Nutrition Plan 
15.07.2018 
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By Swayam Uniyal 
ISSA, ACE 
Multifit Bangalore 

Client Name : Mr. Ananth 

Age: 26 yrs 
Weight as of July 9, 2018: 74.8kg 
Body Fat Percentage as of July 9, 2018: 27.8 

Goal 
Fat loss + Lean muscle gain 
Target Calories consumption per day: 1900kcal 

 
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Meal Plan 
 
 
Timing Meal Comments
Early 400ml warm water with lime
Morning 500mg green tea extract - 1 tablet

Option A
50gm no sugar muesli with 120ml
skimmed milk
1 egg
1 Small salad
Option B
1 whole wheat bread
2 egg omelette with veggies
1 orange
1 cup green tea Try Adding 2gm Cinnamon
in all options
Meal 1 9.00 AM Option C
1 Upma / ragi Dosa - without oil Have 1 gm CLA with meal
1 small salad bowl
1 cup green tea
Option D : oats super bowl
60 gm oats
20gm raisins
5 almonds
1 apple / orange / 1 cup strawberry
2 gm cinnamon
1 cup green tea

Option A
Green Tea with 30 gm of peanuts
Option B
protein drink
Meal 2 12.00 PM 1 cup watermelon
Option C
1 apple / pear
Option D
Buttermilk with 2 digestive cookies
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Option A
1 chapati
mix veg 1 portion
small bowl dal
large size salad
Option B
2 idli
sambhar
2 spoon coconut chutney
1 medium salad
Option C
50g Paneer or Soy Chunk
Meal 3 2.00 PM 1/3 cup Black Kidney Beans 1 gm of CLA with meal
1/2 cup Lettuce
1/2 cup Broccoli (or Cauliflower)
2sp Onion
2sp Tomato
2/3sp Olive Oil
1/2 Lemon
Option D: Home-made sandwich
two slices of whole wheat bread
1 cheese
1 eggs omelette
lettuce
tomato
mustard sauce and schezwan chutney

Option A
4 egg whites
big salad bowl
Option B
1 chapati
1 bowl dal No sweet, no cookie, no
1 small portion curd ice-cream
Meal 4 5.00 PM
1 small salad - strictly recommended
Option C: Bean Salad
60 gm cooked kidney bean/
chickpeas/chana
big salad bowl
1 lime + Chat masala
2 egg whites

Post
work-out Protein Drink - 1 scoop in 300ml water
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Target Water Intake :

3-4 litres per day
300ml 30min before every meal and 1hr after

 
Supplements Recommended  
- Whey Protein 
- Green tree extract 500mg tablet 
- CLA tablets