MEAL PLAN

MEAL 1(BREAKFAST)
1)80gm oats in 300ml milk+ a handful of nuts
OR
2) 2 Whole egg and 3 egg whites omelette with
4 brown bread
OR
3) A scoop of whey protein with 1 tbs peanut
butter and 3 banana

MEAL 2(LUNCH)
1)4 chapati +a bowl of curd + a bowl of dal and
150gm of chicken with salad
OR
2)300gm of cooked rice with a bowl of curd + a
bowl of dal and 150gm of chicken with salad
MEAL 3(EVENING SNACK)
1) 2 serving of any fruit (pomegranate, papaya,
orange, apple, banana)
OR
2) Sprout salad
OR
3) 2 brown bread peanut butter sandwich

MEAL 4 (DINNER)
1)4 chapati with a bowl of dal and 70gm soya
chunks/70gm paneer/150gm chicken and salad
OR
2) 300gm of cooked rice with veggies and 70gm
soya chunks/150gm chicken /70gm paneer
OR
3) 120gm of wheat pasta(cooked) with 70gm of
chicken
Pre Workout Drink
1 cup of black coffee (if working out
before 6pm

Post Workout
1 scoop of whey protein and 5g creatine in
250ml water

The above diet plan is provided so that you get

an idea of what should your daily diet look like.
The time of meals can vary but the macro
nutrient intake is provided as per the goal of
the individual. It should be followed strictly.

Total Calories (in a day)

2600-2800
Macro – nutrient
Protein – 145-160gm
Fats – 65-70gm
Carbohydrates – 360-380gm

INSTRUCTIONS
●Drink 3-4l of water per day
●Keep a time gap of atleast 2 hours b/w each
meal
●Minimise the use of refined oils
• Chicken can be grilled or boiled and paneer
can be eaten raw or grilled
●Every meal should be balanced with
adequate amount of protein, fats,
carbohydrates, vitamins and minerals