GYM DIET PLAN

Ingredients for salads: Corn, quinoa

Imp Points
• Always have a protein in your breakfast
• Eat breakfast within hour of waking up.
• Drink lemon water upon waking up.
• Cold olive oil is heathier.
• No only carbs at dinner
• Don’t eat too rich, heavy or spicy close to bedtime
• Eat either steamed, grilled, or baked meat. Avoid eating boiled, fried, and microwaved food
• Use olive oil
Allowed Vegies
• Spinach
• Green beans
• Cucumbers
• Peas
• Sweet potatoes
• Carrots
• Mushrooms
• Corn
Cheat Meals
• Eat homemade meals e.g. pasta, cake etc.
• Eat slowly
• Don’t eat a lot of sugar or chocolate before bedtime.
Smoothies
• Don’t use all fruits.
• Don’t treat it as a drink – it’s either a meal (in breakfast or a snack.)
• It should contain – nuts, a lot of ice, some herbs like mint.
• Vegies: spinach, green beans, peas, beetroots, peppers
• Fruits: apple, blue berries, pomegranates, oranges, plums, kiwis, mangoes, bananas, lemons,
strawberries.
 1st meal 2nd Meal After Dinner Total
8-10 am 1-2pm Workout calories
7-8pm 9-10 pm
Monday 3 eggs omelets Salad ( lamb, Whey protein Malai
(205) + tomatoes, apple, Booti with P:
nuts ) tomatoes, C:
Lemon water and onions F:

coffee(114)
Tuesday 3 Boiled Eggs Whey Protein Grilled P:
whites (51) + 1 Ultimate clean chicken C:
sausage & lean lettuce F:
wrap (lettuce,
Lemon water meat, cucumber,
humus, paprika)
page 73.
coffee(114)
Wednesday Scrambled 3 Salad ( chicken, Whey Protein Lamb P:
eggs (323) tomatoes, Steak with C:
+Lemon water apricot, nuts, tyme F:
+ basil, mint, marination
coffee(114)) guawa)
Thursday Lemon water Lettuce beef Whey Protein Baked fish P:
+oatmeal + burger C:
Whey protein F:
+Coffee (114)

Friday Lemon water Salad ( lamb, Whey Protein Chicken P:

+3 eggs tomatoes, apple, roast with C:
poached with nuts ) brown rice F:
spinach and
mushroom +
Whey protein
+coffee

Saturday Lemon water + Ultimate clean Whey Protein Seekh P:

2 eggs whites 1 & lean lettuce kabab C:
full egg+ 1 wrap (lettuce, F:
sausage+ meat, cucumber,
coffee humus, paprika)
page 73.
Sunday Lemon water+ Green super ---- Whey Protein Beef Steak P:
Smoothie + salad with grilled C:
Coffee (114) chicken F: