These diet plans are for adequate nutrition and weight maintenance. For weight reduction, lesser amount of calories has to be taken. Exercise has to be increased to increase calorie consumption.
Protein requirement is one gram per kg. of body weight. The intake of grams (pulses and nuts) is varied accordingly. Rice contains 6% protein, wheat 10% and grams between 20% to 25%.
Recommended Diet for 60 kg weight persons
150 gm grams (pulses) (600 cal)
150 gm grains (rice/wheat) (600 cal)
500 ml milk (3% fat) (300 cal)
25 gm (alsi seeds/melon seeds/nuts) 150 cal)
Vegetables
30 gm butter/peanut butter/ghee/oil with vegetables (270 cal)
Fruits (100 cal)
Total 2020 cal, Appx. 60 gm protein, 45 gm fat
Recommended Diet for 70 kg weight persons
200 gm grams (pulses) (800 cal)
150 gm grains (rice/wheat) (600 cal)
500 ml milk (3% fat) (300 cal)
25 gm (alsi seeds/nuts) 150 cal)
Vegetables
30 gm ghee/oil with vegetables (270 cal)
Fruits (100 cal)
Total 2220 cal, Appx. 70 gm protein, 45 gm fat
Recommended Diet for 80 kg weight persons
200 gm grams (pulses) (800 cal)
175 gm grains (rice/wheat) (700 cal)
500 ml milk (3% fat) (300 cal)
50 gm (alsi seeds/nuts) (300 cal)
Vegetables
30 gm ghee/oil with vegetables (270 cal)
Fruits (100 cal)
Total 2470 cal, Appx. 80 gm protein, 45 gm fat
As activity increases more fat intake can be taken. One gram per one kg. of body weight can be taken like one gram per one kg.of protein. After increasing fat, more energy can be obtained from grains.
https://blog.nasm.org/how-many-grams-of-fat-per-day-to-lose-weight
https://my.clevelandclinic.org/health/articles/11208-fat-what-you-need-to-know
Recommended Diet for 50 kg weight persons
100 gm grams (pulses) (400 cal)
150 gm grains (rice/wheat) (600 cal)
500 ml milk (3% fat) (300 cal)
25 gm (alsi seeds/nuts) 150 cal)
Vegetables
30 gm ghee/oil with vegetables (270 cal)
Fruits (100 cal)
Total 1820 cal, Appx. 50 gm protein, 45 gm fat
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