My current Diet Plan generated by Grok

May 7, 2025

Fat Loss Diet & Muscle Building Plan

Non-Negotiable Foods (Daily, Non-Fasting)

  • 5 large eggs (250 g, ~50 g each): 350 kcal, 30 g protein.
  • 2 scoops whey protein (60 g, ~30 g/scoop): 240 kcal, 48 g protein.
  • 100 g high-protein oats (dry): 365 kcal, 15 g protein.
  • Total: 955 kcal, 93 g protein.

Diet Plan (~1800 kcal, ~140 g protein)

Fasting Days (1–2x/week)

  • Hydration: 2000–3000 g water with:
    1. 2 g sea salt (1/2 tsp, ~2000 mg sodium).
  • 1 g potassium chloride (1/4 tsp, ~1000 mg potassium).
    1. 1–2 drops lemon extract (trace vitamin C).
  • Calories: 0 kcal.
  • Timing: Sip 500 g water every 2–3 hours (8:00 AM, 12:30 PM, 7:00 PM Twitter).

Non-Fasting Days

Breakfast (8:30 AM, ~490 kcal, ~32 g protein)

  • 100 g high-protein oats (dry, 365 kcal, 15 g protein): Cook with 200 g water, 5 g jaggery (20 kcal), pinch cinnamon (0 kcal).
  • 2 large eggs (100 g, 140 kcal, 12 g protein): Boiled, 0.5 g black pepper, 0.5 g chaat masala (0 kcal).
  • Total: 490 kcal, 32 g protein, 70 g carbs, 10 g fat.

Lunch (1:30 PM, ~510 kcal, ~40 g protein)

  • 30 g whey protein (1 scoop, 120 kcal, 24 g protein): 200 g water (0 kcal).
  • 50 g whole wheat flour (1 roti, 80 kcal, 3 g protein): No oil/ghee.
  • 100 g paneer bhurji (200 kcal, 12 g protein): 5 g oil (45 kcal), 50 g onions (20 kcal), 50 g tomatoes (10 kcal), 1 g spices (0 kcal).
  • 150 g mixed vegetables (steamed, 35 kcal, 1 g protein): 50 g carrots, 50 g green beans, 50 g broccoli.
  • Total: 510 kcal, 40 g protein, 50 g carbs, 20 g fat.

Snack (4:30 PM, ~260 kcal, ~25 g protein)

  • 3 large eggs (150 g, 210 kcal, 18 g protein): Boiled, 0.5 g salt, 0.5 g red chili powder (0 kcal).
  • 100 g apple (50 kcal, 0 g protein).
  • Total: 260 kcal, 25 g protein, 15 g carbs, 15 g fat.

Dinner (7:30 PM, ~540 kcal, ~43 g protein)

  • 30 g whey protein (1 scoop, 120 kcal, 24 g protein): 200 g water (0 kcal).
  • 75 g dry rice (cooked ~150 g, 150 kcal, 3 g protein): White/brown, steamed.
  • 100 g dry moong dal (cooked ~200 g, 150 kcal, 14 g protein): 5 g oil (45 kcal), 1 g spices (0 kcal).
  • 100 g cucumber (15 kcal, 1 g protein): 1 g lemon juice, 0.5 g black salt (0 kcal).
  • 5 g ghee (45 kcal, 0 g protein).
  • Total: 540 kcal, 43 g protein, 65 g carbs, 10 g fat.

Post-Fast

  • First Meal (~200 kcal):
    • 200 g coconut water (40 kcal, 0 g protein).
    • 1 large egg (50 g, 70 kcal, 6 g protein).
    • 100 g banana (90 kcal, 1 g protein).
  • Main Meals: Non-fasting plan, add:
    • 100 g avocado (1/2 medium, 120 kcal, 2 g protein).
    • 10 g pumpkin seeds (50 kcal, 3 g protein).

Monitoring

  • Track: Weekly weight (g), biweekly waist/hip (cm), monthly photos, urine color (pale yellow).
  • Adjust: Reduce 100–200 kcal (e.g., 50 g rice, 3 g ghee) if no loss after 2–3 weeks; add reps/weight every 2–3 weeks.