Protein intake for your body

For maintaining an ideal body weight, one should avoid excessive fat intake as well as simple sugar intake.

I’m 19-years-old guy with 5'8" height. I weigh 68 kgs. I am pursuing engineering, so I can’t adopt a daily exercise routine. I have excess fat around my waistline and so I am planning to join a gym for weight training and cardio exercises. Please guide me on what diet plan I can adopt.
- Chetan Tiwari

Hi Chetan, according to your height, you are maintaining an ideal body weight. But since you have fat around your waistline, avoid excessive fat intake as well as simple sugar intake. We need approx 1 gm of protein per kg of body weight, so have approx 70 gm of proteins in your diet.

You can follow this diet:
Early morning: Green tea
Breakfast: Two egg whites with 2-3 slices of whole wheat bread and one fruit.
Mid morning: Coconut water or buttermilk
Lunch: Two chapatis with one small cup of rice and a cup of sprouts. Add a cup of vegetables, a bowl of curd and salad.
Snack (4 pm): Watermelon or muskmelon slices
Evening snack: Skimmed milk with oats or crackers.
Dinner: Two chapatis with grilled chicken or fish or a one bowl of dal, a cup of vegetables and salad.