Nutrition Plan: feel free to adjust them according to your requirements or you can just dm me! : )
Meals - Vegetarian - These were the meals I used to take as a beginner : -
| Meal | Sample Meal Ideas | Portion Size | Protein (g) | Carbohydrates (g) | Fats (g) |
|---|---|---|---|---|---|
| Breakfast | - Vegetable Poha with soya chunks (20g) | 1 cup | 17 | 30 | 5 |
| - Upma with Vegetables | 1 serving | 6 | 40 | 3 | |
| - Oats(40g) with protein | 1 bowl | 35 | 30 | 4 | |
| Lunch | - Rajma/Chole/Daal + rice | 1 cup | 10 | 40 | 8 |
| - Mixed Vegetable Sabzi with chapati | 1 serving | 8 | 25 | 6 | |
| - Paneer Bhurji + rice/roti | 200g | 38 | 40 | 45 | |
| Dinner | - Dal Tadka with Rice | 1 cup dal + 1 cup rice | 12 | 50 | 5 |
| - Vegetable Khichdi | 1 serving | 8 | 35 | 7 | |
| Snacks | - Mixed Nuts / Peanut butter | 1 handful / 2 spoon | 6 - 8 | 10 | 15 |
| - Fruit Salad | 1 bowl | 2 | 30 | 0.5 | |
| - Yogurt with Berries | 1 cup | 8 | 20 | 3 | |
| Pre workout (1 hour before workout) | For weight gain - Curd + 2 medium sized boiled Potato | 12 | 76 | 7 - 9 |
Note - you can skip protein and use other veg protein sources such as peanuts, dry fruits, etc
| Meal | Sample Meal Ideas | Portion Size | Protein (g) | Carbohydrates (g) | Fats (g) |
|---|---|---|---|---|---|
| Breakfast | - Egg Bhurji with Whole Wheat Bread | 4 eggs + 2 slices bread | 28 | 30 | 20 |
| - Chicken Sandwich | 150g chicken + 2 slices bread | 40 - 45 | 40 | 8 | |
| - Omelette with salad | 4 eggs omelet with butter/ghee | 24 | 5 | 25 | |
| Lunch | - Grilled Chicken Breast with Quinoa | 100g chicken breast + 1/2 cup quinoa | 25 | 30 | 5 |
| - Fish Curry with Brown Rice | 1 cup curry + 1 cup rice | 20 | 50 | 7 | |
| - Chicken with Roti | 1 serving | 30 | 40 | 12 | |
| Dinner | - Tandoori Chicken | 1 chicken leg + rice | 18 | 45 | 10 |
| - Fish Tikka Masala with Rice | 1 serving | 22 | 40 | 8 | |
| - Chicken Biryani | 1 serving | 25 | 60 | 15 | |
| Snacks | - Grilled Chicken | 2 skewers | 15 | 5 | 8 |
| - Boiled Eggs | 4 eggs + cheeze | 24 | 2 | 26 | |
| - Chicken Tikka | 200g | 40 - 45 | 2 | 12 | |
| Pre workout (1 hour before workout) | For weight gain - Curd + 2 medium sized boiled Potato | 12 | 76 | 7 - 9 |
🗒️ NOTE - More meals will be added soon! Make sure you follow me to get updates regarding that : )