FREE 3 Days High Protein Diet Plan | Tamil 9 Weight Loss Recipes 🔥1500 Calories Diet Plan Tamil

DAY 1

BREAKFAST

1.Protein Dosa
Ingredients 🥕🫑

* 1 carrot
* ½ capsicum
* 6 garlic cloves
* Oil spray (3 sprays)
*
*Mushroom Masala Ingredients 🍄

* Mushroom – 100 g
* Oil spray – 2 sprays
* Kebab masala – 1 spoon
* Salt – as needed
* Turmeric powder – a pinch
* Soy sauce – ¼ spoon
* Pepper – as needed

*Creamy Paneer Sauce

Ingredients 🥣
* Paneer – 50 g
* Curd – ¾ cup
* Cashews – 10 pieces
* Chaat masala – as needed
* Chilli flakes – as needed
* Water – as required
Mushroom Paneer Dosa Ingredients 🌯

* 1 medium-sized dosa

* Oil spray – as needed
* Paneer spread – as prepared
* Mushroom masala – as prepared
* ¼ slice cheese

DAY 1- LUNCH

High-Protein Veg Fried Rice 🍚 — Ingredients
Oil spray – 3 sprays
Garlic – 5 cloves
Onion – ½
Carrot – 1
Beans – as needed
Cabbage – as needed
Capsicum – as needed
Salt – as needed

Paneer Fry Ingredients 🧀🌶️

* Paneer – 100 g
* MUSHROOM 60G
* Chilli powder – 1 tablespoon
* Pepper – ½ spoon
* Garlic powder – as needed
* Chaat masala – as needed
* Salt – as needed
* Soy sauce – as needed
* Water – as required

Paneer Fried Rice Ingredients 🍚

* Cooked rice – ¾ katori
* Fried paneer – prepared using 100 g paneer
* Salt – as needed
* Pepper – as needed

DAY 1-DINNER

Soya Kebab Salad Ingredients 🥗

* Boiled soya chunks – 80 g
* Oil spray – as needed
* Kebab masala – 1½ spoons
* Coriander powder – 1½ tablespoons
* Ginger-garlic paste – ½ spoon
* Turmeric powder – as needed
* Salt – as needed
* Water – as required
Creamy Soya Salad Ingredients 🥗

* Curd – 5 tbsp
* Onion – ½
* Carrot – 1
* Capsicum – ¼
* Cucumber – ½
* Tomato – ½ medium-sized
* Chilli garlic sauce – ½ spn
* Sesame seeds – ½ spn
* Chaat masala – ½ spn
* Salt – as needed
* Pepper – as needed
* Chilli flakes – as needed
* Coriander leaves – as needed

DAY 2

BREAKFAST – CREAMY EGG
2 whole eggs
1 boiled egg white
Garlic
Salt
½ spoon honey
Water
½ spoon butter
Chilli flakes
Pepper
Cheese (¼ slice)
Coriander

DAY 2 -LUNCH

Stir-Fry Veggies with Paneer –

* Butter – 1 tablespoon
* Garlic – 4–5 cloves
* Carrot – 3
* Mushroom – 120 g
* Paneer – 100 g
* Capsicum – ½
* Salt – as needed
* Pepper – as needed

Ingredients

* Butter – ¼ spoon
* Garlic
* Chilli flakes
* Oregano
* Oats
* Milk
* Water
* Pepper
* Cheese – ¼ slice
* Salt

DAY 2- Broccoli Paneer Adai – Ingredients

* Broccoli – 300 g
* Onion – 1
* Tomato – 1
* Paneer – 100 g
* Pepper
* Turmeric powder
* Kebab masala – 1.5 spn
* Chilli flakes – 0.5 spn
* Yogurt – 3 tbsp
* Oats powder – 1 spn
* Gram flour (besan) – 3 to 8 spn
* Water – 8 spn

DAY 3
LUNCH
Ingredients 🥗🍗

For Orange Honey Chilli Chicken:

– Chicken breast – 380 g
– Salt – as required
– Pepper – as required
– Ginger-garlic paste – 1 spn
– Honey – ½ spn
– Garlic chilli sauce – ½ spn
– Lemon juice – 2–3 spn
– Orange zest – a little
– Soy sauce – ¼ spn
– Turmeric powder – optional
– Oil spray – 5 sprays

For Chicken Rice:

– Cooked rice – ¾ katori
– Butter – ½ spn
– Coriander leaves – a few
– Salt – as required
– Chilli flakes – ¼ spn

For Salad:

– Carrot – as required
– Cucumber – as required
– Tomato – as required
– Lemon juice – as required
– Salt – as required

DAY-3
DINNER
Chicken Chapati Wrap Ingredients 🌯

– Chapati – 1 medium size
– Chicken – 60 g
– Carrot – as required
– Paneer mayo spread – 2 tbsp
– Carrot salad – as required

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