Uploaded by kazmi S

Diet Plan

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FAT GAIN DIET PLAN
Wake up
Consume 1 full glass normal Water
Before Workout 1 bowl Oats with Milk + 1/2 scoop Whey Protein with Milk + 1 cup Black
Coffee
After workout
1 Banana + 1 scoop Whey Protein or 1 bowl of any Sprouts or Beans
Breakfast
1 small bowl of Poha / Upma / Idli / Dosa / Paratha + 1 cup Tea
Mid-morning
1 to 2 Sweet Potatoes + 10 almond + 1 spoon Peanut Butter
Lunch
2 to 3 Roti + 1 bowl Vegetables + 100 gm Paneer + 1 bowl Rice 1 bowl Curd
+ 1 bowl Salad
Evening
1 bowl of any sprouts or Beans + 5 Walnuts + 1 spoon Peanut Butter + 1
cup Green Tea
Dinner
1 to 2 Roti or 1 bowl Rice with Vegetables + 100 gm Paneer or Tofu + 1
bowl any Dal + 1 bowl Salad
Before Bed
1 glass Milk with 1/2 scoop Whey Protein or 1 glass normal Milk
Important Note:
All dietary information presented above are intended for informational purpose only and not intended as personalized advice.
This diet plan should not be treated as a substitute for consultation with a licensed healthcare practitioner. In case you have any
type of food allergy, please consult your physician or other licensed healthcare practitioner before using the above diet.
FAT LOSS DIET PLAN
Wake up
1 full glass normal Water
Before Workout 1 bowl Oats with Milk + 1/2 scoop Whey Protein with Milk + 1 cup Black
Coffee
After workout
3 Dates + 1 scoop Whey Protein or 1 bowl of any Sprouts or Beans
Breakfast
1 small bowl of Poha / Upma / Idli / Dosa / Paratha + 1 cup Tea
Mid-morning
10 Almonds + 1 spoon Peanut Butter + 1 cup Green Tea
Lunch
1 to 2 Rotis + Vegetables + 100 gm Paneer + 1 bowl Curd + 1 bowl Salad
Evening
1 handful of Dry Peanuts / Dry Chana / any Beans + 1 spoon Peanut Butter
+ 1 cup Green Tea
Dinner
1 Roti with Vegetables + 50 gm Paneer or Tofu + 1 bowl Salad
Before Bed
1 glass Milk with 1/2 scoop Whey Protein or 1 glass normal Milk
Important Note:
All dietary information presented above are intended for informational purpose only and not intended as personalized advice.
This diet plan should not be treated as a substitute for consultation with a licensed healthcare practitioner. In case you have any
type of food allergy, please consult your physician or other licensed healthcare practitioner before using the above diet.
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