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    Veg Meal Plan 1

    Uploaded by

    Ankita Gaurav Agarwal
    This document provides a 4-week vegetarian meal plan along with important tips. The meal plan consists of breakfast, lunch, dinner and snack options including items like bread, cheese, curd, roti, sabzi and protein powder. Snacks include options like sprouts, oats and channa chaat. Cheat meals are allowed twice a week from a list of items. The meal plan is intended to provide weight loss and fitness benefits like reduced hair fall and a better skin through being wholesome, nutritionally balanced and following the plan religiously. Important tips include pre-planning meals, drinking enough water, choosing protein and fat-rich low-carb foods, and innovating recipes for variety.

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    © All Rights Reserved
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    Veg Meal Plan 1

    Uploaded by

    Ankita Gaurav Agarwal
    143 views11 pages
    This document provides a 4-week vegetarian meal plan along with important tips. The meal plan consists of breakfast, lunch, dinner and snack options including items like bread, cheese, curd, roti, sabzi and protein powder. Snacks include options like sprouts, oats and channa chaat. Cheat meals are allowed twice a week from a list of items. The meal plan is intended to provide weight loss and fitness benefits like reduced hair fall and a better skin through being wholesome, nutritionally balanced and following the plan religiously. Important tips include pre-planning meals, drinking enough water, choosing protein and fat-rich low-carb foods, and innovating recipes for variety.

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    diet

    Original Title

    Veg meal plan 1

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    This document provides a 4-week vegetarian meal plan along with important tips. The meal plan consists of breakfast, lunch, dinner and snack options including items like bread, cheese, curd, roti, sabzi and protein powder. Snacks include options like sprouts, oats and channa chaat. Cheat meals are allowed twice a week from a list of items. The meal plan is intended to provide weight loss and fitness benefits like reduced hair fall and a better skin through being wholesome, nutritionally balanced and following the plan religiously. Important tips include pre-planning meals, drinking enough water, choosing protein and fat-rich low-carb foods, and innovating recipes for variety.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    143 views11 pages

    Veg Meal Plan 1

    Uploaded by

    Ankita Gaurav Agarwal
    This document provides a 4-week vegetarian meal plan along with important tips. The meal plan consists of breakfast, lunch, dinner and snack options including items like bread, cheese, curd, roti, sabzi and protein powder. Snacks include options like sprouts, oats and channa chaat. Cheat meals are allowed twice a week from a list of items. The meal plan is intended to provide weight loss and fitness benefits like reduced hair fall and a better skin through being wholesome, nutritionally balanced and following the plan religiously. Important tips include pre-planning meals, drinking enough water, choosing protein and fat-rich low-carb foods, and innovating recipes for variety.

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    VEG MEAL PLAN

    1-4TH WEEK

    NOTE:
    - The following meal plan is for 1st to
    4th week only.
    - Follow it religiously to get the best
    result.
    - The meal plan could be
    monotonous but will surely give you
    amazing result.
    - If you follow it properly, you are
    bound to get Inch Loss.
    - The meal plan is wholesome and
    nutritionally balanced.
    - You will feel energetic, have a
    better skin and reduce hairfall with
    this meal plan.
    ALL THE BEST!

    MEAL PLAN
    1-4TH WEEK
    Upon waking up- scoop protein
    powder in water (brands given in
    the end of the PDF)
    Breakfast- 2 slices of bread + 1
    cheese slice/2 tbsp peanut
    butter/butter/malai/1 tbsp
    mayonaise. You can even have a
    bowl of daliya/masala daliya
    Lunch- Curd 200gms + 1 roti or 2
    thin gujrati phulka + sabzi
    (any)/dal
    Snacks- Shredded or tender
    coconut 50gms/1 cube cheese + 1
    slice of bread/sprouts 1 bowl/ oats
    3tbsp/1 moong or besan
    chilla/30gms channa chaat +
    100ml milk/almond milk
    /100gms curd

    Dinner- Paneer 100gms + 1 roti


    or 2 thin gujrati phulka + sabzi
    Bed time- Milk 150ml with
    scoop protein powder
    Pre workout meal- Milk 200ml
    with scoop protein powder +
    peanuts or almonds or cashew or
    walnuts 25gms (A little less than a
    handful/12-15 units)
    Post workout- 1 scoop protein
    powder with water + glucose 2- 3
    tbsp or 1 sweet fruit like banana,
    mango, chikoo, custard apple
    Oil - 2-3 table spoons
    Ghee - 2 table spoons

    Important tips:
    - Try and carry home made
    food to get maximum precision
    in your diet.
    - Set fixed timing for your
    meals. Eat every 3-4hours.
    - Pre plan your day to avoid
    going wrong or cheating.
    - To add variety in your meal
    plan, refer recipes from the
    recipes PDF.
    - Try to eat home made as much
    as possible but in case you eating
    out then refer eating out options
    given below.

    - Tea/ coffee should not exceed


    more than 1-2 medium cups in
    a day. Never start your day
    with tea or coffee.
    - Use stevia instead of sugar.
    Stevia is available either in
    ayurvedic shops or buy it
    online.
    -Mango, chikoo, custard apple,
    grapes can be had only post
    weight training session instead
    of glucose. If you wish to have
    any other fruit apart from
    these fruits, then have it after
    post cardio sessions. Eat Fruits
    only as perv recommendation.
    - Drink 3-4L of water each day.

    - Keep your eyes open to


    which food are you
    choosing to eat. Look for
    protein and fat rich foods
    and low in carbohydrates.
    - Never skip or delay your
    meals.
    - Innovate new recipes with
    the food given in the meal
    plans to make it more
    interesting.
    - Cheat meals are allowed
    only twice in a week.

    Cheat Meal List


    Food item
    Chips/ wafers,
    biscuits, chiwda,
    khakra, gathia, khari,
    toast/ rusk,
    bhakarwadi
    Instant noodles, pasta,
    pizza, burger, bhatura,
    naan, or any maida
    item
    Wada pav, sev puri,
    pani puri, pattis, tikki,
    or any chaat
    Pav bhaji, samosa, idli,
    dosa, uttapam, medu
    wada, poha, upma,
    paratha, puri, dhokla,
    Jalebi, rasmalai, gulab
    jamun, ice cream,
    chocolates, muffins,
    cakes or any dessert
    Syrups, sherbets,
    artificial flavours,
    colas, fruit juices
    Alcohol, wine

    When to
    have?

    How much
    to have?

    2/week, any
    time of the
    day. Only 2
    meals. Keep in
    mind you eat
    healthy meal
    too.

    Just like your


    normal meals
    till you feel
    satisfied.

    Healthy Eating out options:


    Breakfast:
    - Paneer tikka
    - Paneer cheese balls
    - Any dry paneer dish
    - Paneer Shashalik
    Lunch/Dinner:
    - Any paneer sabzi + 1 roti +
    salad
    - Curd/Raita + 1 roti + salad
    Snacks:
    - Cheese paneer sandwich
    - Chana chat
    - Sugarfree lassi/ Masala
    chaas/plain curd
    - Coconut water with malai

    List of Protein Powder Brands:


    - Best protein- Davisco Nutrimed
    << Click here to order
    -Optimum Nutrition 100% whey
    - Nature's best Isopure

    You can buy these brands from


    any genuine nutrition supplement
    shop.
    Ask the shopkeeper to give you
    whey concentrate or whey isolate
    from the above brands. See to it
    that one scoop contains 24-25
    grams of protein.

    ALL THE BEST

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