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Diet Plan

The document outlines a detailed daily meal plan starting from early morning to bedtime, including specific food items and their calorie counts. It includes various meals such as breakfast, lunch, snacks, and dinner, emphasizing the inclusion of nuts, seeds, fruits, and protein shakes. The plan is designed to provide a balanced intake of nutrients throughout the day.

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1219vinitasinha
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35 views3 pages

Diet Plan

The document outlines a detailed daily meal plan starting from early morning to bedtime, including specific food items and their calorie counts. It includes various meals such as breakfast, lunch, snacks, and dinner, emphasizing the inclusion of nuts, seeds, fruits, and protein shakes. The plan is designed to provide a balanced intake of nutrients throughout the day.

Uploaded by

1219vinitasinha
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Early Morning 5:30am ✅ 10 almonds (70 kcal)

✅ 5 walnuts (130 kcal)


✅ 2 tbsp pumpkin seeds (150 kcal)
✅ 1 tbsp flaxseeds (ground) (80 kcal)
✅ 1 tbsp chia seeds (soaked) (100 kcal)

Breakfast 7:00 am 2 Boiled Egg


2 tbs Peanut Butter
2 tbs ghee
1 Fruits and dry fruits

Main Breakfast 9:00am Protien shake


Ingredients (Pre-Soaked Overnight)
✅ Dry Fruits (Soaked Overnight & Rinsed in the Morning)
Almonds – 10 pieces (~80 kcal)
Cashews – 8 pieces (~100 kcal)
Walnuts – 3 halves (~70 kcal)
Dates – 3 pieces (~100 kcal)
Figs (Anjeer) – 1 piece (~50 kcal)
Raisins – 1 tbsp (~50 kcal)
✅ Seeds (Soaked Overnight & Rinsed in the Morning)
Chia Seeds – 1 tbsp (~60 kcal)
Pumpkin Seeds – 1 tbsp (~60 kcal)
Sunflower Seeds – 1 tbsp (~50 kcal)
Sesame Seeds – 1 tbsp (~50 kcal)
✅ Flaxseeds (Not Soaked, Freshly Ground Before Blending)
Flaxseeds – 1 tbsp (~55 kcal)
✅ Other Ingredients
Whole Milk – 2.5 cups (~375 kcal)
Banana – 2 large (~250 kcal)
Honey – 1 tbsp (~60 kcal)

Lunch 2:00 pm Roti -3


Dal - 1 Bowl
Green Veg / Chicken -1
Salad - 1
Banana -1

Day Healty 3:00-4:00 pm Fruits/salad -1

Evening Snacks 5:00 pm Protien Shake


or
any healthy snacks

Dinner 8:00pm Rice/Roti - 2


Dal-1
Chicken/green veg -1
Salad-1
Ghee-1

Before Bed Snacks 9:30pm Healthy Dryfruit Banana Shake 1


Ingredients (Pre-Soaked Overnight)
✅ Dry Fruits (Soaked Overnight & Rinsed in the Morning)
Almonds – 10 pieces (~80 kcal)
Cashews – 8 pieces (~100 kcal)
Walnuts – 3 halves (~70 kcal)
Dates – 3 pieces (~100 kcal)
Figs (Anjeer) – 1 piece (~50 kcal)
Raisins – 1 tbsp (~50 kcal)
✅ Seeds (Soaked Overnight & Rinsed in the Morning)
Chia Seeds – 1 tbsp (~60 kcal)
Pumpkin Seeds – 1 tbsp (~60 kcal)
Sunflower Seeds – 1 tbsp (~50 kcal)
Sesame Seeds – 1 tbsp (~50 kcal)
✅ Flaxseeds (Not Soaked, Freshly Ground Before Blending)
Flaxseeds – 1 tbsp (~55 kcal)
✅ Other Ingredients
Whole Milk – 2.5 cups (~375 kcal)
Banana – 2 large (~250 kcal)
Honey – 1 tbsp (~60 kcal)

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