. If you are a non vegetarian, you can have six egg whites. If you are a vegetarian you should buy whey protein isolate. Coming to Dinner. Now all the lunch options that we have already spoken about are very much valid in dinner as well. All you can do is you can further reduce the quantity of complex carbohydrates. So, you should definitely start with salad. Have one roti or a little brown rice alomg with a protein rich source like low fat paneer or soy chunks. Or you can also include grilled chicken and grilled fish that we have already spoken about. Now before bed if you feel like having something, you can have half glass of warm milk half an hour before going to bed. If at all you also feel like munching on something you can have just a few almonds or makhane
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