GYMFIT HEALTH N FITNESS CLUB
Early morning / Pre workout
● 1 Glass Warm Water + 1 Tsp. Apple Vinegar
● Seasonal fruit + Nuts & dry fruits
● Multivitamin
Post workout
1 Scope Protein With Water
3-4 egg / 75 -100 gm Sprouts
Multivitamin tablet
Breakfast (Anyone + 150 ml Milk)
*1 scope Protein in water
1. 3/ 4 egg
2. Chapati 1 nos.
3. Plain dosa 1 nos. + chutney
4. Adai dosa 1 nos. + chutney
5. Daal chilla 1 + Chutney
6. Besan chilla 1 + chutney
7. Veg Dalia 1 bowl
8. Veg Sandwich 1
9. Paneer Sandwich 1
10. Bread 2 slice+ Omelet / Boiled / Scumble
11. Veg Oats 1 Portion
12. Poha 1 portion
13. Idli + chutney+ sambhar
14. Thalipeet 1+ Curd
15. Paratha Veg 1/ stuffed + Curd/ chutney
Lunch (Full Meal)
Chapati 1
● Seasonal green vegetable
Daal 1 Katori (Big) /Sprouts/Paneer/Egg/ non veg ( 150-200 g)
● Curd 1 Katori/ koshambhir/ Buttermilk
● Seasonal Salad(cucumber🥒+ carrots 🥒+Tomatoes 🥒+ Radish + spinach + Broccoli 🥒 +
Onion 🥒 + Beet root etc. )
● Rice 1/2 portion ( if required)
Evening Snacks(Any One, if feel hungry )
*Oats, dates, badam
1. Green tea/Black tea/Black Coffee
2. Roasted Chana 1 fist
3. Soaked / Roasted Peanut 1 fist
4. Roasted papad 2
5. Garlic chilli toast 1
6. Fruit seasonal
7. Banana chips 10-12 piece only
8. Roasted Foxnut ( ma khana)
9. Nuts& Dry fruits ( Almond, Cashew nut, Date, Raisins, Walnut, Fox nut, fig, Pecan,
Brazil nut, Pistachio, pine seeds etc. )
10. Murmura bhel / fry Murmura
11. Sprouts Bhel
12. Curd+ Dry fruit + Honey
13. Chapati 1 + Ghee+ Jaggery/ Chutney ( Ti l/ Sengdana / flex seed)
Dinner (Full Meal)
Roti any one option
Paneer + Chapati 1
Phulka 2 / seasonal veg or Non veg 200gm / 4 egg
Chicken tandoori / Soup / Masala / Roasted
Fish
Other option (3-4 day a week)
Thin Lentils soup
Vegetables soup
Salad bowl (Paneer (50 gm) / Sprouts / egg white (3) with lots of salad)
Salad
Raw veg and salad( cucumber🥒+ carrots 🥒+Tomatoes 🥒+ Radish + spinach +
Broccoli 🥒 + Onions 🥒+ Beet root etc. )
Before sleep
1 Glass Water + 1 tsp. Chai Seeds
Omega 3 tablet
General Instruction
● Use milk once in a day, whether in shake or plain.
● Have curd or buttermilk once in a day for good gut health.
● Lunch n Dinner have seasonal Salad regularly.
● 2-3 / week, eat green leafy vegetables in your food.
● Have 1-2 fruit( whole) not juice.
● Total oil n Ghee amount is not more then 20 ml.
● Drink at least 10-12 glass of water by sip to keep body hydrated n for better bowel
movement.
● Try to rotate food, like one day one breakfast from list another day next one. Same in
Lunch & Dinner rotate vegetables n Dal. In this pattern your daily food would be
automatically diverse.
● After workout eat Protein rich food.
● Nuts, don't hv more then 1 fist .
● Eat mindful, pay attention on your hunger n portion size.
● Have lemon in meal for better absorption of iron in Gut.
● Drink seasonal juices, Sugar cane juice, Beal sharbat, Jal jeera, Aam Pana,
● Butter milk, kokum sharbat, coconut water, Sikanni etc. according to season.
● Green Chutney help to get enzymes n limited amount of dry chutney ( Til/Seng dana/
flex seed etc.) Help to get additional nutrition.
● Whole grains ( Jowar, Bajra, Barley, Ragi, wheat etc.) are better then their flour. Try to
include once or twice in a week.
● Do exercise regularly.
Avoid
● Don't sit for long hours, Do some body movement every hour for good Blood circulation.
● Limit Fried food, Junk food, carbonate drinks, cakes n Pastry etc.
● Avoid food, cause any allergy.
Protein Rich food (approximate value)
100 gm chicken - 27 gm
100 gm Paneer - 20 gm
100 gm Besan - 22 gm
100 gm Moong- 24 gm
100 gm Urad- 25 gm
100 gm soaked Chawli - 8 gm
100gm soaked chickpea / Black gram- 9 gm
100 gm Egg white -11gm
100 gm Egg whole -13 gm
100 gm Fish - 18 to 22 gm
100gm Sattu -20.6 gm
100 gm Tofu(soya) -8 gm
50 gm Soya nugget -26 gm
10 nos. Almond -3 gm
100 gm without fat curd -3. 5 gm
30 gm Whey protein 1 scoop - 25 gm
Stay 💪Fit Stay 💪Motivated
@gymfitpune
Thank you
