Meal Plan 1:
Protein
Meal Time Food Items Calories
(g)
7:00
Pre-Workout 1 Banana (120g), 10g Almonds, Black Coffee 200 3
AM
Post-Workout 9:00 50g Oats in 250ml Low-fat Milk, 1 tbsp Peanut Butter,
500 18
Breakfast AM 1 tbsp Ghee, 1 tbsp Flaxseeds
Mid-Morning 10:30 1 Apple (150g), 10g Chia Seeds, 100g Greek Yogurt
250 10
Snack AM (or plant-based)
1:00 100g Brown Rice, 1 Cup Dal, 100g Paneer or Tofu, 1
Lunch 600 35
PM tbsp Ghee, Salad
4:00
Afternoon Snack 30g Peanuts, 150g Boiled Potato 350 12
PM
7:00 2 Chapatis, 100g Mixed Vegetables, 1 Cup Dal, 1 tbsp
Dinner 550 30
PM Ghee
10:00
Late Night Snack 250ml Low-fat Milk, 20g Almonds 250 10
PM
Total 2490 118
Meal Plan 2
Protein
Meal Time Food Items Calories
(g)
7:00
Pre-Workout 1 Orange (150g), 10g Walnuts, Black Coffee 200 3
AM
Post-Workout 9:00 50g Oats in 250ml Low-fat Milk, 1 tbsp Peanut Butter,
500 18
Breakfast AM 1 tbsp Ghee, 1 tbsp Flaxseeds
Mid-Morning 10:30
1 Pear (150g), 10g Chia Seeds 250 6
Snack AM
1:00 100g Brown Rice, 1 Cup Rajma, 100g Tofu, 1 tbsp
Lunch 600 35
PM Ghee
4:00
Afternoon Snack 1 Glass Buttermilk (200ml), 1 handful Cashews (20g) 300 8
PM
7:00 2 Chapatis, 100g Mixed Vegetables, 1 Cup Masoor
Dinner 550 30
PM Dal, 1 tbsp Ghee
Protein
Meal Time Food Items Calories
(g)
10:00
Late Night Snack 200ml Low-fat Milk, 10g Almonds 250 10
PM
Total 2490 120
Meal Plans 3
Protein
Meal Time Food Items Calories
(g)
Pre-Workout 7:00 AM 1 Orange, 15g Mixed Nuts, Black Coffee 230 4
Post-Workout 50g Oats in 250ml Low-fat Milk, 1 tbsp Almond
9:00 AM 500 18
Breakfast Butter, 1 tbsp Ghee
10:30
Mid-Morning Snack 1 Guava, 10g Chia Seeds 250 8
AM
100g Basmati Rice, 1 Cup Tofu Curry, Salad, 1 tbsp
Lunch 1:00 PM 600 35
Ghee
Afternoon Snack 4:00 PM 1 Glass Buttermilk, 10g Walnuts 300 10
2 Chapatis, 100g Mixed Vegetables, 1 Cup Masoor
Dinner 7:00 PM 550 30
Dal, 1 tbsp Ghee
10:00
Late Night Snack 200ml Low-fat Milk, 10g Almonds 250 10
PM
Total 2490 119
Meal Plan 4
Protein
Meal Time Food Items Calories
(g)
Pre-Workout 7:00 AM 1 Banana, 10g Almonds, Black Coffee 220 3
Post-Workout 50g Oats in 250ml Low-fat Milk, 1 tbsp Peanut
9:00 AM 500 18
Breakfast Butter, 1 tbsp Ghee
Mid-Morning 10:30
1 Orange, 10g Chia Seeds 250 8
Snack AM
Protein
Meal Time Food Items Calories
(g)
100g Brown Rice, 1 Cup Dal Tadka, 100g Paneer or
Lunch 1:00 PM 600 35
Tofu, 1 tbsp Ghee
Afternoon Snack 4:00 PM 1 Cup Sprouted Moong Salad, 10g Cashews 300 12
2 Chapatis, 100g Mixed Vegetables, 1 Cup Rajma, 1
Dinner 7:00 PM 550 30
tbsp Ghee
10:00
Late Night Snack 200ml Low-fat Milk, 10g Almonds 250 10
PM
Total 2490 118
