Aapka Perfect
Diet Guide
Jaaniye kya khaayein, kya nahi, protein kahan milta hai, aur ek balanced din kaise banayein.
Diet 101
Kya Khaayein, Kya Nahi?
Healthy food choices se energy, immunity, aur mood teeno better hote hain.
Daily Targets
Roz Ka Nutrition Goal
Ek average adult ke liye approximate values (2000 kcal diet)
Calories
2000
Protein
50 g
Carbs
300 g
Healthy Fat
65 g
Fibre
25 g
Paani
8 glass
High Protein
Protein Foods
Muscles ke liye, weight loss ke liye, energy ke liye – protein zaroori hai.
13g/2 ande
Ande (Eggs)
Complete protein – sab amino acids
31g/100g
Chicken Breast
Lean protein, low fat
9g/cup
Daal (Lentils)
Plant protein + iron + fibre
10g/100g
Greek Yogurt
Protein + probiotics
18g/100g
Paneer
Indian vegetarian protein king
6g/handful
Almonds & Seeds
Protein + healthy fats
25g/100g
Fish (Salmon/Tuna)
Protein + Omega-3
8g/100g
Tofu / Soya
Vegan complete protein
Food Purpose
Konsi Cheez Kis Kaam Ki?
Har body function ke liye alag nutrients chahiye – jaanein kahan se milein.
Energy ke liye
Din bhar active rehne ke liye complex carbs khaayein.
Muscles ke liye
Workout ke baad protein se muscles repair aur grow hoti hain.
Haddiyon ke liye
Calcium aur Vitamin D se bones strong rehti hain.
Brain ke liye
Omega-3 aur antioxidants se focus aur memory better hoti hai.
Immunity ke liye
Vitamin C aur zinc se body infections se ladti hai.
Digestion ke liye
Fibre aur probiotics se gut healthy rehta hai.
Quick Tips
Diet Rules
✅ Kya Karein
Subah uthke ek glass garam paani peeyein
Teen bade meal ke bajaye 5-6 chote meals lein
Har meal mein protein zaroor shamil karein
Colours ki plate banayein – jitne rang utna nutrition
Khana slowly aur chew karke khaayein
Raat ko 7-8 baje se pehle khana khaayein
❌ Kya Na Karein
Breakfast skip bilkul mat karein
Raat ko late khaana avoid karein
Diet mein zyada processed sugar na lein
Pani ki jagah cold drink mat peeyein
TV ya phone dekhte khaana mat khaayein
Crash diet / starvation bilkul na karein
Sample Plan
Ek Perfect Din
Yeh ek sample meal plan hai – apni body ke hisaab se adjust karein.
6:00 – 7:00 AM
Subah Uthke
Garm paani + nimbu + optional bheegh ke baadaam (5-7)
8:00 – 9:00 AM
Breakfast
2 ande + oats / poha + ek fruit + ek glass doodh ya chai (sugar kam)
11:00 AM
Mid-Morning Snack
Ek fruit (apple, guava, kela) ya mutthi bhar mixed nuts
1:00 – 2:00 PM
Lunch
1-2 roti ya brown rice + daal + sabzi + salad + dahi
4:30 – 5:00 PM
Evening Snack
Green tea / black coffee + roasted chane ya makhane
7:00 – 7:30 PM
Dinner
Soup + 1 roti + sabzi + paneer / daal – light rakhein raat ka khana
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