225 | 214.4 g | 411.1 g | 82.2 g | ||
Day 1 summary
3,225 kcalof 2,900 · 111%
Over the target by 325 kcal.
| Planned | Share | Target | |
|---|---|---|---|
| Protein | 214.4 g | 26% | 145 g |
| Carbohydrate | 411.1 g | 51% | 363 g |
| Fat | 82.2 g | 23% | 97 g |
| Fibre | 47.2 g |
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