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SHRED +non Vegetarian+Weekly+Diet+Plan+Without+Protein+Supplements+
SHRED +non Vegetarian+Weekly+Diet+Plan+Without+Protein+Supplements+
This e-book or any portion thereof may not be reproduced or used in any manner
whatsoever—electronic or mechanical, including photocopying, on the internet, recording or
by any system of storing and retrieving information— without the express written
permission of the publisher.
This e-book is not meant to be used, nor should it be used, to diagnose or treat any
medical condition. For diagnosis or treatment of any medical problem, consult your own
physician.The information in this e-book has been carefully researched, and all efforts have
been made to ensure accuracy. The publisher and author assume no responsibility for any
injuries suffered or damages or losses incurred during or as a result of following the
exercise program in this e-book.
TABLE OF CONTENTS
_________________________________________________________________________
- Look Closely— The main ingredients that are given in the meal combo’s are no more than
20! Eating almost the same type of food everyday will almost guarantee good
results as planning and preparing your meals becomes very easy this way.
- Timings and Frequency of the meals don't matter! You eat to suit your lifestyle and
you eat the number of meals you are comfortable with starting from 2 meals a day to 3, 4,
or even 5!!
- What really matters is the number of calories (based on your TDEE) and of course where
those calories come from! Remember this phrase. Read it loud few times.
- Do yourself a favour. Buy a food weigher. Amazon has many cheap options available. No
they are not just for drug dealers or bodybuilders!! ..Haha…Then take a printout of this
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document and paste the caloric chart of the main food items (page ) you will be
consuming everyday. This will ensure that you STAY within your macros.
NUTRITIONAL CHART
FOR ALL FOODS
______________________________________________________________________________
APPLE 1 MEDIUM 80 20 0 0
BANANA 1 MEDIUM 80 20 0 0
HONEY 1 TABLESPOON* 40 10 0 0
RAISINS 1oz 88 22 0 0
MONDAY
NON-VEG MEAL COMBO-1 CALORIE DISTRIBUTION PREPARATION/NOTES
Breakfast: Banana Smoothie P: 25 Mix all the ingredients in a blender with lots of
Milk [750ml] C: 77.5 ice for best results.
Banana [2 Medium] F: 12
Chocolate Syrup [1 Teaspoon] Calories: 518
Lunch: Indian P: 52.5
Red Beans-Rajma [500 gms] C: 140
Brown Rice [250gms] F: 23
Plain Yogurt [250ml] Calories: 997
Big Bowl of Green Salad
Dinner: Thai Chicken Wrap P: 62 See the Nutrition Guide for recipe
Chicken Tikka [200gms] C: 42
2 Whole Wheat Tortillas F: 10
Big Bowl of Salad Calories: 506
SUBTRACT: P: 119.5 ADD:
A portion of Cows Milk [250ml] & C: 230.5 A portion of Cows Milk [250ml] &
100 gm Rice to make this Menu F: 42 100 gms Rice to make this Menu
GRAND TOTAL: 1778
1500 calories. 2000 calories.
Dinner: Mango Smoothie P: 54 Mix all the ingredients in a blender with lots of
Milk [750ml] C: 52.5 ice for best results.
Mango [Medium] F: 17 Instead of mango you can pick any seasonal
Chocolate Syrup [1 Teaspoon] Calories: 577 fruit. Banana is obviously a great choice too.
SUBTRACT: P: 135.5 ADD:
100gms Chicken Breast and some nuts. C: 130.5 Two slices of garlic breads with your chicken
F: 63 salad
1500 calories. GRAND TOTAL: 1631
2000 calories.
WEDNESDAY
NON-VEG MEAL COMBO-3 CALORIE DISTRIBUTION PREPARATION/NOTES
Breakfast: Banana Cinnamon Oatmeal P: 21.5 Oats can be made with milk, or with water. In
Oatmeal [50gms] C: 68 the latter, drink milk separately.
Apple [1 Medium] F: 25
Cows Milk [250ml] Calories: 585
Walnuts+Almonds [1oz]
Cinnamon Powder [1 Teaspoon]
Lunch: Indian P: 23
Lentils-Dal [250gms] C: 77
2 Medium Chapati’s F: 17
Desi Ghee/Extra Virgin Olive Oil [1 Tablespoon] Calories: 553
Big Bowl of Green Salad
Dinner: Indian P: 62
Kadhai Chicken [200gms] C: 50
2 Pitta Bread/Romali Roti F: 25
Big Bowl of Salad Calories: 665
SUBTRACT: P: 106.5 ADD:
A portion of Cows Milk [250ml] & C: 195 A portion of Cows Milk [250ml] &
1 Chappati to make this Menu F: 67 1 Chappati to make this Menu
GRAND TOTAL: 1803
1500 calories. 2000 calories.
THURSDAY
NON-VEG MEAL COMBO-4 CALORIE DISTRIBUTION PREPARATION/NOTES
Breakfast: Asian Mushroom Omelette P: 30 See the Nutrition Guide for recipe
Whole Eggs [4] C: 25
Whole Wheat Bread [2 Medium Slices] F: 34
Desi Ghee/Extra Virgin Olive Oil [10gms] Calories: 526
Lunch: Chicken Avocado Tosada Salad P: 60 See the Nutrition Guide for recipe
Marinated Chicken Breast [200 gms] C: 10
Avocado [50 GMS] F: 21
Desi Ghee/Extra Virgin Olive Oil [10 GMS] Calories: 469
Sour Cream and Salsa
Lunch: Quick Chicken Parmesan P: 49 See the Nutrition Guide for recipe
Chicken Breast [200 gms] C: 48
1/4 Cup Dry Breadcrumbs F: 28
Parmesan Cheese [1oz] Calories: 640
Whole Egg [1]
Desi Ghee/Extra Virgin Olive Oil [10 gms]
Mashed Potatoes [150 gms]
Big Bowl of Green Salad
SUBTRACT: P: 125.5 ADD:
Two Whole Eggs and one serving of Mashed C: 123 100 gms of Mashed Potatoes and 100gms Chicken
Potatoes F: 72 Breast
GRAND TOTAL: 1650
1500 calories. 2000 calories.
FRIDAY
NON-VEG MEAL COMBO-5 CALORIE DISTRIBUTION PREPARATION/NOTES
Breakfast: Banana Cinnamon Oatmeal P: 21.5 Oats can be made with milk, or with water. In
Oatmeal [50gms] C: 68 the latter, drink milk separately.
Apple [1 Medium] F: 25
Cows Milk [250ml] Calories: 585
Walnuts+Almonds [1oz]
Cinnamon Powder [1 Teaspoon]
Lunch: Quick Chicken Parmesan P: 49 See the Nutrition Guide for recipe
Chicken Breast [200 gms] C: 48
1/4 Cup Dry Breadcrumbs F: 28
Parmesan Cheese [1oz] Calories: 640
Whole Egg [1]
Desi Ghee/Extra Virgin Olive Oil [10 gms]
Mashed Potatoes [150 gms]
Big Bowl of Green Salad
SATURDAY/SUNDAY
NON-VEG MEAL COMBO-6 CALORIE DISTRIBUTION PREPARATION/NOTES
Breakfast: Apple Cinnamon Oatmeal P: 21.5 Oats can be made with milk, or with water. In
Oatmeal [50gms] C: 68 the latter, drink milk separately.
Apple [1 Medium] F: 25
Cows Milk [250ml] Calories: 585
Walnuts+Almonds [1oz]
Cinnamon Powder [1 Teaspoon]
Lunch: Paneer Panini P: 44 See the Nutrition Guide for recipe
Cottage Cheese-Paneer [250gms] C: 56
Whole Wheat Bread [4 Medium Slices] F: 24
Cheddar Cheese [1oz] Calories: 616
Dinner: Fettuccine Tuna Salad P: 56 See the Nutrition Guide for recipe
Fettuccine Pasta [50 gms] C: 37
1 Can Tuna [6.5oz] F: 20
Cheese [1 oz] Calories: 552
Vegetables
Extra Virgin Olive Oil [10 gms]