DIET CHART FOR

2150 KCALS

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HOW TO USE
THIS CHART
All the values are of approximate
measure.

The chart gives directions for 4 meals in

a day that you can tailor as per your
needs.

This diet should not be considered as a

rigid regime. Please take into
consideration your daily calorie intake
requirements.

Calories are equated. Macros will

change depending on which food
options you choose.

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Calories: 2150 Kcals
Food Preference: Vegetarian

Protein Fats Carbs Calories

Time Food Item
(g) (g) (g) (Kcals)
Pre- 20g scoop of whey in water OR
Workout/ 200mL Cow's milk OR 100 mL of 14 2 2 77
Snack milk for tea/coffee with 5g sugar
140g Banana/260g Papaya/ 200g
2 0 32 116
Apple/200g Orange
2 cheese cubes OR 200g plain
Mid-Meal
yogurt OR 24g of any nuts 13 7 4 160
Snack
(Cashews/Almonds/Walnuts)
2 slices of Bread and 10g of Peanut
4 6 20 200
Butter/ Almond Butter
60g Banana/110g of Papaya/120g
of fresh berries/80g Apple/80g 0 0 13 50
Orange
50g of Poha/ Sabudana/Sooji OR
Breakfast 3 0 38 179
45g Oats
One scoop of whey OR 35g of
25 2 1 120
Soya chunks
10ml Butter/ Oil/ Ghee 0 10 0 90
65g White Rice/ Wheat flour roti
Lunch OR 75g of Pasta OR 4 slices of 5 0 50 216
bread
65g Soyabean chunk OR 100g
33 3 7 273
Lentils (dal)
10mL Butter/Ghee/Oil 0 10 0 90
Add Veggies of your choice

65g White rice/Wheat roti OR 75g

Dinner 5 0 50 216
of Pasta
65g Soya chunks OR 100g Lentils 33 3 7 273
10 ml Butter/ Oil/ Ghee 0 10 0 90
Add Veggies of your choice

Total 137 53 224 2150

Calories: 2150 Kcals
Food Preference: Non-Vegetarian

Protein Fats Carbs Calories

Time Food Item
(g) (g) (g) (Kcals)
Pre- 20g scoop of whey in water OR
Workout/ 200mL Cow's milk OR 100 mL of 14 2 2 77
Snack milk for tea/coffee with 5g sugar

140g Banana/ 260g Papaya/ 200g

2 0 32 116
Apple/ 200g Orange
Mid Meal 2 whole eggs OR 200g plain yogurt
13 7 4 160
Snack OR 2 cheese cubes
2 slice of bread and 10g Peanut
4 6 20 200
butter/ Almond Butter
60g Banana/110g of Papaya/120g
of fresh berries/80g Apple/80g 0 0 13 50
Orange
Breakfast 7 egg whites OR a scoop of whey 25 0 1 120
50g Poha/ Sooji/Sabudana/45g
2 0 27 179
Oats
10 ml Butter/ Oil/ Ghee 0 10 0 90
65g of White Rice/Wheat Flour Roti
Lunch 5 0 50 216
OR 75g Pasta OR 4 Slices of Bread
Chicken Breast 165g OR Pomfret
33 7 0 273
190g OR 11 Egg whites
10mL Butter/Ghee/Oil 0 10 0 90
Add Veggies of your choice

65g White rice/ wheat rotis OR 75g

Dinner 5 0 50 216
of Pasta OR 4 slices of bread
Chicken Breast 165g OR 11 Egg
33 7 0 273
Whites OR Rohu 190g
10 ml Butter/ Oil/ Ghee 0 10 0 90
Add Veggies of your choice

Total 137 61 179 2150

 Substitution List

Colour Code Non-Dairy Non-Vegetarian Vegetarian Sea Food Eggs

Carbohydrate Sources Sugar Substitutes Protein + Fats Sources

35g Jowar Sugar Free Gold 1 Cube Cheese

35g Makkai Erythritol Powder 1 Slice of Vegan Cheese

400g of any Potato Stevia Powder 100g Curd

- - Yogurt 95g Pack

Fat + Protein Sources Protein Sources

12g Peanut butter Tofu 145g
10g Almond Butter Basa 220g
2 Whole Eggs Prawns 135g
100 Ml Almond Milk Salmon 75g
120ml Soy Milk Rohu 145g
Dry-fruit mix 10g almonds +10g
Seer Fish 120g
walnuts+ 10g cashews
120g Mutton Tilapia 140g
50g Lamb -
 NOTES
Please add veggies to your meals
wherever mentioned without fail. You
can toss them in the pan in which you
prepare other portions.
Don't add any extra dressings or oil to
your veggies.
Prepare your meals in allotted oil only.
Consume allotted oil daily without fail.
Refer to substitution list if diet gets
monotonous for you.
Complete every given meal everyday.
If you are unable to complete your soya
or paneer consume it late in the day.
Consume 3 Litres of water everyday.

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 NOTES
(CONTINUATION)

You may use 2 onions, 2 tomatoes,

spice powders to cook.
You can consume black tea or coffee
without sugar or 0 calorie drinks (Coke
Zero).
Keep a 30 mins gap before workout
and meals.
Don't use extra sooji or cornflour for
marination or any purposes.
Complete 10,000 steps everyday.
You can break your meals into smaller
portions if you are unable to complete
them at a time.
All ingredients have to be measured
raw (Uncooked)

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WORKOUT CHART
(INSTRUCTIONS)

1. Make sure you watch the exercise tutorial

video before performing the workouts in
case you are unsure about the exercise
posture and form(link attached)
2. If you still need clarification about the form
or the exercise you are performing, kindly
record a video of yourself performing the
exercise that covers your side and front
angle and get it reviewed by a professional.
3. In case of any injury, stop the workout and
seek medical attention based on the
degree of the damage.
4. Your Exercise Form may differ slightly from
the exercise form displayed in the video.
5. Good sleep on a regular, consistent basis
will ensure good performance during the
workouts. Make sure that you are sleeping
at least 7-9 hours daily.

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 WORKOUT CHART
(INSTRUCTIONS)

1. Some soreness is expected when you are a

beginner and just starting your workout for the
first time. The soreness will gradually decrease,
given that you are eating sufficient protein and
sleeping well.
2. In case of sharp pain while performing any
exercise, stop the workout. Re-assess your
current stance and note what went wrong so
that it doesn't occur again.
3. This is a generic layout and sequence of
exercises you can perform. In case of pre-
existing injuries, or joint/ muscle issues, consult a
physiotherapist or an exercise professional
before you follow any program.
4. PFC won't be liable in any way if you injure
yourself during any of the movements
recommended in the chart.

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Day 1 (Beginner)
Exercise Sets Reps

Machine Chest Press 3 12 to 15

Machine Shoulder Press 3 12 to 15

Machine Fly/Pec Deck 3 12 to 15

Seated Lateral Raises 3 12 to 15

Cable Tricep Pushdowns 3 12 to 15

Plank Hold 3 15 to 30 Seconds

Superman 3 10 to 12

Day 2 (Beginner)
Exercise Sets Reps

Smith Machine Squats 3 12 to 15

Leg Extensions 3 12 to 15

Leg Curls 3 12 to 15

Walking Lunges 3 12 to 15

Glute Bridge 3 12 to 15

Standing Calf Raises 3 12 to 15

Day 3 (Beginner)
Exercise Sets Reps

Lat Pull Down (Normal Grip) 3 12 to 15

Seated Machine/ Cable Rows 3 12 to 15

Dumbbell Shrugs 3 12 to 15

Cable Bicep Curls 3 12 to 15

Hammer Curls (With Dumbbells) 3 12 to 15

Sit-ups 3 12 to 15
Day 1 & 4 (Intermediate)
Exercise Sets Reps

Conventional Deadlifts 5 8 to 10

Lat Pull Downs (Underhand Grip) 3 8 to 10

Seated Cable Rows 3 8 to 10

Rope Facepull 3 12 to 15

Dumbbell Shrugs 3 12 to 15

Bicep Curls (With Dumbbell) 3 8 to 10

Hammer Curls (With Dumbbells) 3 8 to 10

Reverse Barbell Curls 3 8 to 10

Day 2 & 5 (Intermediate)

Exercise Sets Reps

Flat Bench Press (Dumbbell) 4 8 to 10

Incline Bench Press (Dumbbell) 4 8 to 10

Cable Crossover 4 8 to 10

Lateral Raises 3 8 to 10

Overhead Tricep Extension (Rope) 3 8 to 10

Tricep Pushdown (Rope) 3 8 to 10

Crunches 3 25

Hanging Knee Raises 3 20

Plank Hold 3 30 to 60 Seconds

Day 3 & 6 (Intermediate)

Exercise Sets Reps

Barbell Squats 4 8 to 10

Leg Press 4 8 to 10

Leg Extensions 3 8 to 10

Barbell Lunges 3 8 to 10

Leg Curls 3 8 to 10

Hip Thrust 4 8 to 10

Standing Calf Raises 3 20

Seated Calf Raises 3 20