Welnezia
Nutrition & Diet
Fuel your body right. Here's your daily meal guide organised by time of day.
🌅 Early Morning & Breakfast
- Warm Lemon Water & Almonds
- Oats with Berries & Chia Seeds
- Banana Smoothie with Flaxseeds
- Boiled Eggs & Whole Wheat Toast
- Greek Yogurt with Honey & Granola
🍎 Mid-Morning Snack
- Greek Yogurt or Fresh Fruit
- A Handful of Mixed Nuts
- Apple Slices with Peanut Butter
- Coconut Water & Dates
- Carrot & Cucumber Sticks with Hummus
🍵 Pre-Lunch
- Green Tea & Walnuts
- Sprout Salad with Lemon Dressing
- Buttermilk (Chaas) or Lassi
- A Small Bowl of Fruit Salad
- Roasted Makhana (Fox Nuts)
🍽️ Lunch
- Grilled Chicken / Paneer & Quinoa
- Brown Rice with Dal & Sabzi
- Roti with Mixed Veg Curry & Curd
- Tofu Stir Fry with Brown Rice
- Rajma / Chole with Salad & Roti
🌆 Evening Snack
- Roasted Chana or Sprouts
- Banana or Peanut Butter Toast
- Sweet Potato Chaat
- Makhana & Green Tea
- Protein Bar or Energy Balls
💪 Dinner
- Baked Fish / Dal & Steamed Veggies
- Grilled Chicken Salad with Olive Oil
- Vegetable Soup with Whole Grain Bread
- Paneer Bhurji with 2 Rotis
- Egg White Omelette with Sautéed Veggies
🌙 Bedtime
- Turmeric Milk (Haldi Doodh)
- A Small Handful of Almonds
- Chamomile Tea
- Light Banana & Warm Milk
- Cottage Cheese (Paneer) — slow protein
🧮 Daily Calorie Calculator
Based on the Mifflin-St Jeor formula — the most accurate BMR calculator.
Your Results
Daily Calorie Need:
Protein (g)
Carbs (g)
Fats (g)
* Macros based on 30% protein, 45% carbs, 25% fat split.
Essential Nutrients Reference
| Nutrient | Daily Goal | Best Sources | Primary Benefit |
|---|---|---|---|
| Protein | 0.8–1.6g per kg | Eggs, Fish, Legumes, Paneer | Muscle Repair & Growth |
| Carbohydrates | 45–65% of calories | Rice, Oats, Fruits, Roti | Energy & Brain Function |
| Healthy Fats | 20–35% of calories | Nuts, Avocado, Olive Oil | Hormones & Joint Health |
| Fibre | 25–35g per day | Vegetables, Legumes, Seeds | Digestion & Gut Health |
| Water | 2.5–3 litres/day | Water, Coconut Water, Fruits | Hydration & Detox |
| Consult a certified nutritionist for a personalised dietary plan. | |||