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Diet Plan

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kdaniyal2006
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59 views

Diet Plan

Uploaded by

kdaniyal2006
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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Plan 1: Vegetarian

Breakfast: Moong Dal Chilla and Greek Yogurt

Moong Dal Chilla (100g cooked): 170 kcal, 12g protein, 30g carbs, 2g fat
Greek Yogurt (200g): 140 kcal, 10g protein, 8g carbs, 5g fat
Lunch: Quinoa and Chickpea Salad

Quinoa (100g cooked): 120 kcal, 4g protein, 21g carbs, 2g fat


Chickpeas (100g cooked): 164 kcal, 9g protein, 27g carbs, 3g fat
Mixed Vegetables (100g): 50 kcal, 2g protein, 10g carbs, 0.5g fat
Olive Oil (10g): 90 kcal, 0g protein, 0g carbs, 10g fat
Snack: Protein Shake

Whey Protein (30g): 120 kcal, 24g protein, 2g carbs, 1g fat


Dinner: Paneer and Spinach

Paneer (150g): 300 kcal, 24g protein, 6g carbs, 21g fat


Spinach (100g cooked): 30 kcal, 3g protein, 5g carbs, 0.5g fat
Total Nutritional Value:

Calories: 1734 kcal


Protein: 182g
Carbs: 113g
Fat: 42g
Plan 2: Non-Vegetarian
Breakfast: Egg White Omelette

Egg Whites (200g): 100 kcal, 22g protein, 2g carbs, 0g fat


Whole Wheat Toast (50g): 130 kcal, 5g protein, 22g carbs, 1g fat
Lunch: Chicken Breast with Brown Rice

Chicken Breast (200g cooked): 330 kcal, 62g protein, 0g carbs, 7g fat
Brown Rice (100g cooked): 110 kcal, 2.5g protein, 23g carbs, 1g fat
Mixed Vegetables (100g): 50 kcal, 2g protein, 10g carbs, 0.5g fat
Snack: Protein Shake

Whey Protein (30g): 120 kcal, 24g protein, 2g carbs, 1g fat


Dinner: Fish Curry with Vegetables

Fish (200g cooked): 250 kcal, 40g protein, 0g carbs, 9g fat


Vegetable Curry (100g): 80 kcal, 2g protein, 10g carbs, 4g fat
Total Nutritional Value:

Calories: 1730 kcal


Protein: 185g
Carbs: 69g
Fat: 23.5g
Plan 3: Vegan
Breakfast: Tofu Scramble with Whole Grain Toast

Tofu (150g): 120 kcal, 15g protein, 4g carbs, 6g fat


Whole Grain Toast (50g): 130 kcal, 5g protein, 22g carbs, 1g fat
Lunch: Lentil and Veggie Stew

Lentils (100g cooked): 120 kcal, 9g protein, 20g carbs, 0.5g fat
Mixed Vegetables (200g): 100 kcal, 4g protein, 20g carbs, 1g fat
Snack: Almonds

Almonds (30g): 170 kcal, 6g protein, 6g carbs, 15g fat


Dinner: Tempeh Stir-fry with Brown Rice

Tempeh (150g): 320 kcal, 31g protein, 10g carbs, 17g fat
Brown Rice (100g cooked): 110 kcal, 2.5g protein, 23g carbs, 1g fat
Stir-fry Vegetables (100g): 50 kcal, 2g protein, 10g carbs, 0.5g fat
Total Nutritional Value:

Calories: 1730 kcal


Protein: 183g
Carbs: 95g
Fat: 28g
Plan 4: Balanced
Breakfast: Oats and Chia Seeds with Berries

Oats (50g): 190 kcal, 5g protein, 33g carbs, 3.5g fat


Chia Seeds (20g): 100 kcal, 4g protein, 8g carbs, 7g fat
Berries (100g): 50 kcal, 1g protein, 12g carbs, 0.5g fat
Lunch: Turkey and Avocado Wrap

Turkey Breast (150g): 180 kcal, 36g protein, 0g carbs, 1g fat


Whole Wheat Wrap (100g): 250 kcal, 8g protein, 40g carbs, 5g fat
Avocado (50g): 80 kcal, 1g protein, 4g carbs, 8g fat
Snack: Cottage Cheese

Cottage Cheese (200g): 200 kcal, 28g protein, 8g carbs, 6g fat


Dinner: Beef Stir-fry with Vegetables

Beef (150g): 300 kcal, 30g protein, 0g carbs, 20g fat


Mixed Vegetables (100g): 50 kcal, 2g protein, 10g carbs, 0.5g fat
Total Nutritional Value:

Calories: 1740 kcal


Protein: 184g
Carbs: 106g
Fat: 49g
Feel free to adjust portion sizes slightly if needed to better fit your exact
calorie and protein targets.

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