7-Day Diet Plan with Alternatives & Veggies
Monday (Non-Veg)
Pre-Workout: Green tea (1 cup, no sugar)
Alternative: Black coffee (no sugar)
Banana (1 medium)
Post-Workout: Black coffee (1 cup)
Alternative: Green tea
Orange (1 medium)
Breakfast: 3 boiled eggs
Alternative: Tofu scramble (100g)
2 whole wheat rotis
Cucumber slices ( cup)
Mid-Morning Snack: Guava (1 medium)
Alternative: Apple or pear
Lunch:
- Brown rice (1 cup cooked)
- Chicken curry (150g)
- Mixed vegetable sabzi* (1 cup)
- Salad (tomato + cucumber) (1 cup)
Evening Snack: Black tea (1 cup)
Alternative: Green tea
Roasted chana (20g)
Dinner:
- 2 rotis
- Paneer curry (100g)
7-Day Diet Plan with Alternatives & Veggies
- Salad (1 cup)
Tuesday (Non-Veg)
Pre-Workout: Green tea , Apple (1 medium)
Post-Workout: Black coffee , Pineapple (1 cup)
Breakfast: 3-egg omelet
Alternative: Tofu scramble
1 slice multigrain bread
Mid-Morning Snack: Kiwi (1 medium)
Lunch:
- Brown rice (1 cup cooked)
- Grilled fish (150g)
- Mixed vegetable sabzi* (1 cup)
- Salad (1 cup)
Evening Snack: Black tea , Boiled sprouts (50g)
Dinner:
- 2 rotis
- Fish curry (150g)
- Mixed vegetable sabzi* (1 cup)
Wednesday (Non-Veg)
Pre-Workout: Green tea , Banana
7-Day Diet Plan with Alternatives & Veggies
Post-Workout: Black coffee , Grapes (1 cup)
Breakfast: Paneer bhurji (100g) , 2 rotis
Mid-Morning Snack: Peach (1 medium)
Lunch: Brown rice (1 cup), Grilled chicken (150g), Mixed vegetable sabzi* (1 cup)
Evening Snack: Black tea , Roasted chana (20g)
Dinner: 2 rotis, Tofu curry (100g) , Salad (1 cup)
Thursday (Veg Only)
Pre-Workout: Green tea , Apple
Post-Workout: Black coffee , Watermelon (1 cup)
Breakfast: Tofu bhurji (100g) , 2 rotis
Mid-Morning Snack: Guava
Lunch: Brown rice (1 cup), Dal (1 cup) , Mixed vegetable sabzi* (1 cup)
Evening Snack: Black tea , Boiled sprouts (50g)
Dinner: 2 rotis, Chickpea curry (1 cup) , Steamed vegetables* (1 cup)
Friday (Non-Veg)
Pre-Workout: Green tea , Banana
7-Day Diet Plan with Alternatives & Veggies
Post-Workout: Black coffee , Pineapple
Breakfast: 3 boiled eggs , 2 rotis
Mid-Morning Snack: Muskmelon (1 cup)
Lunch: Brown rice (1 cup), Chicken curry (150g), Mixed vegetable sabzi* (1 cup)
Evening Snack: Black tea , Roasted chana (20g)
Dinner: 2 rotis, Paneer curry (100g) , Cucumber salad (1 cup)
Saturday (Veg Only)
Pre-Workout: Green tea , Pear (1 medium)
Post-Workout: Black coffee , Orange (1)
Breakfast: Cooked quinoa (1 cup) , Banana
Mid-Morning Snack: Green apple
Lunch: 2 rotis , Dal (1 cup), Mixed vegetable sabzi* (1 cup)
Evening Snack: Black tea , Boiled sprouts (50g)
Dinner: Brown rice (1 cup), Mixed vegetable curry* (1 cup) , Salad (1 cup)
Sunday (Light + Pull-ups)
7-Day Diet Plan with Alternatives & Veggies
Pre-Workout: Green tea , Apple
Post-Workout: Black coffee , Orange
Breakfast: 3-egg omelet , 1 slice multigrain bread
Mid-Morning Snack: Kiwi
Lunch: Brown rice (1 cup), Chicken curry (150g) or Rajma (1 cup) , Mixed vegetable sabzi* (1 cup)
Evening Snack: Black tea , Roasted chana (20g)
Dinner: 2 rotis, Dal or tofu curry (100g) , Steamed vegetables* (1 cup)
Vegetable Choices
Vegetables (Mix and Match Daily):
Spinach, fenugreek, bottle gourd, ridge gourd, cauliflower, cabbage, carrot, beans, bell peppers,
tomatoes, onions, broccoli, zucchini, pumpkin, peas, eggplant, radish, cucumber.
