LEAN BODY DIET PLAN
This plan has three variants:
1. Vegetarian
2. Eggetarian
3. Non-Vegetarian
All three of them have approximately the same amount of calories and macronutrients.
Calories: 2000 calories
Carbohydrates: 250 gm
Protein: 120 gm
Fats: 60 gm
1 gram of carbohydrates provides 4 calories.
1 gram of protein provides 4 calories.
1 gram of fat provides 9 calories.
To calculate the calorie distribution:
Carbohydrates:
250 grams of carbohydrates x 4 calories per gram = 1000 calories
Protein:
120 grams of protein x 4 calories per gram = 480 calories
Fats:
60 grams of fat x 9 calories per gram = 540 calories
Total= Approximately 2000 calories
Vegetarian Diet Plan
Breakfast:
1 cup/150g of cooked oatmeal topped with sliced almonds and fresh berries
1 cup/200g of low-fat yogurt
1 medium-sized banana
Snack:
A handful of mixed nuts (almonds, walnuts, cashews)
Lunch:
1 cup/150g of cooked brown rice
1 cup/150g of mixed vegetables (such as cauliflower, carrots, and peas) cooked with spices
1 cup200g of dal
1 small whole wheat roti or chapati
1 cup/200g of cucumber and tomato salad with a squeeze of lemon juice
Snack:
1 medium-sized apple
2 tablespoons of peanut butter
Dinner:
1 cup/150g of cooked quinoa
1 cup/200g of chickpea curry (chana masala) cooked with onions, tomatoes, and spices
1 cup/200g of spinach saag cooked with paneer (Cottage cheese)
1 small whole wheat roti or chapati
Snack:
1 bowl/200g of sliced mixed fruits (such as watermelon, pineapple, and grapes)
Eggetarian Diet Plan
Breakfast:
2 boiled eggs
2 slices of whole wheat bread
1 tablespoon of peanut butter
1 medium-sized banana
Snack:
1 cup/200g of Greek/low-fat yogurt
1 tablespoon of chia seeds
Lunch:
1 cup/150g of cooked brown rice
1 cup/200g of mixed vegetables (such as broccoli, carrots, and capsicum) stir-fried with olive oil
1 boiled egg
1 cup/200g of dal
1 small whole wheat roti or chapati
1 cup/200g of cucumber and tomato salad with a squeeze of lemon juice
Snack:
1 boiled egg
A handful of mixed nuts (almonds, walnuts, cashews)
Dinner:
1 cup/150g of cooked quinoa
1 cup/200g of chickpea curry (chana masala) cooked with onions, tomatoes, and spices
1 boiled egg
1 cup/150g of spinach saag cooked with paneer (Cottage cheese)
1 small whole wheat roti or chapati
Snack:
1 bowl/200g of sliced mixed fruits (such as watermelon, pineapple, and grapes)
Non-Vegetarian Diet Plan
Breakfast:
2 boiled eggs
2 slices of whole wheat bread
1 medium-sized banana
Snack:
1 cup/200g of Greek/low-fat yogurt
1 tablespoon of chia seeds
Lunch:
120 grams of grilled chicken breast
1 cup/150g of cooked brown rice
1 cup/200g of mixed vegetables (such as broccoli, carrots, and capsicum) stir-fried with olive oil
1 small whole wheat roti or chapati
1 cup/200g of cucumber and tomato salad with a squeeze of lemon juice
Snack:
2 boiled eggs
A handful of mixed nuts (almonds, walnuts, cashews)
Dinner:
120 grams of grilled fish (such as tilapia)
1 cup/150g of cooked quinoa
1 cup/200g of chickpea curry (chana masala) cooked with onions, tomatoes, and spices
1 small whole wheat roti or chapati
1 cup/200g of sautéed spinach with garlic and olive oil
Snack:
1 bowl/200g of sliced mixed fruits (such as watermelon, pineapple, and grapes)