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vajan badhane ke liye diet

Dosto aaj k is youg me fit rehna bhout important ha. Kinto aaj kl k is adhunik life style me kuch log motapa se presan ha or kuch patle pan se preasan. Petle logo depression k bhi sikar hota ha or unka confidence bhi kafi low hota ha.

Per sakahari logo k liye moto hona or muskil ho jata h. aye aap ko batate h sakahari logo k liye diet chart taki ve calories puri kr ske tki unke vajan bhade or ve fit ho sake.

Vajan badhane ke liye sakahari diet chart

Food Item Quantity Calories Protein (gms )
Early Morning
 Dudh (Milk)  (Add 2 tsp skimmed milk powder )  1 glass  250  8
Anda (Egg) whites or Banana 2 or 2 110 or 80 8 or 1
बादाम भिगोकर (Soaked Almonds) 10 gm (6-7 pcs) 50 3
Paratha, Curd (Dahi) 2 350 6
1 cup 100 6
Or  Masala dosa, Sambar, Chutney 2 , 2 cups,1 spoon
200+100+50 3 + 6
Or  Mung dal chilla (pan cake ) with paneer stuffing 2  250 8
Or Omlette,Toasted bread 2 eggs 6 bread slices 160+300 8 +4
Mid morning
Meva (Dry Fruit) 3-4 pcs 150 8
Bhune hue Soyabean (Roasted Soyabean) handful 150 7
Lassi 1 glass 150 6
Salad 1 cup 100 6
Or Vegetable soup 1 bowl 100 6
Chapati 2  (medium with ghee) 200 3
Sabji (Veg) 2 cups 150 1
Dal 1 cup 150 5
Chaval (Rice) 1 cup 150 2
Tea / Coffee 1 cup 100 1
Biscuit 4 100 2
Mid evening
Bhune hue Meva (Rosted Dry Fruit) hand full 150 7
Dinner same as lunch 750 18
Late night
 Milk  (Add 2 tsp skimmed milk powder )  1 glass  250  8
 Kela (Banana) with Elichi  2  80  1
 TOTAL 3210 95

Note - Vajan Bhadane ka liye is diet chart k sath Sehat Prash jarore le. Is se Apka vajan sarir k sahi bhago me bedhe ga or kabhi Kam nhi hoga adhik jankari k liye sehatprah ki site per visit kre


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