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Diet To Follow

The document outlines a diet plan aimed at providing around 140 grams of protein within a 12 to 8-hour eating window, offering both vegetarian and non-vegetarian options. It includes meals such as Paneer and Chole Curry, Grilled Chicken Breast, Greek Yogurt with Nuts, and various dinner options like Paneer Tikka or Grilled Fish. The plan emphasizes adjusting portion sizes to meet protein needs and suggests consulting a nutritionist for personalized advice.

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parin.bhargava
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9 views2 pages

Diet To Follow

The document outlines a diet plan aimed at providing around 140 grams of protein within a 12 to 8-hour eating window, offering both vegetarian and non-vegetarian options. It includes meals such as Paneer and Chole Curry, Grilled Chicken Breast, Greek Yogurt with Nuts, and various dinner options like Paneer Tikka or Grilled Fish. The plan emphasizes adjusting portion sizes to meet protein needs and suggests consulting a nutritionist for personalized advice.

Uploaded by

parin.bhargava
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Sure, I can help you create a diet plan that provides around 140 grams of protein within a 12 to 8-

hour eating window while focusing on the foods you mentioned. This plan assumes that you are
following intermittent fasting and includes vegetarian and non-vegetarian options.

**Eating Window: 12:00 PM to 8:00 PM**

**Lunch (12:00 PM):**

- Option 1 (Vegetarian): Paneer and Chole (Chickpeas) Curry

- Paneer (Cottage Cheese): 100g - 14g protein

- Chickpeas: 1 cup (cooked) - 15g protein

- Vegetables and spices

- Option 2 (Non-vegetarian): Grilled Chicken Breast

- Grilled Chicken Breast: 100g - 30g protein

- Vegetables and spices

**Pre or Post-Workout Snack (3:00 PM):**

- Greek Yogurt with Nuts and Peanut Butter

- Greek Yogurt: 150g - 15g protein

- Mixed Nuts (Almonds, Walnuts): 1 ounce - 6g protein

- Peanut Butter: 1 tablespoon - 4g protein

**Dinner (7:00 PM):**

- Option 1 (Vegetarian): Paneer Tikka and Vegetables

- Paneer (Cottage Cheese): 100g - 14g protein

- Mixed Vegetables

- Spices and seasoning

- Option 2 (Non-vegetarian): Baked or Grilled Fish

- Fish (e.g., salmon or tilapia): 100g - 20-25g protein

- Vegetables and spices

**Additional Snacks and Drinks:**

- Milk: 1 glass (200ml) - 7g protein


- Eggs: You can include eggs in your diet for variety. One large egg contains approximately 6g of
protein.

- Cheese: You can have a small serving of cheese as a snack or with your meals.

Total Protein Intake:

- Vegetarian Plan: Around 70-80 grams of protein

- Non-vegetarian Plan: Around 95-110 grams of protein

RUNNING n Cycling

You can adjust the portion sizes based on your specific protein requirements. Remember to drink
plenty of water during your eating window and consider incorporating vegetables and fruits for
balanced nutrition. Additionally, consult with a nutritionist or healthcare professional to ensure that
this diet plan aligns with your specific dietary needs and health goals.

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