NUTRITION PLAN- BEGINNERS (VEG &

NONVEG)-12 Weeks
Change the ingredient’s quantity according to your Macros (FIND through
given Example)

CHANGE IN NUTRITION
Start your Week 1 with “Maintenance calories”

After using the “Calorie Calculator” (Find any in Internet).

For example: If Maintenance Calories comes = 2500 kcal then,

Week 1 = 2500 kcal is your starting point (calorie limit).

MACRO SPLIT CALCULATION

Macro setup for WEEK 1 to WEEK 4

PROTEIN= 1.2 * (per pound body weight)
CARBOHYDRATES= 1.9 * (per pound body weight)

FOR EXAMPLE, A person with A CALORIE limit = 2500kcal and BODY

WEIGHT: 73kg (160 lbs). So, PROTEIN= 1.2 * 160 (per pound body
weight) = 192 grams = 786kcal {Since, 1gm protein= 4kcal}

CARBOHYDRATES= 1.9 * 160 (per pound body weight) = 304 grams =

1216kcal {Since, 1gm carb= 4kcal}

FATS = 2500- (786+1216) = 516kcal = 57grams {Since, 1gm fat= 9kcal}

Macro Split according to 2500kcal for WEEK 1 to WEEK 4
[192Protein/304Carbs/57Fats].
Macro setup for WEEK 5 to WEEK 8

Increase 400kcal from your starting calorie limit i.e. (2500+400 =

2900) 2900kcal is the limit now,
PROTEIN= 1.1 * (per pound body weight)
CARBOHYDRATES= 2 * (per pound body weight)-
Find out FATS using the same calculation as above in week 1 to week
4.

*CALCULATE Macro setup exactly like the Example given as above in

week 1 to week 4*

Macro setup for WEEK 9 to WEEK 12

PROTEIN= 1.1 * (per pound body weight)
CARBOHYDRATES= 2.2 * (per pound body weight)
FATS remain same as week 5- week 8.

NON-VEG Diet Plan

MEAL 1
- 50g Oats
-10 Almonds
-WHEY ISOLATE PROTEIN 1scoop [Optional]
-Half apple OR half banana
- Sprinkle cinnamon
-20g peanut butter (100% Natural)

MEAL 2
- Omelette (1 whole +5 EGG white)
- 1/2 CUP Spinach (alternate with onions & tomatoes)
- 1 whole wheat roti
- 1 cup Coffee+ Low fat milk 50ml (no sugar)

MEAL 3- Fried rice

- 200g Brown Rice (COOKED)
- 1tb SPOON pasta Sauce OR Raw Tomato chutni (less salt) homemade
- 150g chicken (Add BROCOLI, bell pepper and onions on fried rice)
- Half cup Low fat Dahi/ YOGURT
- Ginger, Garlic and green chillies

MEAL 4
- 30g CASHEWS OR 30g WALLNUTS + 1 Banana (Snack)
- GREEN TEA (NO SUGAR)

----Workout--------
Post workout MEAL- 6 Egg Whites + 1 Banana OR 3 Dates
MEAL 5
- 150g chicken breast cooked
- SALAD- Lettuce, Cucumber, tomato, carrots and balsamic vinegar or salsa
- 200 gm sweet potato (boiled 0r baked) OR 2 wheat roti.

Before Bed 1 Glass Milk + 10 Almonds

VEG Diet Plan

MEAL 1
- 50g Oats
-10 Almonds
-WHEY ISOLATE PROTEIN 1scoop [Optional]
-Half apple OR half banana
- Sprinkle cinnamon
-20g peanut butter (100% Natural)

MEAL 2
- 100g Black Channa (Boiled)+ 100g Soya Bean Daal (Boiled)
- 1/2 CUP Spinach (alternate with onions & tomatoes)
- 1 cup Coffee+ Low fat milk 50ml (no sugar)

MEAL 3
- 200g Brown Rice (COOKED)
- 150g Rajma Daal (Boiled) (Add BROCOLI, bell pepper and onions on fried rice)
- Half cup Low fat Dahi/ YOGURT
- Ginger, Garlic and green chillies

MEAL 4
- 30g CASHEWS OR 30g WALLNUTS + 1 Banana (Snack)
- GREEN TEA (NO SUGAR)

----Workout--------
Post workout MEAL- 1 scoop whey + 1 Banana OR 3 Dates
MEAL 5
- 150g Paneer Bhuriji
- SALAD- Lettuce, Cucumber, tomato, carrots and balsamic vinegar or salsa
- 2 wheat roti.
Before Bed 1 Glass Milk + 10 Almonds
Note: The quantity of each food item may change according to your macros, feel free to fix it
according to your Macros requirement.