Breakfast Meal

Paneer Sandwich - It is a protein rich , easy and a quick meal to make.

Ingredients

• Bread :- 8 slices
• Paneer(grated) :- 100gm.
• Onion(chopped) :- ½
• Ginger garlic paste :- 1 tbsp.
• Tomato(chopped) :- ½
• Capsicum(chopped) :- ¼ cup
• Red chili powder :- 2 tsp.
• Garam masala :- ½ tsp.
• Salt :- to taste
• Coriander :- ½ cup

Preparation Method

Grind green chilies, little salt and coriander with little water. Set aside.

In a pan, heat oil and fry the onions till golden brown.

Mix the garlic-ginger paste to it and fry for another two minutes.

Put the capsicum and fry till it becomes tender.

Combine the tomatoes, red chili powder and salt to it. Fry till the chopped tomatoes become tender.

Add the paneer and garam masala to it. Fry this mixture for an additional five minutes.

Apply the coriander chutney on a bread slice and then put the filling on it. Cover with one more bread slice.

Repeat the procedure with remaining bread slices and filling.

Place them in a sandwich maker and then serve hot.

Non Veg Food

Non veg food is very nutritious if eaten in the right form. Here is a list of some non veg food items that are rich in protein.

• Egg Whites - 3gm per egg

• Whole Egg - 6gm per egg

• Chicken Breast - 19/100 gm

• Fish - 22/100 gm

• Prawns - 25/100 gm

• Mutton - 25/100 gm

 

Veg Food Items

Here is a list of vegetarian food items which are high in protein and are easily available in the market.

• Peanuts (dry roasted) - 24/100 gm

• Soybean (dry roasted) - 40/100 gm

• Dal (cooked) - 15gm per cup

• Paneer - 11/100 gm

• Oats - 5.7gm per bowl

• Bread - 3gm per slice

• Chickpeas - 9/100 gm

• Kidney Beans - 9/100 gm

• Milk - 3.5/100 gm

Breakfast Recipe

Ingredients for Masala Breakfast Dalia Recipe

• Broken wheat soaked 1 cup

• Ginger 1/2 inch piece

• Green chillies 2

• Onion chopped 1 medium

• Oil 1 tablespoon

• Cumin seeds 1 teaspoon

• Turmeric powder 1/4 tablespoon

• Salt to taste

• Green peas 1 cup

• Tomato 1 medium

Method

Step 1

Chop ginger finely. Cut green chillies and onion into large pieces. Heat oil in a non stick pan, add 1 cumin seeds and sauté till light brown.

Step 2

Add ginger, green chillies and onion and sauté till lightly coloured. Drain and add dalia to the pan and mix. Add turmeric powder, salt and mix well. Add green peas and 3 cups water and mix. Cover and cook on the low heat till done. Cut tomato into large pieces and add. Mix well and serve hot.

Nutrition Info

Calories : 948  Kcal

Carbohydrates : 169.1  gm

Protein : 26.7  gm

Fat : 18.1  gm

Other : Fiber- 36.7gm

SATURDAY

Shoulder Day



Saturdays are for the shoulders. You must train your shoulders well becuse they strengthen the entire upper body. Shoulders also help you to get a good physique, maintain a good shape of your body.

So here are some exercises for shoulders.

1)      Dumbbell Shoulder Press

2)      Side Raises

3)      Front Raises

4)      Shrugs

5)      Straight Barbell Pull Ups

     All these exercise are to be done in 3 sets of 12, 10 and 8 reps respectively. Don't use too heavy or too light weights. Us moderate weights. 

    Sundays are a rest day.

FRIDAY

Leg Day

NEVER SKIP A LEG DAY. Leg workouts are undoubtedly hard, but they are worth going through the pain. If you skip your leg day, it will make you look out of shape, you will be more suspectible to injuries, find it hard to burn fat and find it difficult to build muscle.

Some of the best leg exercises are.

1)      Squats

2)      Sumo Squats

3)      Leg Press

4)      Leg Extension

5)      Calf Raises

   

   

    You will definitely experience pain and soreness in the muscles, but having a brisk walk after calf exercise can reduce the pain.