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Chart B — Ages 50 & 56

Bone health, heart health & diabetes management

M3
Member 3 · Age 50
Female · 56 kg

Maintain weight, bone health, hormonal balance

Protein target~78–85g protein/day
Calories~1700 kcal
View personal plan →
M4
Member 4 · Age 56
Male · 74 kg

Maintain lean mass, heart health, joint care

Protein target~85–95g protein/day
Calories~2000 kcal
View personal plan →

Shared philosophy: The base meal is eaten by both members. Coloured pills show individual portion adjustments.

M3 — Member 3, Age 50M4 — Member 4, Age 56
Early Morning

Soaked methi seeds + warm water

1 tsp soaked methi, lemon — helps regulate fasting blood sugar

blood sugar
M3:+ 1 tsp soaked flaxseeds (hormone support)
M4:regular methi water
Breakfast~20g

Moong dal chilla + mint chutney

2–3 chillas, fresh mint-coriander chutney, onion-tomato filling

proteinfiber
M3:2 chillas + extra chutney
M4:3 chillas + 4 walnuts
Mid-Morning~25g

Whey protein shake

1 scoop whey in water, 1 low-GI fruit (guava, papaya, or apple)

protein
M3:1 scoop whey + fruit; skip fruit if blood sugar is high
M4:1 scoop whey + 1 fruit
Lunch~18g

Rajma + rice + kachumber salad

1 cup rajma, small rice portion, kachumber salad with lemon

proteinfiber
M3:¼ cup rice, extra rajma + bigger salad
M4:½ cup rice, normal rajma
Evening Snack~10g

Roasted chana + apple

½ cup roasted chana, 1 small apple (low-GI, high fiber)

proteinfiber
Dinner~24g

Tofu sabzi + chapati + toor dal

Tofu sabzi, toor dal, sautéed spinach (tofu replaces paneer)

proteinfiber
M3:1 chapati, 75g tofu, bigger spinach portion
M4:2 chapatis, 100g tofu

Group Notes

  • •Both M3 (50F) and M4 (56M) are managing diabetes — all milk products (curd, paneer, milk, chaas, lassi, raita), honey, and high-GI sugary fruits are fully excluded.
  • •Whey protein (1 scoop in water, ~25g) is taken mid-morning every day to support protein targets without added sugar or lactose.
  • •Paneer replaced with tofu throughout — comparable protein, no milk/lactose, lower saturated fat, and beneficial for blood sugar management.
  • •Calcium needs are met via ragi, sesame seeds, soaked almonds, flaxseeds, and dark leafy greens — no dairy required.
  • •Only low-GI fruits permitted: guava, papaya, amla, apple, pomegranate. Banana, watermelon, grapes, and mango are excluded.
  • •Rice kept at ¼–½ cup (M3) and ½ cup (M4) per meal; whole grains (ragi, oats, whole wheat chapati) preferred to manage glycaemic load.
  • •Ashwagandha, turmeric, methi, and fenugreek appear regularly — strong anti-inflammatory and blood sugar regulating benefits.