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Free Vegetarian Nutrition Plan

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There are four macronutrients the human body can get energy from: carbohydrates,
proteins, and fats. Calories are the amount of energy your body can derive from these

Caloric content of all four macronutrients is mentioned below. You can adjust the
amount of calories in this diet based on your calculated maintenance calories and rate
of fat loss.

Macronutrient Calories per gram

Carbohydrates 4

Protein 4

Fats 9

Alcohol 7

Maintenance Calories*

The amount of calories your body needs to maintain your current bodyweight.

How to Calculate it?

Take your​ bodyweight in pounds​ and multiply it by 9-14 . The no. you multiply it by
depends on your activity levels.

● If you’re a sedentary female (think office job) who trains anywhere from
3-5x per week: go with the lower end (9-10).
● If you’re a female who works a fairly active job or any job that has you on
your feet quite a bit and you’re training 3-5x per week: go with the mid
range (10-12).

● If you’re a sedentary male (office job) who trains 3-5x per week: go with
the low to mid-range (10-12).
● If you’re a male who works a fairly active job, and you’re training 3-5x per
week: go with the higher end (12-14)

> ​For a standard rate of fat loss consume 250-300 calories less than your maintenance
everyday. For faster fat loss 500-600 can be reduced.

> ​For muscle/weight gain consume 200-400 calories more than your maintenance
calories everyday.

Assuming you are an 85 Kg (~190 lbs) man with a desk job, who trains 3-5 times/week.

Your estimated maintenance calories will be 190x12 i.e. around 2300 Kcal/day. For
creating a decent caloric deficit let’s reduce 300 calories. Therefore, your daily caloric
intake will be around 2000 calories for fat loss.

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Nutrition & Supplement Chart

Calories:​ 2,000

Pre Workout

Go to gym after 30 mins of completing this meal

Whey Protein 1 Scoop

Banana 1 Big

Peanut Butter 20g


Paneer 100g

Low calorie fruits 100 g

(anything which has less than 20g



Rice 40 g (raw weight)

Soya Chunks 40g (raw weight)

Green vegetables As much as you like

E.g.- Capsciucms, Green Beans, Brocolli

Post Workout

Nuts 10g

Whey Protein 1 Scoop

Mashed Potato 100 g

Snack Meal

Nuts 20 g


Tofu 150g

Green vegetables As much as you like

E.g.- Capsciucms, Green Beans, Brocolli

Before Bed

Double Toned Milk ½L

Oil for cooking: ​15 g

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Essential Supplements

Supplement Dosage Time


Multivitamin 1 serving Breakfast

Vitamin D 5000 IU Breakfast

Creatine 5g Post workout

Ashwagandha 2 tabs Breakfast & Dinner

Whey Protein As Per Requirement As Per Requirement

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This is a basic nutrition and supplement guide for improved health & well-being.

If you wish to get customized nutrition and training plans as per your lifestyle,
preference and goals (muscle building/fat loss/strength-up).

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Once you join, ​What do you get?

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✔ Learn how to eat healthy without feeling like dieting.

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