Rashid Abbasi's Dashboard

Day	☀️ Breakfast	🥗 Lunch	🌙 Dinner	🍪 Snack	🏋️ Exercise	Goal
1SatAug	• Keema Naan• Boiled Egg• Chai Desi~450 kcal P 22gS 8g	• Chicken Tikka• Roti• Kachumber Salad Desi~425 kcal P 35gS 5g	• Grilled Fish• Vegetable Pulao• Mint Raita Fusion~400 kcal P 30gS 6g	—	• Light Full-Body Strength 💪 Strength~-150 kcal	Calories1425 / 1275 Macros Protein87/160g Sugar19/10g
2SunAug	• Chicken Burger Western~500 kcal P 35gS 5g	• Chicken Biryani• Raita Desi~450 kcal P 28gS 6g	• Beef Stir-Fry• Steamed Rice• Side Salad Fusion~405 kcal P 32gS 4g	• Protein Smoothie• Bun Kabab Desi~620 kcal P 61gS 15g	• Upper Body Light Strength• Yoga & Push-Up Routine 🧘 Flexibility~-310 kcal	Calories2285 / 1275 Macros Protein156/160g Sugar30/10g
3MonAug	• Anday• Paratha Desi~450 kcal P 18gS 2g	—	• Turkey and Avocado Wrap• Carrot Sticks Western~500 kcal P 35gS 8g	• Roasted Chickpeas• Aloo Palak• Roti• Chai Desi~850 kcal P 24gS 19g	• Lower Body Light Strength• Quick Core & Cardio Burn 💪 Strength~-180 kcal	Calories1980 / 1275 Macros Protein77/160g Sugar29/10g
4TueAug	• Quinoa Breakfast Bowl• Green Tea Western~350 kcal P 12gS 15g	• Grilled Chicken Caesar Salad• Whole Wheat Bread Western~550 kcal P 50gS 5g	• Chicken Tikka with Rice• Cucumber Raita Desi~700 kcal P 55gS 6g	• Cottage Cheese with Pineapple Western~180 kcal P 15gS 12g	• Core Light Strength 💪 Strength~-120 kcal	Calories1900 / 1275 Macros Protein132/160g Sugar38/10g
5WedAug	• Omelette-style Tofu Scramble• Herbal Tea Western~350 kcal P 20gS 4g	• Beef Burrito Bowl• Salsa Fusion~700 kcal P 50gS 10g	• Grilled Salmon with Asparagus• Mashed Potato Western~650 kcal P 50gS 8g	• Hummus with Veggie Sticks Fusion~200 kcal P 8gS 6g	• Full-Body Light Circuit 💪 Strength~-160 kcal	Calories2060 / 1275 Macros Protein128/160g Sugar28/10g
6ThuAug	• Oatmeal with Banana and Peanut Butter• Green Tea Western~350 kcal P 10gS 15g	• Chicken Biryani• Cucumber Raita Desi~750 kcal P 40gS 8g	• Grilled Chicken Steak• Mashed Potatoes• Steamed Broccoli Western~700 kcal P 45gS 5g	• Protein Smoothie Western~250 kcal P 25gS 10g	• Cardio and Strength Combo 💪 Strength~-150 kcal	Calories2200 / 1275 Macros Protein120/160g Sugar38/10g
7FriAug	• Rice Cakes with Peanut Butter• Herbal Tea Western~300 kcal P 8gS 6g	• Chicken Tikka• Roti• Cucumber Salad Desi~700 kcal P 50gS 6g	• Beef Stir-Fry with Rice• Stir-Fried Vegetables Western~700 kcal P 40gS 8g	• Roasted Chickpeas Desi~200 kcal P 10gS 2g	• Full Body Circuit 💪 Strength~-160 kcal	Calories2060 / 1275 Macros Protein108/160g Sugar22/10g
8SatAug	• Aloo Paratha• Yogurt• Chai Desi~450 kcal P 12gS 8g	• Chicken Qorma• Roti• Kachumber Salad Desi~430 kcal P 30gS 5g	• Grilled Chicken Burger• Sweet Potato Fries Western~400 kcal P 28gS 6g	—	—	Calories1280 / 1275 Macros Protein70/160g Sugar19/10g
9SunAug	• Vegetable Omelette• Whole Wheat Toast• Orange Juice Western~380 kcal P 20gS 15g	• Chicken Corn Soup• Chicken Sandwich Fusion~450 kcal P 35gS 5g	• Palak Paneer• Roti Desi~420 kcal P 20gS 6g	—	—	Calories1250 / 1275 Macros Protein75/160g Sugar26/10g
10MonAug	—	—	—	—	—	Calories0 / 1275 Macros Protein0/160g Sugar0/10g
11TueAug	—	—	—	—	—	Calories0 / 1275 Macros Protein0/160g Sugar0/10g
12WedAug	—	—	—	—	—	Calories0 / 1275 Macros Protein0/160g Sugar0/10g
13ThuAug	—	—	—	—	—	Calories0 / 1275 Macros Protein0/160g Sugar0/10g
14FriAug	—	—	—	—	—	Calories0 / 1275 Macros Protein0/160g Sugar0/10g
15SatAug	• Fruit Yogurt Bowl• Granola• Green Tea Western~400 kcal P 15gS 20g	• Beef Kofta Curry• Roti• Salad Desi~450 kcal P 30gS 5g	• Grilled Chicken Caesar Salad Western~350 kcal P 35gS 4g	—	—	Calories1200 / 1275 Macros Protein80/160g Sugar29/10g
16SunAug	• Omelette with Vegetables• Whole Wheat Toast• Green Tea Fusion~350 kcal P 18gS 5g	• Chicken Biryani• Raita• Cucumber Salad Desi~550 kcal P 25gS 6g	• Grilled Fish Fillets• Steamed Vegetables• Brown Rice Fusion~375 kcal P 30gS 4g	—	—	Calories1275 / 1275 Macros Protein73/160g Sugar15/10g
17MonAug	—	—	—	—	—	Calories0 / 1275 Macros Protein0/160g Sugar0/10g
18TueAug	—	—	—	—	—	Calories0 / 1275 Macros Protein0/160g Sugar0/10g
19WedAug	—	—	—	—	—	Calories0 / 1275 Macros Protein0/160g Sugar0/10g
20ThuAug	—	—	—	—	—	Calories0 / 1275 Macros Protein0/160g Sugar0/10g
21FriAug	—	—	—	—	—	Calories0 / 1275 Macros Protein0/160g Sugar0/10g
22SatAug	• Oatmeal with Berries• Almonds• Black Coffee Fusion~320 kcal P 12gS 12g	• Chicken Shashlik• Fried Rice• Sweet and Sour Sauce Fusion~550 kcal P 32gS 8g	• Matar Paneer• Whole Wheat Roti• Salad Desi~400 kcal P 15gS 7g	—	—	Calories1270 / 1275 Macros Protein59/160g Sugar27/10g
23SunAug	• Vegetable Poha• Curd• Masala Chai Fusion~300 kcal P 8gS 8g	• Chicken Quesadilla• Guacamole• Salsa Fusion~550 kcal P 30gS 6g	• Spaghetti Aglio e Olio• Grilled Chicken Breast• Side Salad Fusion~425 kcal P 35gS 4g	—	—	Calories1275 / 1275 Macros Protein73/160g Sugar18/10g
24MonAug	—	—	—	—	—	Calories0 / 1275 Macros Protein0/160g Sugar0/10g
25TueAug	—	—	—	—	—	Calories0 / 1275 Macros Protein0/160g Sugar0/10g
26WedAug	—	—	—	—	—	Calories0 / 1275 Macros Protein0/160g Sugar0/10g
27ThuAug	—	—	—	—	—	Calories0 / 1275 Macros Protein0/160g Sugar0/10g
28FriAug	—	—	—	—	—	Calories0 / 1275 Macros Protein0/160g Sugar0/10g
29SatAug	• Egg Bhurji• Paratha• Lassi Desi~400 kcal P 18gS 10g	• Grilled Chicken Steak• Mashed Potatoes• Grilled Vegetables Fusion~450 kcal P 30gS 5g	• Chicken Chow Mein• Spring Rolls Fusion~425 kcal P 25gS 6g	—	—	Calories1275 / 1275 Macros Protein73/160g Sugar21/10g
30SunAug	• Pancakes• Maple Syrup• Fresh Orange Juice Fusion~350 kcal P 10gS 18g	• Chicken Tikka• Naan• Green Chutney Desi~500 kcal P 35gS 5g	• Vegetable Stir-Fry• Tofu• Quinoa Fusion~375 kcal P 20gS 6g	—	—	Calories1225 / 1275 Macros Protein65/160g Sugar29/10g
31MonAug	—	—	—	—	—	Calories0 / 1275 Macros Protein0/160g Sugar0/10g

Rashid Abbasi

Macro Breakdown

Summary