UTKARSH SINGH FITNESS

Sample Diet Plans

All the calories calculated in these meals are
approximate and can have an error of plus or
minus 5% or a bit more, because the calories
in food vary a bit from brand to brand.

That is why it is very important to track your

calories in an app for the highest accuracy.

The most important part is to track your

weight everyday, this will give you a clear
proof if your calorie tracking is going right or
wrong.

If you are eating in a caloric surplus/deficit

and still not gaining/losing weight, then
probably your calorie tracking isn't right.
There can be other reasons but calorie
tracking is the most common one and easiest
to solve. So keep tracking your weight and
adjust you calories accordingly.
UTKARSH SINGH FITNESS
If you find these diet plans simple and boring,
you can easily mix and match things up, but
you need some experience for it. Trust me
these are things that I have eaten for years
now, simple and mostly home made.

Whether you are on a 1500 calorie diet or

2500 calorie diet, the main ingredients
remain same, its just the quantity that
changes and at some places a better
alternative.

For 2500 calorie diet, you might have banana

but for on a 1500 calorie diet you replace it
with 200g of watermelon as it is more filling.

UTKARSH SINGH FITNESS

 Follow carefully

All the cooking has to be done using low

calorie spray oil, which has just 1 calorie per
spray, that is barely 5 calories per meal, so I
have ignored that. You can easily find these
online.
Learning how to make your diet is better than
blindly following anyone's fixed diet, because
you are the best dietitian for yourself,
everybody's taste is unique and shouldn't be
generalized.
So I'll be happier if you use these plan for
learning and inspiration and design your own
diet which you'll love!
My vegetarian readers can drop me an email
at : utkarsh32227@gmail.com

UTKARSH SINGH FITNESS

 Note:
The idea of these diet plans is to just give you
an overview of how to design a diet, to make
it more personalized you can replace few
food item, using some other items with
similar macronutrient and caloric content.
For example you can replace 100g rice with
1.5 or 2 roti. It does not have any 'MAJOR'
impact until the food is clean and
unprocessed.

Replacement Guide:
Rice Roti, Pasta

Oats Museli

Banana Some high cal fruit

Oatmeal Protein Pancakes

UTKARSH SINGH FITNESS

 Meal Plan 1 (1500 cal)
1. Oats - 50grams
2. Skimmed Milk - 1 cup 233cal

1. Rice - 75g
2. Fat Free Curd - 200g
3. Mix Veg - 100g
356cal
4. Watermelon - 200g

1. Eggs - 3
2. Whey Protein - 1 scoop 370cal

1. Chicken - 200g
2. Rice - 100g
445cal
3. Mixed veg/spices/
sauces (max 100cal)

Pre - Workout
Banana - 1
100cal

Total protein - 127g

UTKARSH SINGH FITNESS
 Meal Plan 2 (1800 cal)
1. Oats - 50grams
2. Skimmed Milk - 1 cup
3. Mixed Nuts - 2 tbsp
360cal

1. Rice - 100g
2. Mixed Dal- 150g
3. Fat Free Curd - 200g
435cal
4. Mix Veg - 100g

1. Eggs - 3
2. Bread - 2 400cal

1. Chicken - 200g
2. Rice - 100g
445cal
3. Mixed veg/spices/
sauces (max 100cal)

Pre - Workout
1. Bread - 1 170cal
2. Peanut Butter - 1 tbsc

Total protein - 130g

(without whey)
UTKARSH SINGH FITNESS
 Meal Plan 3 (2000 cal)
1. Oats - 50grams
2. Skimmed Milk - 1 cup
3. Mixed Nuts - 2 tbsp
460cal
4. Banana - 1

1. Rice - 100g
2. Mixed Dal- 150g
3. Fat Free Curd - 200g
435cal
4. Mix Veg - 100g

1. Eggs - 3
2. Bread - 2 500cal
3. Cheese - 25g

1. Chicken - 200g
445cal
2. Rice - 100g
3. Mixed veg/spices/
sauces (max 100cal)

Pre - Workout
1. Bread - 1 170cal
2. Peanut Butter - 1 tbsc

Total protein - 135g

(without whey)
UTKARSH SINGH FITNESS
 Meal Plan 4 (2200 cal)
1. Oats - 50grams
2. Skimmed Milk - 1 cup
3. Mixed Nuts - 2 tbsp
460cal
4. Banana - 1

1. Rice - 100g
2. Mixed Dal- 150g
3. Fat Free Curd - 200g
435cal
4. Mix Veg - 100g

1. Eggs - 3
2. Bread - 2 620cal
3. Cheese - 25g
4. Whey Protein - 1 scoop

1. Chicken - 200g
2. Rice - 100g 445cal
3. Mixed veg/spices/
sauces (max 100cal)

Pre - Workout
1. Bread - 2 250cal
2. Peanut Butter - 1 tbsc

Total protein - 155g

UTKARSH SINGH FITNESS
Thank you for caring about your health and
taking the first step!

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