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21 -DAY TRANSFORMATION
*DISCLAIMER: We as a brand promote veganism for best results but do not enforce the same on
anyone. Hence the Nutrition Plan has food choices for Vegans/Vegetarians & Non Vegetarians.

The perfect combination of Workout and Eating Right helps in achieving an ideal
body weight and fat percent.

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BASIC GUIDELINES:-

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1) Avoid a cheat meal/reward meal for 21 days

2) Don’t shy fats: Healthy fat from nuts (almond, walnut) & seeds (flaxseed, chia,
pumpkin seeds) are absolutely essential to support muscle recovery and fat loss. Of
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Course don’t overdo them, but include small quantities in-between meals.

3) Cut off all Refiner sugar: Once you taste it, it’s difficult to resist eating more. And
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sugar is the root cause of body inflammation and weight gain hence for the next 4
weeks cut off sugar from your daily meals completely. This includes cookies, biscuits
as well.

4) Make sure you get 7-8 hrs of Sleep at night to ensure that your body is recovering
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from the workout. Melatonin (hormone released in the body during sleep) helps in
weight loss and fat loss too!

5) Hydrate, hydrate, hydrate: Your body is made of 72% water making it the most vital.
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Do not allow yourself to be dehydrated throughout the day or even during workout.
Keep sipping small sips intra workout of water or lemon water.

6) Eating Intermittently twice a week within an 8 hour window helps bring about a
caloric deficit for weight loss.

7) Cut back on salt intake: The #1 reason for weight gain is water retention in the
body & salt which is sodium rich causes water retention. Cut back using table salt,
eating packaged foods that are heavily salted and watch that belly go flat!
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BALANCED MEAL TEMPLATE

(INTENSE WORKOUT DAYS)
MEAL NAME APPROX QTYS NOTES

ON WAKING UP

Luke warm water 200-250 ml (1 tall glass) add 2 pinches jeera powder

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lime 1/4th squeeze into luke warm
water

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cold pressed coconut oil 1 tsp add to luke warm water

BREAKFAST

VEGAN & VEGETARIAN OPTIONS:

Oatmeal (made in almond milk

tn Use 5 teaspoons raw oats,
150 ml unsweetened
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OR Tonned milk) 0.75 bowl = 150 g almond milk/tonned milk,
add 1 banana & 1 tsp chia
seeds
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OR

Quinoa OR Amaranth 0.75 bowl = 150 g Add 5 teaspoons quinoa OR

Upma with veggies amaranth grain to 200 ml
water, add diced veggies
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like carrot, beetroot,

zucchini, etc along. Cover
with a lid & let it cook for
15-20 mins OR till the
water is dried out.

OR

Kanda Poha (with moth 0.75 bowl = 150 g use 50% poha & 50%
beans) boiled moth beans
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NON VEGETARIAN OPTIONS:

Egg Omelette Use 1 whole egg & 1

egg white

Sourdough bread OR 1 bread slice / 1 Chila

Nachni Chila

OR

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Oats-Egg Chila 2 no.s Use 1 whole egg, 3

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teaspoon oats, 2 spoon
curd - to make batter. Add
veggies to batter & cook
on a pan

OR

Egg (boiled)
tn 1 whole + 1 white
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Kanda Poha/ Upma 0.5 bowl = 100 g

MID - MORNING
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Green Tea 1 cup

LUNCH
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VEGAN & VEGETARIAN OPTIONS:

Basic Salad 0.5 bowl = 100 g

Jowar Roti OR Wheat 1 small jowar (Idli sized) / use 1 tsp ghee
Phulkas (add 1 spoon 1 phulka
esabgol to wheatflour)

Subzi 0.5 bowl = 100 g Any Subzi without potatoes

Boiled moong OR Boiled 0.5 bowl = 100 g

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Black Chana OR Boiled

Lobia

OR

Basic Salad 0.5 bowl = 100 g

Brown Rice/Red Rice 0.5 bowl = 100 g add diced veggies

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Dal 0.75 bowl = 150 g Simple dals -yellow or
green moong

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NON VEGETARIAN OPTIONS:

Basic Salad 0.5 bowl = 100 g

Jowar Roti OR Wheat

Phulkas (add 1 spoon
esabgol to wheatflour)
tn 1 small jowar (Idli sized) /
1 phulka
use 1 tsp ghee
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Subzi 0.5 bowl = 100 g Any Subzi without potatoes

Chicken/Fish 50 g (4 ice cube sized pcs)

(steamed/grilled/pan-tossed)
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OR

Basic Salad 0.5 bowl = 100 g

Brown Rice/Red Rice 0.5 bowl = 100 g add diced veggies

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Egg white curry use 2 egg whites

MID AFTERNOON / EARLY EVENING DRINK

Buttermilk (thin) 1 glass add jeera powder

EVENING SNACK

Almond/Walnut 5 no.s / 2 walnut halves

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Flaxseed 1 tsp

Pumpkin seeds 1 tsp

DINNER (ONLY VEGETARIAN/VEGAN MEALS, AVOID NON VEG)

Vegetable Soup 1 bowl = 200 ml

Chickpea Tikkis OR 4-5 small tikkis

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Vegetable Tikki with
panner

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OR

Dal-Khichadi 0.5 bowl = 100 g

Basic Salad

OR
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Tofu/Paneer bhurji 100 g tofu/ 60 g paneer *add diced veggies

Jowar Roti OR Wheat 1 small jowar (Idli sized) /

Phulkas (add 1 spoon 1 phulka
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esabgol to wheatflour)

INTERMITTENT FASTING MEAL TEMPLATE - 8 HOUR

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EATING WINDOW (12 pm- 8 pm), 16 HOURS

FASTING (TWICE A WEEK ONLY)
MEAL NAME APPROX QTYS NOTES

ON WAKING UP

Luke warm water 200-250 ml (1 tall glass) add 2 pinches jeera powder

lime 1/4th squeeze into luke warm

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water

cold pressed coconut oil 1 tsp add to luke warm water

*Can consume Black Tea/Black Coffee/Green Tea till breaking fast at 12 pm

12 PM MEAL

VEGANS OPTIONS

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Ace Blend Protein 1 sachet = 30 g add to 250 ml cool water

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VEGETARIANS OPTIONS

Ace Blend protein OR 1 sachet = 30 g OR 1 add Ace blend to 250 ml

Buttermilk (thin) Tall glass Buttermilk cool water

NON-VEGETARIAN OPTIONS

Ace Blend protein OR

tn ` add Ace blend to 250 ml
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Eggs (boiled) cool water

LUNCH (1.30-2 PM)

VEGAN & VEGETARIAN OPTIONS:

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Basic Salad 0.5 bowl = 100 g

Jowar Roti OR Wheat 1 small jowar (Idli sized) / use 1 tsp ghee
Phulkas (add 1 spoon 1 phulka
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esabgol to wheatflour)

Subzi 0.5 bowl = 100 g Any Subzi without potatoes

Boiled moong OR Boiled 0.5 bowl = 100 g

Black Chana OR Boiled
Lobia

OR

Basic Salad 0.5 bowl = 100 g

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Brown Rice/Red Rice 0.5 bowl = 100 g add diced veggies

Dal 0.75 bowl = 150 g Simple dals -yellow or

green moong

NON VEGETARIAN OPTIONS:

Basic Salad 0.5 bowl = 100 g

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Jowar Roti OR Wheat 1 small jowar (Idli sized) / use 1 tsp ghee
Phulkas (add 1 spoon 1 phulka

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esabgol to wheatflour)

Subzi 0.5 bowl = 100 g Any Subzi without potatoes

Chicken/Fish 50 g (4 ice cube sized pcs)

(steamed/grilled/pan-tossed)
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NUTRITION PLAN PREPARED BY: Namrata Gulati, Sports Dietitian
OR
Basic Salad 0.5 bowl = 100 g

Brown Rice/Red Rice 0.5 bowl = 100 g add diced veggies

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Egg white curry use 2 egg whites

EVENING SNACK
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Almond/Walnut 5 no.s / 2 walnut halves

Flaxseed 1 tsp

Pumpkin seeds 1 tsp

DINNER (8 PM MAX) (ONLY VEGETARIAN/VEGAN MEALS, AVOID NON VEG)

Vegetable Soup 1 bowl = 200 ml

Chickpea Tikkis OR 4-5 small tikkis

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Vegetable Tikki with

panner

OR

Dal-Khichadi 0.5 bowl = 100 g

Basic Salad 0.5 bowl = 100 g

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OR

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Tofu/Paneer bhurji 100 g tofu/ 60 g paneer *add diced veggies

Jowar Roti OR Wheat 1 small jowar (Idli sized) /

Phulkas (add 1 spoon 1 phulka
esabgol to wheatflour)
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WORKOUT MEALS (CONSUME THESE
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WHICHEVER TIME OF THE DAY WORKING OUT)
MEAL NAME APPROX QTYS NOTES
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20-30 MINS PRE WORKOUT

Apple/Guava/Orange/Swe 1 medium fruit

et lime/Kiwi
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DURING WORKOUT

Plain water/Lemon 350-500 ml

water (unsweetened)

IMMEDIATELY POST WORKOUT

OPTION 1

ACE blend protein 0.5 sachet add to 150 ml cool

water
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OPTION 2

Sattu powder in water 20 g sattu in 150 squeeze lime, add

ml water pinch of rock salt

MISCELLANEOUS NOTES

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*KEY FOR NUTRITION PLAN

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1 tsp = 1 teaspoon
1 Tbsp = 1 tablespoon
1 bowl = Soup bowl size

TYPE OF OIL RECOMMENDED: tn

Ricebran Oil/ Canola Oil: 2 teaspoon per day
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Ghee: 1 teaspoon per day
Extra virgin olive oil: 1 teaspoon per day

APPROX WATER CONSUMPTION RECOMMENDED PER DAY:

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2 .5-3 litres / day

500 ml fluid per hour of workout

LIST OF FOODS TO AVOID:

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• Processed foods / Packaged foods

• White Rice

• Refined wheat flour

• Sugar

• Alcohol