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LEAN BODY DIET PLAN
This diet plan is designed to provide balanced nutrition with three
variations: Vegetarian, Eggetarian, and Non-Vegetarian. Each variant has
approximately the same amount of calories and macronutrients to help you
maintain a lean body. Here are the details:
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Nutrient Amount
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Calories 2000 kcal
Carbohydrates 250 grams
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Protein G 120 grams
Fats 60 grams
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Nutrient Calculation
● Carbohydrates: 250 grams x 4 kcal/gram = 1000 kcal
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● Protein: 120 grams x 4 kcal/gram = 480 kcal
● Fats: 60 grams x 9 kcal/gram = 540 kcal
● Total: Approximately 2000 kcal
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Vegetarian Diet Plan
Meal Food Items
Breakfast 1 cup cooked oatmeal topped with sliced almonds and
fresh berries, 1 cup low-fat yogurt, 1 banana
Snack A handful of mixed nuts (almonds, walnuts, cashews)
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Lunch 1 cup cooked brown rice, 1 cup mixed vegetables, 1 cup
dal, 1 small whole wheat roti, 1 cucumber and tomato
salad with lemon juice
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Snack 1 medium-sized apple, 2 tablespoons peanut butter
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Dinner 1 cup cooked quinoa, 1 cup chickpea curry (chana
masala), 1 cup spinach saag with paneer, 1 small whole
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wheat roti
Snack 1 bowl of sliced mixed fruits (watermelon, pineapple,
grapes)
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Eggetarian Diet Plan
Meal Food Items
Breakfast 2 boiled eggs, 2 slices whole wheat bread, 1 tablespoon
peanut butter, 1 banana
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Snack 1 cup Greek/low-fat yogurt, 1 tablespoon chia seeds
Lunch 1 cup cooked brown rice, 1 cup mixed vegetables stir-fried
with olive oil, 1 boiled egg, 1 cup dal, 1 small whole wheat
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roti, 1 cucumber and tomato salad with lemon juice
Snack 1 boiled egg, A handful of mixed nuts (almonds, walnuts,
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cashews)
Dinner 1 cup cooked quinoa, 1 cup chickpea curry (chana
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masala), 1 boiled egg, 1 cup spinach saag with paneer, 1
small whole wheat roti
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Snack 1 bowl of sliced mixed fruits (watermelon, pineapple,
grapes)
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Non-Vegetarian Diet Plan
Meal Food Items
Breakfast 2 boiled eggs, 2 slices whole wheat bread, 1 banana
Snack 1 cup Greek/low-fat yogurt, 1 tablespoon chia seeds
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Lunch 120 grams grilled chicken breast, 1 cup cooked brown
rice, 1 cup mixed vegetables stir-fried with olive oil, 1
small whole wheat roti, 1 cucumber and tomato salad
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with lemon juice
Snack 1 boiled egg, A handful of mixed nuts (almonds, walnuts,
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cashews)
Dinner 120 grams grilled fish (such as tilapia), 1 cup cooked
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quinoa, 1 cup chickpea curry (chana masala), 1 small
whole wheat roti, 1 cup sautéed spinach with garlic and
olive oil
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Snack 1 bowl of sliced mixed fruits (watermelon, pineapple,
grapes)
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Additional Advice
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● Stay Hydrated: Drink at least 8 glasses of water daily.
● Exercise Regularly: Combine your diet with regular physical activity
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like walking, jogging, or strength training.
● Portion Control: Make sure to control portion sizes to avoid
overeating.
● Variety: Try to include a variety of foods to ensure you get all
essential nutrients.
● Consistency: Stick to the plan consistently to see the best results.
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