Startup Risers

Fuel · Coach Revanth's plan

Eat like a Riser

Four basic Indian meals that add up to 70 to 90 g of protein a day. Nothing fancy, nothing you can't find in your kitchen already.

The day at a glance

The base plan lands around 70 g of protein. Scale the portions up and it stretches towards 90 g.

Calories

≈1610

Protein

74 g

Carbs

241 g

Fiber

36 g

Fat

39 g

The four meals

  • Breakfast

    12 g protein

    • Milk · 200 ml6.5 g
    • Almonds · 51.5 g
    • Oats · 30 g4 g
      Swap withUpma · 60 gIdli · 4

    ≈270 kcal · 30.5 g carbs · 3.7 g fiber · 12 g fat

  • Lunch

    22.5 g protein

    • Dal · 60 g, cooked13 g
    • Rice · 150 g, cooked4 g
    • Curd · 100 g3.5 g
    • Veggies · 100 g, any sabzi or salad2 g

    ≈500 kcal · 87.5 g carbs · 13.1 g fiber · 5.5 g fat

  • Snack

    2 g protein

    • Walnuts · 21 g
    • Any fruit · 200 g1 g

    ≈160 kcal · 28 g carbs · 4.5 g fiber · 5.5 g fat

  • Dinner

    37 g protein

    • Whole eggs · 212.5 g
    • Curd · 100 g3.5 g
    • Rice · 150 g, cooked4 g
    • Dal · 70 g, cooked15 g
    • Veggies · 100 g, any sabzi or salad2 g

    ≈680 kcal · 94.5 g carbs · 14.6 g fiber · 15.5 g fat

Certified fitness expert · The man behind the camera

Coach Revanth

This plan comes from Revanth, a certified fitness expert who coaches the squad. He helps people lose fat, get fitter and understand their nutrition properly, and builds meal plans and training custom for each person, not off a template. Reach out to him on Instagram for a plan tuned to you.

  • Fat loss
  • Fitness coaching
  • Nutrition guidance
  • Custom 1-on-1 training
@revanth_easy_fitness

Macros are close estimates, not lab values. Brands and cooking change the numbers a little. Dal and oats are measured dry (before cooking); rice and curd are as served. This is a general guide, not medical advice. Anyone managing a condition should check with a professional first.