Vegetarian Fat Loss Diet Plan for Beginners
Macros Calculation:
Height – 5’7 ( 170 Cms )
Body Weight Considered – 85 Kgs
Intensity – Beginner
IBW Range – 65 Kgs – 75 Kgs
Client is overweight and looking for fat loss
Protein – 90 gms (Body Weight in Kgs – 30 % x 1.5 gms)
Fats – 50 Gms – 80 Gms
Carbs – 100 gms
Meal Number
Meal 1 Breakfast
Meal 2 Lunch
Meal 3 Snacks
Meal 4
( Pre Workout)
Meal 5 Post
Workout
Meal 6 Dinner
Casein Protein
Menu Plan
1 Glass Milk – 200 Ml + 25 gms Almonds and
Walnuts
Palak Paneer Sabzi ( Paneer – 75 gms + Palak 100
gms ) + 2 Tsp Ghee + 1 Jowar/ Bajra / Nachni Roti
30 gms Flour
100 gms Sprouted Chaat + 50 gms Veggies
1 Scoop Whey Protein + 30 Gms Oat Meal
Protein
7
Fats
25
Carbs
12
15
30
27
24
3
28
22
1 Scoop Whey Protein
24
1
2
Paneer Salad – 100 gms Paneer + 100 Gms
Veggies
Total
Total Calories = 1463 Kcal
20
20
7
90
360
Cal
79
711
Cal
98
392
Cal
Please Note:
•
Water Intake should be 3-4 Litres Per day
•
It is also necessary to take care of your Calcium and Vitamin D3 supplements based
on your D3 levels
•
Multivitamins and Omega 3 as discussed in Video
Designed By :
Arpit Mangal
Certified Sports Science and Nutritionist
K11
International Pearson Assured