vegetarian diet
MEAL 1 — BREAKFAST
200g Low Fat Paneer (bhurji style, dry cooked)
60g Oats (dry)
½ Banana
Black Coffee
MEAL 2 — MID-MORNING SNACK
1 Scoop Whey Protein (30g)
1 Medium Apple
MEAL 3 — LUNCH
100g Soya Chunks (dry, boiled)
150g Cooked Rice
100g Dal (Moong / Masoor)
100g Mixed Sabzi (no oil)
100g Low Fat Curd
3g Ghee
MEAL 4 — PRE-WORKOUT
1 Large Banana
2 Slices Whole Wheat Bread
5g Peanut Butter
POST-WORKOUT SHAKE
1 Scoop Whey Protein
100ml Toned Milk
MEAL 5 — DINNER
150g Low Fat Paneer
2 Small Chapatis (60g)
Cucumber / Palak Salad (unlimited)
4g Cooking Oil
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NON vegetarian diet
MEAL 1 — BREAKFAST
6 Egg Whites + 1 Whole Egg
60g Oats (dry)
½ Banana
Black Coffee
MEAL 2 — MID-MORNING SNACK
1 Scoop Whey Protein (30g)
1 Medium Apple
MEAL 3
150g Grilled Chicken Breast
150g Cooked Rice
100g Dal (Moong / Masoor)
100g Mixed Sabzi (no oil)
100g Low Fat Curd
3g Ghee
MEAL 4 — PRE-WORKOUT
1 Large Banana
2 Slices Whole Wheat Bread
5g Peanut Butter
POST-WORKOUT SHAKE
1 Scoop Whey Protein
100ml Toned Milk
MEAL 5 — DINNER
150g Paneer (low fat) OR Fish
2 Small Chapatis (60g)
Cucumber / Palak Salad (unlimited)
4g Cooking Oil