Diet Chart
Day 1:
- 7:00 AM - Breakfast: Oatmeal (1/2 cup), banana (1), almond milk (1 cup)
- 10:00 AM - Snack: Mixed nuts (1/4 cup), apple (1)
- 12:00 PM - Lunch: Roti (2), baigan bharta (1 cup), moong dal (1 cup), salad (1 cup)
- 2:30 PM - Pre-workout snack: Kala chana chaat (1 cup)
- 5:30 PM - Post-workout snack: Grilled chicken breast (4 oz), mixed vegetables (1 cup)
- 7:30 PM - Dinner: Brown rice (1 cup), chicken soup (1 cup), grilled fish (4 oz), mixed
vegetables (1 cup)
Day 2:
- 7:00 AM - Breakfast: Scrambled eggs (2), whole wheat bread (2 slices), fruit salad (1
cup)
- 10:00 AM - Snack: Kheera tomato cheese sandwich (1)
- 12:00 PM - Lunch: Roti (2), gajjar matar sabji (1 cup), chana dal (1 cup), salad (1 cup)
- 2:30 PM - Pre-workout snack: Boiled chicken sandwich (1)
- 5:30 PM - Post-workout snack: Grilled fish (4 oz), mixed vegetables (1 cup)
- 7:30 PM - Dinner: Sweet potato (1 medium), kala chana soup (1 cup), grilled chicken
breast (4 oz), mixed vegetables (1 cup)
Day 3:
- 7:00 AM - Breakfast: Smoothie (1 banana, 1 cup mixed berries, almond milk (1 cup),
protein powder (1 scoop))
- 10:00 AM - Snack: Mixed nuts (1/4 cup), orange (1)
- 12:00 PM - Lunch: Roti (2), saag paneer (1 cup), toor dal (1 cup), salad (1 cup)
- 2:30 PM - Pre-workout snack: Almonds (1/4 cup)
- 5:30 PM - post-workout snack: Grilled chicken breast (4 oz), quinoa (1 cup), mixed
vegetables (1 cup)
- 7:30 PM - Dinner: Chicken soup (1 cup), grilled fish (4 oz), mixed vegetables (1 cup)
Day 4:
- 7:00 AM - Breakfast: Boiled eggs (2), whole wheat bread (2 slices), fruit salad (1 cup)
- 10:00 AM - Snack: Noodles (1 cup)
- 12:00 PM - Lunch: Roti (2), karela sabji (1 cup), rajma (1 cup), salad (1 cup)
- 2:30 PM - Pre-workout snack: Cottage cheese (1/2 cup), mixed berries (1 cup)
- 5:30 PM - Post-workout snack: Grilled fish (4 oz), mixed vegetables (1 cup)
- 7:30 PM - Dinner: Brown rice (1 cup), chicken soup (1 cup), grilled chicken breast (4
oz), mixed vegetables (1 cup)
Day 5:
7:00 AM - Breakfast: Parantha (1), curd (1 cup), fruit salad (1 cup)
10:00 AM - Snack: Smoked ham (chicken) sandwich (1)
12:00 PM - Lunch: Roti (2), Palak paner (1 cup), moong dal (1 cup), salad (1 cup)
2:30 PM - Pre-workout snack: Boiled eggs (2)
5:30 PM - Post-workout snack: Grilled fish (4 oz), mixed vegetables (1 cup)
7:30 PM - Dinner: Brown rice (1 cup), chicken soup (1 cup), grilled chicken breast (4
oz), mixed vegetables (1 cup)
Sure, here's a modified version of the meal plan that includes Indian dishes:
Sure, here are the updated meals for Day 6 with pre-workout at 2:30 PM and post-
workout at 5:30 PM:
Day 6:
7:00 AM - Breakfast: Scrambled eggs (2), whole wheat bread (2 slices), mixed vegetable
sabji (1 cup)
10:00 AM - Snack: Almonds (1/4 cup), apple (1)
12:00 PM - Lunch: Roti (2), mixed vegetable sabji (1 cup), daal (1 cup), cucumber raita
(1/2 cup)
2:30 PM - Pre-workout snack: Boiled kala chana (1/2 cup), pear (1)
5:30 PM - Post-workout snack: Greek yogurt (1/2 cup), mixed berries (1 cup)
6:00 PM - Dinner: Grilled chicken (4 oz), brown rice (1 cup), mixed vegetable sabji (1
cup), chicken soup (1 cup)
Day 7:
7:00 AM - Breakfast: Banana (1), peanut butter (1 tbsp), whole wheat bread (2 slices)
10:00 AM - Snack: Kala chana (1/2 cup), orange (1)
12:00 PM - Lunch: Roti (2), bhindi sabji (1 cup), daal (1 cup), cucumber raita (1/2 cup)
2:30 PM - Pre-workout snack: Cottage cheese (1/2 cup), mixed berries (1 cup)
5:30 PM - Post-workout snack: Grilled fish (4 oz), mixed vegetables (1 cup)
7:30 PM - Dinner: Brown rice (1 cup), chicken soup (1 cup), grilled chicken breast (4
oz), mixed vegetables (1 cup)
