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Meal

Shivam's weekly diet plan aims for fat loss and muscle gain, targeting a weight reduction from 90 kg to 75 kg in three months. The plan includes a structured daily routine with specific meals and snacks, focusing on high protein intake, healthy fats, and a variety of fruits and vegetables. Additionally, it provides a grocery list and meal prep tips to facilitate adherence to the diet.

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57 views7 pages

Meal

Shivam's weekly diet plan aims for fat loss and muscle gain, targeting a weight reduction from 90 kg to 75 kg in three months. The plan includes a structured daily routine with specific meals and snacks, focusing on high protein intake, healthy fats, and a variety of fruits and vegetables. Additionally, it provides a grocery list and meal prep tips to facilitate adherence to the diet.

Uploaded by

shivamfoujdar1234
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Shivam’s Weekly Diet Plan for Fat Loss & Muscle Gain (Goal: 90 kg → 75 kg in 3 Months)

DAILY ROUTINE (MONDAY–SATURDAY)

7:00 AM – Wake-up

Warm lemon water + soaked methi seeds

5 almonds + 2 walnuts

8:00 AM – Breakfast

3 boiled eggs (or 2 whole eggs + 2 egg whites)

2 oats/besan chilla or 1 bowl poha/upma

Green tea or black coffee

11:00 AM – Mid-Morning Snack

1 fruit (apple/guava/orange)
1 boiled egg or roasted chana

1:00 PM – Lunch

1 cup brown rice or 2 multigrain rotis

Dal/chole/rajma or grilled chicken (150 g)

Mixed salad (cucumber, carrot, tomato)

1 bowl curd (low-fat)

4:00 PM – Pre-Workout Snack

1 banana + black coffee

Handful of peanuts or 1 boiled egg

7:30 PM – Post-Workout

Whey protein shake (optional but recommended)

2 boiled eggs or grilled paneer (100 g)


8:30 PM – Dinner

Stir-fried veggies + tofu/paneer/chicken breast (150 g)

1 multigrain roti or 1 bowl moong dal khichdi

Green salad

10:00 PM – Optional

Warm turmeric milk (100–150 ml, low-fat)

1 soaked fig or 1–2 dates (optional)

SUNDAY (Cheat Smart)

Enjoy favorite homemade food in moderation (avoid fried/sugary foods)

Don’t skip protein intake


WEEKLY GROCERY LIST

Proteins:

Eggs (30–36), Chicken breast (1.5–2 kg), Paneer (700–800 g), Tofu (500 g)

Curd, Milk (low-fat, 3–4L), Roasted chana, Peanuts, Whey protein (optional)

Carbs & Grains:

Brown rice, Multigrain atta, Oats, Poha, Upma rawa, Moong dal, Rajma/Chole

Fruits:

Apples, Bananas, Guava, Oranges, Seasonal fruits (watermelon, papaya)

Vegetables:

Spinach, Broccoli, Carrots, Cucumber, Tomatoes, Onions, Capsicum, Lauki


Healthy Fats:

Almonds, Walnuts, Olive oil, Flax/chia seeds (optional)

Others:

Green tea, Black coffee, Lemon, Spices, Methi seeds

MEAL PREP TIPS (Do on Sunday)

Boil 12–15 eggs

Marinate & cook 1 kg chicken

Prepare paneer/tofu curry or grill in advance

Chop and store salad veggies

Cook brown rice, make dal, prep poha/chilla batter

Roast chana/peanuts and portion for snacks


WEEKLY VARIATIONS

Week 1:

Chicken curry, Rajma, Poha, Oats chilla

Fruits: Apple, Guava

Week 2:

Grilled tofu, Paneer bhurji, Upma, Besan chilla

Fruits: Orange, Papaya

Week 3:

Moong dal chilla, Fish (if non-veg), Palak curry

Fruits: Banana, Watermelon


Week 4:

Mixed veg khichdi, Egg masala, Sprouts salad

Fruits: Seasonal mixed bowl

Stay consistent. Train hard. Sleep well. You got this, Shivam!

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