Sample Diet Plan

Status Not started

Tags

Non-Vegetarian Plan
This is a 2000-calorie high-protein diet plan with two carbohydrate-rich meals that you
should take before and after workouts, and two meals with very low carbohydrates.
The carbohydrate-rich meals are strategically placed before and after your workouts to
provide energy and support recovery. The two low-carb meals help manage overall
calorie intake.
Remember to adjust portion sizes and macronutrients to fit your specific calorie and
dietary requirements.
Meal 1: Pre-Workout (Carbohydrate-Rich)

Scrambled Eggs with Spinach and Tomatoes

3 large eggs (21g protein, 18g fat)

1 cup spinach (3g protein, 1g carb)

1/2 cup diced tomatoes (1g protein, 4g carb)

Total: 25g protein, 18g fat, 5g carbs

1 serving of Oatmeal

1/2 cup rolled oats (5g protein, 3g fat, 30g carb)

Total: 5g protein, 3g fat, 30g carbs

Meal 2: Post-Workout (Carbohydrate-Rich)

Grilled Chicken Breast with Quinoa and Vegetables

6 oz (170g) grilled chicken breast (40g protein, 2g fat, 0g carbs)

1/2 cup cooked quinoa (4g protein, 1.5g fat, 20g carb)

Sample Diet Plan 1

 1 cup steamed broccoli (2g protein, 0g fat, 6g carb)

Total: 46g protein, 3.5g fat, 26g carbs

Meal 3: Low-Carb

Cottage Cheese and Avocado Salad

1 cup cottage cheese (28g protein, 10g fat, 8g carb)

1/2 avocado (2g protein, 15g fat, 9g carb)

Mixed greens (2g carb)

Total: 30g protein, 25g fat, 19g carbs

Meal 4: Low-Carb

Paneer (Cottage Cheese) and Vegetable Stir-Fry

200g paneer (40g protein, 20g fat, 8g carb)

Mixed vegetables (broccoli, bell peppers, zucchini) (4g carb)

Total: 40g protein, 20g fat, 12g carbs

Total Daily Macronutrients:

Protein: 141g

Fat: 66.5g

Carbohydrates: 72g

Vegetarian Plan
Meal 1: Pre-Workout (Carbohydrate-Rich)

Chickpea and Vegetable Wrap:

Whole wheat roti (2 medium): 80g carbs, 10g protein, 2g fat

Sample Diet Plan 2

 Chickpeas (150g cooked): 27g carbs, 7g protein, 2g fat

Mixed vegetables (100g): 8g carbs, 2g protein, 0g fat

Greek yogurt (150g): 8g carbs, 10g protein, 3g fat

Total Macronutrients: 123g carbs, 29g protein, 7g fat

Meal 2: Post-Workout (Carbohydrate-Rich)

Lentil and Rice Bowl:

Brown rice (150g cooked): 45g carbs, 5g protein, 2g fat

Red lentils (150g cooked): 28g carbs, 11g protein, 0.5g fat

Spinach (100g cooked): 3g carbs, 3g protein, 0.5g fat

Raita (150g): 6g carbs, 4g protein, 6g fat

Total Macronutrients: 82g carbs, 23g protein, 9g fat

Meal 3: High-Protein (Low Carbohydrate)

Paneer and Broccoli Stir-Fry:

Paneer (150g): 3g carbs, 21g protein, 15g fat

Broccoli (100g): 4g carbs, 3g protein, 0g fat

Olive oil for cooking (1 tbsp): 0g carbs, 0g protein, 14g fat

Total Macronutrients: 7g carbs, 24g protein, 29g fat

Meal 4: High-Protein (Low Carbohydrate)

Tofu and Cucumber Salad:

Tofu (150g): 2g carbs, 12g protein, 9g fat

Cucumber (1/2 medium): 2g carbs, 1g protein, 0g fat

Leafy greens (100g): 2g carbs, 2g protein, 0g fat

Lemon-tahini dressing (1 tbsp): 1g carbs, 1g protein, 3g fat

Sample Diet Plan 3

 Total Macronutrients: 7g carbs, 16g protein, 12g fat

Total Macronutrients for the Day:

Carbohydrates: 219g

Protein: 92g

Fat: 57g

Sample Diet Plan 4