Name: Mr.

Jay Dhande

Height: 170 cm Weight: 63 kg BMI: 21.79 [Normal]

C/O: No significant complaints

Goal: Aiming to maintain overall well-being, improve the productivity and increase strength by
building muscle mass and losing fat percentage.

DIETARY MANAGEMENT FOR HIGH-PERFORMANCE INDIVIDUALS FOR MANAGING

WEIGHT AND LIFESTYLE

High performance individuals need a balanced diet rich in proteins, complex carbs and healthy fats to
sustain energy, focus, and recovery. Tailoring meals to activity levels helps maintain peak physical
and mental activity.

General Dietary Guidelines:

 Adequate Caloric Intake: Calories should match energy expenditure. Athletes often require
more calories to meet the demands of training and recovery.

 Balanced Macronutrients:
Carbohydrates: 50-60% of total calories.
Proteins: 1.2-2.0g of protein per kg of body weight to support muscle repair and recovery.
Fats: 20-30% of total calories. Healthy fats from nuts, seeds, avocados, and fish provide
sustained energy and support recovery.

 Hydration: Hydrate with water and electrolyte-rich fluids. Replenish lost fluids post-workout to
maintain performance and avoid cramps.

 Pre-Workout Nutrition: Consume a carb-rich meal or snack with moderate protein 2-3 hours
before exercise. This helps provide energy for training.

 Post-Workout Nutrition: Within 30-60 minutes post-exercise, have a mix of protein and
carbohydrates to promote recovery and muscle glycogen replenishment.

 Micronutrients: Ensure sufficient intake of vitamins and minerals, particularly iron (for oxygen
transport), calcium (for bone health), and magnesium (for muscle function).

 Meal Timing: Spread meals evenly throughout the day to maintain energy levels and promote
recovery.

 Sleep and Recovery: Adequate sleep is crucial for recovery. Combine proper nutrition with
good sleep habits to maximize performance.

Do's Don'ts

1.Prioritize Protein: 1. Limit Processed Meat: Avoid taking red meat,

Include lean meats, eggs, legumes, paneer, tofu, and organ meat, cold cuts and processed meats.
dals for muscle repair and sustained energy.
2. Complex Carbs for Energy: 2. Avoid Refined Carbs & Sugars: Steer clear of
Opt for whole grains like brown rice, quinoa, millets, sugary snacks and processed beverages that lead to
whole wheat chapati, and oats for steady energy energy crashes.
release.
3. Healthy Fats: Incorporate sources like nuts, 3.Limit Saturated Fats and Trans Fat:
seeds, avocados, ghee, and olive oil. Limit consumption of packaged, processed and fried
foods.

4. Hydration: Drink 2.5–3 litres of water daily. 4. Reduce Caffeine: Avoid excessive coffee, energy
Include coconut water, buttermilk, or lemon water. drinks sugary beverages high in empty calorie that
cause dehydration.
5. Eat the Rainbow: Include a variety of colourful 5. Limit High-Sodium Foods: Reduce intake of salty
vegetables and fruits for antioxidants and snacks and processed foods to avoid dehydration
micronutrients. and fatigue.

6. Small Frequent Meals: Eat every 3-4 hours to 6. Skip Large, Late Dinners: Heavy dinners can
avoid energy dips and maintain focus. disrupt sleep and digestion.

7. Balanced Meals: Ensure every meal contains a

combination of protein, carbs, and healthy fats.

MENU PLAN

EARLY MORNING 7:00 AM- After Brushing – A glass of methi (fenugreek- 1tsp.) water soaked
overnight (This can be consumed on alternate days).

7:15 AM: A glass of Sabja- Cinnamon Water-with Sabja seeds (1 tbsp.) and cinnamon powder (1tsp)
soaked overnight.
{Sabja aid weight loss by reducing inflammation, regulating blood sugar, and managing weight
effectively}
Or

A glass of lukewarm water with Jeera & Cinnamon (1tsp+ 1 tsp) soaked overnight.
{Jeera and cinnamon powder can have a calming effect, potentially aiding in stress reduction, curbs
appetite, and promotes efficient digestion}

8:15 AM:
Oats Smoothie (2 tbsp. of steel cut oats in 100-150 ml of curd or low fat milk or almond milk + 1
tbsp. of mixed seeds like a combination of pumpkin, melon, sunflower, flax seeds/ 1/2 apple/ 5-6 of
Muskmelon/ 1 avocado/ 1 handful of blueberries or 4-5 strawberries, put it in a blender and your
smoothie is ready)
[It would be great if you can soak the oats overnight with either curd or milk, take it every alternate
days]
Or
1 handful of soaked peanuts/ soaked brown chana + 2 Banana
Or

Overnight soaked almonds-4+Walnuts-1+ 2 dry dates+ 3-4 Pistachios+ 1 apricot + 1 Handful of trail
mix with roasted nuts, seeds and dry fruits ( 4-5 almonds+ 1-2 walnut+ 1 dried apricot+ 2 pista+ 3-4
black raisins+ 3-4 dried cranberries with 1/2 tsp of pumpkin seeds, ½ tsp of sunflower seeds (for
omega-3s and healthy fat)
+ 2 Boiled eggs
Or

Sattu drink with dates, banana, and peanut butter

BREAKFAST 10:30 AM:

Mushroom Spinach-Vegetable Egg oats Omelette + 2 pcs of whole wheat or multigrain bread- Take a non-
stick pan, on heating pan add 1 tsp butter+ 1 tsp finely chopped garlic+ 50 gms of finely sliced button mushrooms
and that is optional add salt and pepper as per taste sauté it for 5 mins and keep it aside.
In a mixing bowl take 1 whole egg & 1 egg white + 1 tbsp. oats+ ½ finely chopped onion + ½ finely chopped
small capsicum + ½ finely chopped tomato + 1 tbsp. of grated carrot+ 1/2 tsp of black pepper+ ½ tsp of red
chili flakes + ½ tsp of oregano + salt as per taste + 2 tbsps. of milk – mix all the ingredients properly and whisk
it well, add 1 tsp of oil on the heating pan then pour the mixture, put the lid and cook it for 3 minutes once it is
cooked add stir fried mushroom, fold it and enjoy super tasty high protein low carb meal, it can be clubbed with
some blanched lettuce and salads if it is taken for dinner.

Or
Mixed dal cheela or pancake with spinach or vegetables / Besan cheela with vegetables / Oats
cheela with vegetables (Beans + carrot + capsicum) + Curd – 1 medium bowl (80 gms)/ 1 glass of
masala chas

 [Mixed dal batter can be made with 1 cup of each dal - Green Moong dal+ Urad + Toor+
Chana soaked overnight then add jeera, salt, green chilli, ginger , add ½ cup of Bansi
rava+ 1/2 cup of ragi+ ½ cup of Jowar + ½ cup of bajra , add water and grind it altogether,
you can add spinach while grinding or add any other chopped veggies in the batter while
making the pancake, this batter can be used for 2 days, Instead of soaking all of these dals
& cereals can be grinded and stored in a form of powder and can be kept in a tight glass
container for future use]
Or
Multigrain Paratha stuffed with Spinach /Methi/ Cauliflower/ Dal/ Paneer/ Sattu/ Vegetables–
Paratha-1-1.5 no’s served with cucumber raita- 1 katori- 100 ml

Or
Rava /Dalia Upma/ Oats Upma - Broken wheat or oats cooked with vegetables like carrots, peas,
and beans – 1 bowl(80-100 gms)+ Masala buttermilk-150- 200ml/ Boiled Egg white -2 no’s/ Poached
egg

Or

Idli / Ragi Idli/ Oats-Rava Idli / Multigrain Idli- 2no’s with Vegetable Sambar (lauki, pumpkin,
drumstick-1 medium bowl-150ml

Note: If the gap is more than 3 hours between breakfast and lunch then make your some light fluid is
being consumed as snack such as buttermilk/ tender coconut water/ herbal tea/ trail mix/ roasted
makhana

LUNCH 1:30PM: 2-3 small chapatti/ 1 big bowl (100-120 gms) brown rice or white rice only over the
weekends or 2 times per week broken wheat cooked like rice removing the starch / Millet Upma or
khichdi with vegetables 1 bowl (100-120 gms) (Foxtail millet/ Kodo millet/ Barnyard / Little millet)

 1 medium bowl dal (60-80 gms) with vegetables or with leafy vegetables Or Rajma or
Chole / Nutrela sabji/ Egg curry/ Fish curry/ Chicken curry/ Paneer curry or Bhurji or Grilled
Chicken/ fish/ paneer
{Dal can be skipped if any other protein options are being taken}
 1 big bowl of vegetables -200 Gms (leafy vegetables at least 3 times per week either
added in dal or sabji or stuffed in roti or chapattis) including all the green vegetables or
brinjal bharta or bottle guard /cabbage/ bhindi / pumpkin or any stir fried veggies adding
carrot, beans, capsicum, bell peppers
 1 Plate of salad (½ cucumber+ ½ onion+ 1 small tomato+ with salt + black pepper powder +
few drops of lime + ½ finely chopped green chilly optional + 1 small katori (50 ml) curd Or
Cucumber Raita or Onion Tomato Cucumber Raita top it up with Olive Oil

EVENING TEA (3:30 PM): Black Coffee/ Coffee with low fat milk or almond milk / herbal tea- 1 cup
+ Very little such as ½ tsp Sugar, / honey / jiggery to be used in moderation.
EVENING SNACK 5:30- 6:00 PM:
Khatta Meetha Chat- Spouted Brown Chana (2 tbsps.) + Sprouted Green Moong (2 tbsps.) + ½ cucumber+ ½
apple+ ½ small carrot+ ½ tomato + 1 tbsp mixed seeds + 1 tsp lime juice +1/2 finely chopped green chilli+ ½ tsp
of honey + ½ tsp of chat masala + 2 pinch of pink salt or black salt, give it a good mix.
Or

Vegetable Juice ( 1 small or ½ carrot + ½ beetroot + ½ cucumber or orange or pomegranate+ ½ inch ginger +
pinch of salt – make juice using juicer and drink with pulp add few drops of lime/ Ragi malt

Or

Any 1 fruit (Apple Red or Green/ Orange/ Musambi/ Guava/ Kiwi/ Papaya- 100 Gms/ Watermelon- 100 Gms) or
Fruit salad with a sprinkle of flaxseeds and yogurt dressing/

Or

Roasted Makhana with ghee, black pepper or roasted channa or plain popcorn

Or

1 medium bowl of Makhana Bhel or corn bhel or Masala puffed rice with peanuts and vegetables
(cucumber, tomatoes)
Or

Grilled sandwich using paneer and vegetables- 1/ Boiled eggs with a sprinkle of black pepper, salt and lime
(If not taken in the morning during breakfast)

Or

Roasted sweet potato with pepper and lime (50gms)/ Ragi cracker with hummus/ Veg or chicken soup
– 1 medium bowl (80-100ml)

DINNER (8:30 PM): Sautéed Tawa Chicken / Paneer with onion and bell peppers ( 200 gms of
chicken+ 50 gms of curd+ 1tsp ginger paste+ 2 tsp garlic paste+ ½ tsp black pepper powder+ 1tbsp
tandoori masala+ ½ of red chilli powder+ 1-2 tsp of salt, 1 onion cut in rings + ½ red bell pepper+ ½
yellow bell pepper+ ½ green bell pepper marinate all this well keep it for 1hr , take a non-stick tawa
once heated add 1tbsp of butter then entire chicken and veg marinate stir it for 5 mins then cover
the tawa with lid and cook it for 8 mins then flip the chicken pieces and cook the other side for
another 5 mins in low to medium heat, once the chicken is almost done, increase the flame and dry
out the water that has come out from chicken and veggies, its ready, please note paneer takes lesser
time to cook) + stir fried broccoli can be clubbed with Whole Wheat Roti-2pcs or pcs multigrain
bread.
Or
Palak chicken or paneer with jowar roti and a side of cucumber-onion salad.
Or
Vegetable Pulao with Raita (South Indian) –Quinoa/ brown rice or millet pulao with mixed vegetables,
tomato rasam
Or
Moong Dal Khichdi made with brown rice/ quinoa or millets 1 big bowl (100 Gms) + baked sweet
potato – 2-3pcs.
Or
Whole wheat or multigrain Roti- 2-3 no’s with Vegetable Stew or chicken stew with vegetables/ mixed
veg curry or chicken curry
Or
Stuffed Bajra Roti (stuffed with lightly spiced vegetables) – 2 no’s + Grilled fish / Chicken-2 big pcs
(200 gms) + vegetable stir-fry (capsicum+ carrot+ zucchini+ French beans)
Or
Whole wheat or multigrain Roti- 2-3 no’s with Egg Bhurji/ Paneer Bhurji/ soybean curry/ chicken curry-
4-5 pcs
Or
Brown rice- 1 bowl (100 Gms) + fish curry (2 pcs) or paneer cauliflower curry- 1 bowl (80 Gms)
Or
Choose any option from Lunch or Breakfast with additional protein
Lunch & Dinner options can be swapped.

BED TIME (11:00 PM): Fast & up Plant protein/ Well-being Nutrition 1 scoop in 200 ml of water (It can
also be consumed as snack anytime throughout the day, avoid at this time if it has already been taken
after exercise in the morning) or Turmeric Milk- 1 tsp of flaxseed powder / Turmeric Chamomile Tea /
Tulsi Tea / Rose / Jasmine/ Hibiscus Tea – 1 cup

 Pro Tip:

 Tailor your carb intake based on your physical activity—include higher

amounts of complex carbs on days with intense physical activity or
mental tasks.

 For recovery, ensure you incorporate lean proteins after workouts for
muscle repair and healthy fats for sustained energy.