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Each meal lists foods and approximate protein, carb, and fat contributions, alongside optional swaps and adjustments based on height, weight, and 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Inc.  \nMACRO BREAKDOWN  \n\n| \u003Cbr>CALORIES | \u003Cbr>PROTEIN | \u003Cbr>CARBS | \u003Cbr>FATS |\n| --- | --- | --- | --- |\n| 3300 | 150G | 450G | 100G |\n\nNUTRITION PLAN  \nMEAL 1 AT 9AM  \n\n| 3300 CALORIES BY GURU MANN | \u003Cbr>FOOD | \u003Cbr>PRO | \u003Cbr>CARB | \u003Cbr>FAT |\n| --- | --- | --- | --- | --- |\n| 1 | 1.5 CUPS OATS | 15 | 81 | 9 |\n| 2 | 2 WHOLE EGGS | 12 | 2 | 10 |\n|  | CALORIES-611 | 27G | 83G | 19G |\n\n\n| OPTIONAL | - ADD A PIECE OF FRUIT ON OATS: BANANA OR APPLE\u003Cbr>- EAT 2-3 EGG WHITES TO INCREASE PROTEIN ACCODING TO YOUR GOAL\u003Cbr>- 1 MULTIVITAMINS |\n| --- | --- |\n\nNOTE: ADJUST CALORIES ACCORDING TO YOUR HEIGHT, WEIGHT & AGE.  \nMEAL 2 AT 11:30AM  \n\n| 3300 CALORIES BY GURU MANN | \u003Cbr>FOOD | \u003Cbr>PRO | \u003Cbr>CARB | \u003Cbr>FAT |\n| --- | --- | --- | --- | --- |\n| 1 | 4 BREAD SLICES | 8 | 60 | 4 |\n| 2 | 2SP PEANUT PUTTER | 7 | 7 | 14 |\n| 3 | 250ML LOW FAT MILK | 10 | 12 | 4 |\n|  | CALORIES-614 | 25G | 79G | 22G |\n\nNOTE: ADJUST CALORIES ACCORDING TO YOUR HEIGHT, WEIGHT & AGE.  \nGuru Mann Fitness Inc.  \nMEAL 3 AT 2PM  \n\n| 3300 CALORIES BY GURU MANN | \u003Cbr>FOOD | \u003Cbr>PRO | \u003Cbr>CARB | \u003Cbr>FAT |\n| --- | --- | --- | --- | --- |\n| 1 | 3 ROTI | 6 | 66 | 3 |\n| 2 | 80G PANEER | 18 | 0 | 15 |\n| 3 | VEGETABLES-PEAS, BELL PEPPER | 2 | 5 | 0 |\n| 4 | 1/2 SP COCONUT OIL | 0 | 0 | 5 |\n| 5 | 1/2 PIECE OF ANY FRUIT | 0 | 15 | 0 |\n|  | CALORIES-655 | 26G | 86G | 23G |\n\n\n| OPTIONAL | - USE BREAD OR RICE INSTEAD OF ROTI\u003Cbr>- ADD 1CUP YOGURT |\n| --- | --- |\n\nNOTE: ADJUST CALORIES ACCORDING TO YOUR HEIGHT, WEIGHT & AGE.  \nMEAL 4 AT 4:30PM  \n\n| 3300 CALORIES BY GURU MANN | \u003Cbr>FOOD | \u003Cbr>PRO | \u003Cbr>CARB | \u003Cbr>FAT |\n| --- | --- | --- | --- | --- |\n| 1 | 4 RICE CAKE | 4 | 60 | 0 |\n| 2 | 4 EGG WHITE | 16 | 0 | 0 |\n| 3 | 2SP PEANUT BUTTER | 7 | 7 | 14 |\n| 4 | I MEDIUM BANANA | 0 | 20 | 0 |\n|  | CALORIES-582 | 27G | 87G | 14G |\n\n\n| OPTIONAL | - USE BREAD SLICES INSTEAD OF RICE CAKE\u003Cbr>- EAT 2-3 EGG WHITES TO INCREASE PROTEIN ACCODING TO YOUR GOAL |\n| --- | --- |\n\nNOTE: ADJUST CALORIES ACCORDING TO YOUR HEIGHT, WEIGHT & AGE.  \nGuru Mann Fitness Inc.  \nPOST WORKOUT AT 7:30PM  \n\n| 3300 CALORIES BY GURU MANN | \u003Cbr>FOOD | \u003Cbr>PRO | \u003Cbr>CARB | \u003Cbr>FAT |\n| --- | --- | --- | --- | --- |\n| 1 | 300ML GATORADE | 0 | 35 | 0 |\n| 2 | 1SP WHEY PROTEIN | 25 | 0 | 0 |\n| 3 | 5G CREATINE (OPTIONAL) | 0 | 0 | 0 |\n|  | CALORIES-240 | 25G | 35G | 0 |\n\n\n| OPTIONAL | - ADD 5 GLUTAMINE (OPTIONAL)\u003Cbr>- HAVE 1-2 SCCOP OF WHEY ACCORDING TO YOU FITNESS LEVEL\u003Cbr>- EAT 6-7 DATES (KHAJOOR) INSTEAD OF GATORADE\u003Cbr>- HAVE 6 BOILED EGG WHITES IF YOU DONT WANT TO HAVE A WHEY PROTEIN |\n| --- | --- |\n\nNOTE: ADJUST CALORIES ACCORDING TO YOUR HEIGHT, WEIGHT & AGE.  \nMEAL 5 AT 9PM  \n\n| 3300 CALORIES BY GURU MANN | \u003Cbr>FOOD | \u003Cbr>PRO | \u003Cbr>CARB | \u003Cbr>FAT |\n| --- | --- | --- | --- | --- |\n| 1 | 1 CUP RICE | 4 | 44 | 2 |\n| 2 | 1/2 CUP BEANS | 10 | 28 | 3 |\n| 3 | 1SP FLAX OR CHIA SEEDS | 3 | 3 | 5 |\n| 4 | VEGETABLES | 2 | 5 | 0 |\n| 5 | COCONUT OIL (1SP OR LESS) | 0 | 0 | 12 |\n|  | CALORIES-594 | 19G | 80G | 22G |\n\n\n| OPTIONAL | - ADD 100G CHICKEN IF YOU ARE NON VEG\u003Cbr>- CHICKEN & RICE OR EGGS & RICE OR DAL & RICE CAN BE EATEN AS WELL\u003Cbr>- 1SP COCONUT OIL CAN BE USED DURING THE COOKING\u003Cbr>- AVOID ADDING ANY BUTTER, GHEE, ETC IF YOU HAVE ALREADY COOKED FOOD IN OIL.\u003Cbr>- TOFU (SOY PANEER) WITH 2 ROTI CAN BE EATEN AS WELL |\n| --- | --- |\n\nNOTE: ADJUST CALORIES ACCORDING TO YOUR HEIGHT, WEIGHT & AGE.","cbCaiatcVbHauE8N","https://ap.wps.com/l/cbCaiatcVbHauE8N","pdf",782664,"English","# Macro Breakdown\n# Meal 1 (9AM)\n# Meal 2 (11:30AM)\n# Meal 3 (2PM)\n# Meal 4 (4:30PM)\n# Post-workout (7:30PM)\n# Meal 5 (9PM)","[{\"question\":\"What is the macro breakdown for the 3300 calories nutrition plan?\",\"answer\":\"The plan targets 150g protein, 450g carbs, and 100g fats for a total of 3300 calories.\"},{\"question\":\"How does the plan structure the day’s meals?\",\"answer\":\"It provides Meal 1 at 9AM, Meal 2 at 11:30AM, Meal 3 at 2PM, Meal 4 at 4:30PM, plus a post-workout meal at 7:30PM and Meal 5 at 9PM.\"},{\"question\":\"Can calories be adjusted and what guidance is given?\",\"answer\":\"Notes throughout the plan state to adjust calories according to height, weight, and age to match individual needs and goals.\"}]","3300 Calories Nutrition Plan - Meal Schedule | PDF",1790525688]