Effectiveness, convenience, flexibility & consistency are four important pillars of a nutrition plan, and any diet plan that lacks any of these ends up being just another diet plan.

And since a nutrition plan is always individual and on youtube, we’re connecting with a large number of people all at once, therefore, it makes sense to give a template along with basics about food & nutrition so that each one of you can make your own meal plans.

This video is an attempt to help you with that.

Macronutrient & calories sheet
https://docs.google.com/spreadsheets/d/1r6UMb4mQjajj6CYjttWzy6N44So_waB-zymbQRFP1uU/edit?usp=sharing

How to Find Maintenance Calories -
https://www.pehlehealth.com/maintenance-calories/
https://www.calculator.net/calorie-calculator.html

High Protein Meal Ideas -
https://www.youtube.com/watch?v=sZBxKq6NZqQ

The content of this video is timestamped as follows -

0:00 - Setting the context | Introduction
0:23 - Step 1 | Decide your goal
1:02 - Step 2 | Find maintenance calories
2:01 - Step 3 | Allocate macronutrients
3:29 - Step 4 | Make diet plan
5:15 - How to make meals from nutrition plan?
5:38 - Instructions to follow while making the plan
6:32 - Summary
6:52 - Conclusion

Our best picks -
Best Ketchup - https://amzn.to/3FVjvmX
Best Protein Bar - https://amzn.to/3BYEIt0
Best Energy Bar - https://amzn.to/3oh9IzY
Best Peanut Butter - https://amzn.to/3hLHutX
Best Chocolate Peanut Butter - https://amzn.to/3Gnq3JH
Best Health Drink - https://amzn.to/3bMF5gb
Best Spread - https://amzn.to/3kj6MBe
Best Noodles - https://amzn.to/3eBPo8n
Best Biscuit - https://amzn.to/3L5ObUT
Best cereal - https://amzn.to/3kkFWJe & https://amzn.to/3okFKLE

Other products we use -
Roasted Chana - https://amzn.to/3L5zzVu
Sattu - https://amzn.to/3jbYnhe
Organic Jaggery Powder - https://amzn.to/32U2Np2
Kabuli Chana - https://amzn.to/3C0Me7x
Ragi Flour - https://amzn.to/3KZsGoy
Millets - https://amzn.to/323jBt0
Pumpkin Seeds - https://amzn.to/3AQN0Ui
Flax Seeds - https://amzn.to/3APfZIm
Chia Seeds - https://amzn.to/3rkjSSo
Sesame seeds - https://amzn.to/3AOV1JH
Rolled Oats - https://amzn.to/3IY0ikM
Dates - https://amzn.to/35y44D2
Anjeer - https://amzn.to/3oijH8g
Peanuts - https://amzn.to/3Gp29xk
Makhana - https://amzn.to/35Iodqe
Mustard Oil - https://amzn.to/3pbcS91
Cold Pressed Coconut Oil - https://amzn.to/3GkH3Aj
Cold Pressed Groundnut Oil - https://amzn.to/3J0OIFN
Poha - https://amzn.to/3igeNWJ

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Music -
Ukulele - Bensound (YouTube Audio Library)
Timeless - Slenderbeats (YouTube Audio Library)
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Credits for footage used -
Munna Bhai MBBS
Loose talk Pakistan

If you have concerns regarding this video, write to us at sawal@pehlehealth.com

Disclaimers
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General Disclaimer
The information provided on this channel and its videos is for general informational purposes only and based largely on our personal experience and research and it is not a substitute for professional medical advice. Accordingly, before taking any actions based upon such information, we encourage you to consult with the appropriate professionals. The use or reliance of any information contained on this channel is solely at your own risk.

All information is provided in good faith, however, we make no representation or warranty of any kind, express or implied, regarding the accuracy, validity, reliability, availability or completeness of any information in this video. Any increase or decrease in sales of certain products we talk about in this video is purely coincidental.

Affiliate Disclaimer
This video contains links to affiliate websites, and we receive an affiliate commission for any purchases made by you on the affiliate website using such links.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn advertising fees by linking to Amazon.com and affiliated websites.
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Useful Hashtags - #dietplan #diet #musclegain #fatloss #mealplan #mealprep #pehlehealth