ওজন বাড়ানো এখন কম দামের মধ্যে
দেখে নাও ভিডিও
Strength training 👉 • স্ট্রেংথ ট্রেনিং | মাস...
আমার সাথে কানেক্টেড থাকতে হলে আমাকে ফলো করতে করতে পারো
Instagram
👉 / tulika_vibe
Facebook
👉 / tulikapal13
ml
2800 Calorie Meal Plan
🍀Breakfast - Sattu Smoothie
Sattu - 60g 👈
Banana - 1 big sized or 2 small sized 👈
Dates - 5 pcs 👈
Whole Milk - 1 cup 👈
☘️Mid-day Snack - Boiled Egg
Eggs - 2 pcs 👈
☘️Lunch - Rajma Curry & Rice
Rajma Curry
Raw Kidney Beans - 70g (soak overnight)👈
For boiling ⬇️
Bay Leaf - 1 pc
Cinnamon - 1 inch
Black Cardamom - 1/2 pc
Himalayan Pink Salt - as per taste
Water
For Curry ⬇️
Mustard Oil - 1 tbsp👈
Cumin Seeds - 1 tsp
Asafoetida - one pinch
Green Chilli - 1 pc (sliced)
Onion - 1 medium sized (chopped)
Ginger-Garlic Paste - 1 tbsp
Tomato Puree - 1/2 cup
Turmeric Powder - 1/2 tsp
Kashmiri Red Chilli Powder - 1/2 tsp
Cumin Powder - 1/2 tsp
Coriander Powder - 1/2 tsp
Black Pepper Powder - 1/4 tsp
Dried Mango Powder - 1/2 tsp
Kasauri Methi - 1 tbsp
Coriander - handful (chopped)
Serving ⬇️
Brown Rice (cooked) - 1 cup (158g approx) 👈
Clarified Butter - 1 tbsp 👈
Rajma Curry
Salad - Cucumbers, Carrots, Tomato, Onion Lime
☘️Afternoon Snack - Yogurt with Fruits
Yogurt - 200g 👈
Mango - 200g 👈
Almonds & Raisin - Handful 👈
☘️Evening Snack -
Tea/Coffee
Dry Roasted Peanuts - Handful 👈
☘️Dinner - Rice with Dal & Fish Fry
For Dal ⬇️
Red Lentils 40g 👈
(Soak at first then boil)
Vegetables - Carrots(chopped), Long Beans (chopped) Green Peas, Tomatoes(chopped) & Green Chili
Salt - As per taste
Turmeric Powder - 1/4 tsp
For Tadka ⬇️
Mustard Oil - few drops 👈
Dried Red Chili - 1 small
Panch Foron - 1/2 tsp
Cumin Seeds - 1/2 tsp
Onion - 1 small sized (chopped)
For Fish Fry ⬇️
Fish - 2pcs (200g) 👈
Oil - 1 tbsp 👈
Salt - as per taste
Lime zest & Lime Juice
For Serving ⬇️
Brown Rice (cooked) - 1 cup (158g approx) 👈
Clarified Butter - 1 tbsp 👈
Vegetable Dal
Pan-fried Fish
Onion & Lime
Негізгі бет Тәжірибелік нұсқаулар және стиль ওজন বাড়ানোর মিল প্ল্যান | কম দামের মধ্যে । ২৮০০ ক্যালরি ১২৯ গ্রাম প্রোটিন |
Пікірлер: 122