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FREE BASIC DIET PLANS (Men/ Women) - Veg/ Non-Veg

- These plans are curated for the individuals between 55-65 Kg of body weight and age group between 18 - 40 without considering body types, health conditions, injuries and other complaints! However, Customized plans are always just a Click away!

- Food Items/ ingredients are mentioned clearly in the plan if they are to be considered raw or cooked based on your own recipe!

NOTE:
These particular diets are not 100% result oriented for everyone, just a sample diet plan based on the goal daily nutrient intake.
But, you can give it a TRY for 20 days at least for the changes to speak!

Muscle building diet plan (Men/ Women)
2000 Calories

Meal 1: Breakfast
Whole wheat bread (100g) + Peanut butter natural (20g) + Whole eggs boiled (2) OR Toned milk (250ml)

Meal 2: Lunch
Cooked white rice (220g) + Ghee OR Olive oil (10g) + Onions (50g) + Chicken breast boneless cooked (150g) OR Raw paneer (75g)

Meal 3: Snack
Apple (120g) + Beetroot (120g) + Walnuts (30g) + Almonds (15g)

Meal 4: Dinner
Plain rolled oats (75g) + Toned milk (150ml) + Banana (80g) + Chia seeds raw/ plain (15g) + Dates seedles (15g)

Nutrition profile:
Protein: 100-110g
Carbs: 200-220g
Fats: 70-80g
Fiber: 25-30g

a blue plate with the words burn fat spelled on it

Weight loss diet plan (Men/ Women)
1600 Calories

Meal 1: Breakfast
Chickpeas raw (55g) OR Omelette (whole eggs raw 2 + egg whites 3) + Oilve oil OR Ghee (10g) + Tomatoes (50g) + Pista plain (30g)

Meal 2: Lunch
Cooked white rice (220g) + Ghee OR Olive oil (10g) + Onions (50g) + Chicken breast boneless cooked (100g) OR Raw paneer (50g)

Meal 3: Snack
Cashews plain (30g) + Carrot raw/ boiled (150g) + Cucumber (150g)

Meal 4: Dinner
Moong bean sprouts raw (65g) + Ghee OR Olive oil (5g) + Greek Yogurt plain and natural (150g)

Nutrition profile:
Protein: 95-100g
Carbs: 170-180g
Fats: 55-65g
Fiber: 25-30g