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    Diet Chart

    Uploaded by

    Ashit Janeja
    The document outlines a 5-day diet chart that includes meals and snacks for breakfast, lunch, dinner and pre-workout and post-workout. The meals consist of a variety of foods like eggs, oatmeal, nuts, roti, rice, vegetables, fish and chicken. The snacks include fruits, nuts, sandwiches and yogurt to fuel workouts. The diet provides a balanced mix of proteins, carbohydrates and healthy fats throughout the day.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Diet Chart

    Uploaded by

    Ashit Janeja
    2 views2 pages
    The document outlines a 5-day diet chart that includes meals and snacks for breakfast, lunch, dinner and pre-workout and post-workout. The meals consist of a variety of foods like eggs, oatmeal, nuts, roti, rice, vegetables, fish and chicken. The snacks include fruits, nuts, sandwiches and yogurt to fuel workouts. The diet provides a balanced mix of proteins, carbohydrates and healthy fats throughout the day.

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    Diet chart

    Original Title

    DIET CHART

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    The document outlines a 5-day diet chart that includes meals and snacks for breakfast, lunch, dinner and pre-workout and post-workout. The meals consist of a variety of foods like eggs, oatmeal, nuts, roti, rice, vegetables, fish and chicken. The snacks include fruits, nuts, sandwiches and yogurt to fuel workouts. The diet provides a balanced mix of proteins, carbohydrates and healthy fats throughout the day.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    2 views2 pages

    Diet Chart

    Uploaded by

    Ashit Janeja
    The document outlines a 5-day diet chart that includes meals and snacks for breakfast, lunch, dinner and pre-workout and post-workout. The meals consist of a variety of foods like eggs, oatmeal, nuts, roti, rice, vegetables, fish and chicken. The snacks include fruits, nuts, sandwiches and yogurt to fuel workouts. The diet provides a balanced mix of proteins, carbohydrates and healthy fats throughout the day.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    Diet Chart

    Day 1:
    - 7:00 AM - Breakfast: Oatmeal (1/2 cup), banana (1), almond milk (1 cup)
    - 10:00 AM - Snack: Mixed nuts (1/4 cup), apple (1)
    - 12:00 PM - Lunch: Roti (2), baigan bharta (1 cup), moong dal (1 cup), salad (1 cup)
    - 2:30 PM - Pre-workout snack: Kala chana chaat (1 cup)
    - 5:30 PM - Post-workout snack: Grilled chicken breast (4 oz), mixed vegetables (1 cup)
    - 7:30 PM - Dinner: Brown rice (1 cup), chicken soup (1 cup), grilled fish (4 oz), mixed
    vegetables (1 cup)

    Day 2:
    - 7:00 AM - Breakfast: Scrambled eggs (2), whole wheat bread (2 slices), fruit salad (1
    cup)
    - 10:00 AM - Snack: Kheera tomato cheese sandwich (1)
    - 12:00 PM - Lunch: Roti (2), gajjar matar sabji (1 cup), chana dal (1 cup), salad (1 cup)
    - 2:30 PM - Pre-workout snack: Boiled chicken sandwich (1)
    - 5:30 PM - Post-workout snack: Grilled fish (4 oz), mixed vegetables (1 cup)
    - 7:30 PM - Dinner: Sweet potato (1 medium), kala chana soup (1 cup), grilled chicken
    breast (4 oz), mixed vegetables (1 cup)

    Day 3:
    - 7:00 AM - Breakfast: Smoothie (1 banana, 1 cup mixed berries, almond milk (1 cup),
    protein powder (1 scoop))
    - 10:00 AM - Snack: Mixed nuts (1/4 cup), orange (1)
    - 12:00 PM - Lunch: Roti (2), saag paneer (1 cup), toor dal (1 cup), salad (1 cup)
    - 2:30 PM - Pre-workout snack: Almonds (1/4 cup)
    - 5:30 PM - post-workout snack: Grilled chicken breast (4 oz), quinoa (1 cup), mixed
    vegetables (1 cup)
    - 7:30 PM - Dinner: Chicken soup (1 cup), grilled fish (4 oz), mixed vegetables (1 cup)

    Day 4:
    - 7:00 AM - Breakfast: Boiled eggs (2), whole wheat bread (2 slices), fruit salad (1 cup)
    - 10:00 AM - Snack: Noodles (1 cup)
    - 12:00 PM - Lunch: Roti (2), karela sabji (1 cup), rajma (1 cup), salad (1 cup)
    - 2:30 PM - Pre-workout snack: Cottage cheese (1/2 cup), mixed berries (1 cup)
    - 5:30 PM - Post-workout snack: Grilled fish (4 oz), mixed vegetables (1 cup)
    - 7:30 PM - Dinner: Brown rice (1 cup), chicken soup (1 cup), grilled chicken breast (4
    oz), mixed vegetables (1 cup)

    Day 5:

    7:00 AM - Breakfast: Parantha (1), curd (1 cup), fruit salad (1 cup)


    10:00 AM - Snack: Smoked ham (chicken) sandwich (1)
    12:00 PM - Lunch: Roti (2), Palak paner (1 cup), moong dal (1 cup), salad (1 cup)
    2:30 PM - Pre-workout snack: Boiled eggs (2)
    5:30 PM - Post-workout snack: Grilled fish (4 oz), mixed vegetables (1 cup)
    7:30 PM - Dinner: Brown rice (1 cup), chicken soup (1 cup), grilled chicken breast (4
    oz), mixed vegetables (1 cup)

    Sure, here's a modified version of the meal plan that includes Indian dishes:

    Sure, here are the updated meals for Day 6 with pre-workout at 2:30 PM and post-
    workout at 5:30 PM:

    Day 6:

    7:00 AM - Breakfast: Scrambled eggs (2), whole wheat bread (2 slices), mixed vegetable
    sabji (1 cup)
    10:00 AM - Snack: Almonds (1/4 cup), apple (1)
    12:00 PM - Lunch: Roti (2), mixed vegetable sabji (1 cup), daal (1 cup), cucumber raita
    (1/2 cup)
    2:30 PM - Pre-workout snack: Boiled kala chana (1/2 cup), pear (1)
    5:30 PM - Post-workout snack: Greek yogurt (1/2 cup), mixed berries (1 cup)
    6:00 PM - Dinner: Grilled chicken (4 oz), brown rice (1 cup), mixed vegetable sabji (1
    cup), chicken soup (1 cup)

    Day 7:

    7:00 AM - Breakfast: Banana (1), peanut butter (1 tbsp), whole wheat bread (2 slices)
    10:00 AM - Snack: Kala chana (1/2 cup), orange (1)
    12:00 PM - Lunch: Roti (2), bhindi sabji (1 cup), daal (1 cup), cucumber raita (1/2 cup)
    2:30 PM - Pre-workout snack: Cottage cheese (1/2 cup), mixed berries (1 cup)
    5:30 PM - Post-workout snack: Grilled fish (4 oz), mixed vegetables (1 cup)
    7:30 PM - Dinner: Brown rice (1 cup), chicken soup (1 cup), grilled chicken breast (4
    oz), mixed vegetables (1 cup)

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