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A series of meal plans forms the basis for any calorie-controlled diet. These examples will help you to get a handle on what your daily energy intake will look like. Calculate your daily calories for maintenance or weight loss here.

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OR Big serving of Upma/Oats/Soya chunks (for vegetarians) Meal 4 (7:00 PM) - POST WORKOUT - Protein shake + Water + 2 Bananas.

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