VEG MEAL PLAN

1-4TH WEEK

NOTE:
- The following meal plan is for 1st to
4th week only.
- Follow it religiously to get the best
result.
- The meal plan could be
monotonous but will surely give you
amazing result.
- If you follow it properly, you are
bound to get Inch Loss.
- The meal plan is wholesome and
nutritionally balanced.
- You will feel energetic, have a
better skin and reduce hairfall with
this meal plan.
ALL THE BEST!

MEAL PLAN
1-4TH WEEK
Upon waking up- scoop protein
powder in water (brands given in
the end of the PDF)
Breakfast- 2 slices of bread + 1
cheese slice/2 tbsp peanut
butter/butter/malai/1 tbsp
mayonaise. You can even have a
bowl of daliya/masala daliya
Lunch- Curd 200gms + 1 roti or 2
thin gujrati phulka + sabzi
(any)/dal
Snacks- Shredded or tender
coconut 50gms/1 cube cheese + 1
slice of bread/sprouts 1 bowl/ oats
3tbsp/1 moong or besan
chilla/30gms channa chaat +
100ml milk/almond milk
/100gms curd

Dinner- Paneer 100gms + 1 roti

or 2 thin gujrati phulka + sabzi
Bed time- Milk 150ml with
scoop protein powder
Pre workout meal- Milk 200ml
with scoop protein powder +
peanuts or almonds or cashew or
walnuts 25gms (A little less than a
handful/12-15 units)
Post workout- 1 scoop protein
powder with water + glucose 2- 3
tbsp or 1 sweet fruit like banana,
mango, chikoo, custard apple
Oil - 2-3 table spoons
Ghee - 2 table spoons

Important tips:
- Try and carry home made
food to get maximum precision
in your diet.
- Set fixed timing for your
meals. Eat every 3-4hours.
- Pre plan your day to avoid
going wrong or cheating.
- To add variety in your meal
plan, refer recipes from the
recipes PDF.
- Try to eat home made as much
as possible but in case you eating
out then refer eating out options
given below.

- Tea/ coffee should not exceed

more than 1-2 medium cups in
a day. Never start your day
with tea or coffee.
- Use stevia instead of sugar.
Stevia is available either in
ayurvedic shops or buy it
online.
-Mango, chikoo, custard apple,
grapes can be had only post
weight training session instead
of glucose. If you wish to have
any other fruit apart from
these fruits, then have it after
post cardio sessions. Eat Fruits
only as perv recommendation.
- Drink 3-4L of water each day.

- Keep your eyes open to

which food are you
choosing to eat. Look for
protein and fat rich foods
and low in carbohydrates.
- Never skip or delay your
meals.
- Innovate new recipes with
the food given in the meal
plans to make it more
interesting.
- Cheat meals are allowed
only twice in a week.

Cheat Meal List

Food item
Chips/ wafers,
biscuits, chiwda,
khakra, gathia, khari,
toast/ rusk,
bhakarwadi
Instant noodles, pasta,
pizza, burger, bhatura,
naan, or any maida
item
Wada pav, sev puri,
pani puri, pattis, tikki,
or any chaat
Pav bhaji, samosa, idli,
dosa, uttapam, medu
wada, poha, upma,
paratha, puri, dhokla,
Jalebi, rasmalai, gulab
jamun, ice cream,
chocolates, muffins,
cakes or any dessert
Syrups, sherbets,
artificial flavours,
colas, fruit juices
Alcohol, wine

When to
have?

How much
to have?

2/week, any
time of the
day. Only 2
meals. Keep in
mind you eat
healthy meal
too.

Just like your

normal meals
till you feel
satisfied.

Healthy Eating out options:

Breakfast:
- Paneer tikka
- Paneer cheese balls
- Any dry paneer dish
- Paneer Shashalik
Lunch/Dinner:
- Any paneer sabzi + 1 roti +
salad
- Curd/Raita + 1 roti + salad
Snacks:
- Cheese paneer sandwich
- Chana chat
- Sugarfree lassi/ Masala
chaas/plain curd
- Coconut water with malai

List of Protein Powder Brands:

- Best protein- Davisco Nutrimed
<< Click here to order
-Optimum Nutrition 100% whey
- Nature's best Isopure

You can buy these brands from

any genuine nutrition supplement
shop.
Ask the shopkeeper to give you
whey concentrate or whey isolate
from the above brands. See to it
that one scoop contains 24-25
grams of protein.

ALL THE BEST