@naturalfitnesswitheran: * Daily Calories: ~2,700 - 2750 kcal * Daily Protein: ~130g – 140g * Body Weight: 65 kg * Height : 173 Cm 1. Breakfast * Ingredients: * 80g rolled oats ( fresh milk non fat ) * 3 whole boiled eggs * 1 banana * 1 tbsp peanut butter * Nutritional Breakdown: * Calories: ~620 kcal * Protein: ~32g * Carbs: ~75g * Fats: ~22g 2. Mid-Morning Snack: Samaposha Protein Shake * Ingredients: * 80g Samaposha * 200 ml fresh whole milk * 1 tbsp peanut butter * 1 tbsp honey or jaggery * Nutritional Breakdown: * Calories: ~490 kcal * Protein: ~27g * Carbs: ~65g * Fats: ~18g 3. Lunch: Clean Carbs & Lean Protein * Ingredients: * 250g cooked basmathi rice * 150g chicken breast * 1 cup cooked dhal * Fresh green vegetables / Mallum (spinach, gotukola, or mukunuwenna) * 1 tsp olive oil or coconut oil for cooking * Nutritional Breakdown: * Calories: ~680 kcal * Protein: ~48g * Carbs: ~85g * Fats: ~14g 4. Pre-Workout meal * Ingredients: * 2 slices of whole wheat bread * 2 egg whites + 1 whole egg (scrambled or fried in minimal oil) * 1 medium banana * Nutritional Breakdown: * Calories: ~350 kcal * Protein: ~18g * Carbs: ~48g * Fats: ~8g 5. Dinner * Ingredients: * 150g cooked sweet potato or rice * 100g chicken or fish * 3 eggs white * Fresh salad (cucumber, tomato, onion) * Nutritional Breakdown: * Calories: ~600 kcal * Protein: ~40g * Carbs: ~80 g * Fats: ~12g කාලෙන් කාලෙට මම මේ meals මාරු කරනවා හැබැයි Calories ටික හරියටම count කරල ගන්නේ #gymfood #fitnesstips #healthyrecipes #healthyrecipes #fyp

Natural Fitness With Eran

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Region: LK

Sunday 25 October 2026 06:58:32 GMT