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  • 8weeksfatlossnutri TI ON Plan: Beni FI Tsofhealthyeati NG

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    Vardan
    12 views4 pages
    The document provides an 8-week meal plan designed to promote fat loss through healthy eating. The plan includes 7 meals per day: oats for breakfast, a spinach omelette for a morning snack, a bean bowl for lunch, a mixed shake before working out, whey protein after working out, boiled eggs and vegetables for dinner, and nuts and milk before bed. The goals of the plan are to burn fat efficiently, maintain metabolism and muscle mass, promote recovery, and maintain energy levels.

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    Vardan chaudhar.pdf

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    The document provides an 8-week meal plan designed to promote fat loss through healthy eating. The plan includes 7 meals per day: oats for breakfast, a spinach omelette for a morning snack, a bean bowl for lunch, a mixed shake before working out, whey protein after working out, boiled eggs and vegetables for dinner, and nuts and milk before bed. The goals of the plan are to burn fat efficiently, maintain metabolism and muscle mass, promote recovery, and maintain energy levels.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    12 views4 pages

    8weeksfatlossnutri TI ON Plan: Beni FI Tsofhealthyeati NG

    Uploaded by

    Vardan
    The document provides an 8-week meal plan designed to promote fat loss through healthy eating. The plan includes 7 meals per day: oats for breakfast, a spinach omelette for a morning snack, a bean bowl for lunch, a mixed shake before working out, whey protein after working out, boiled eggs and vegetables for dinner, and nuts and milk before bed. The goals of the plan are to burn fat efficiently, maintain metabolism and muscle mass, promote recovery, and maintain energy levels.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 4

    Var

    danchaudhar
    y

    8WEEKSFATLOSSNUTRI
    TION
    PLAN
    Di
    et Pr
    inci
    ples & Gui
    del
    ines

    1. Bur
    n Fat at an ext
    remel
    y ef
    fi
    cient r
    ate

    2. Keep met
    abol
    i
    sm at an opt
    imal r
    ate t
    hroughout t
    he di
    et

    3. Pr
    omot
    e opt
    imal Recov
    ery

    4. Mai
    ntai
    n Muscl
    eMass

    5. Emphasize y our abil


    i
    tyt
    o mai
    ntai
    n a Hi
    gh ener
    gyl
    evel i
    nthe
    Gym,
    orwhereveryouexer
    cise

    OVERVI
    EW
    BENI
    FITSOFHEALTHYEATI
    NG:
     COMPLETETHEREQUIREMENTSOFALLMI
    CROAND
    MACRONUTRIENTS.
     PROMOTESFASTERMUSCLERECOVERY
     EATI
    NGHEALTHYI
    SINVESTMENTFORYOURFUTURE
    HEALTH.
     KEEPSUSACTI
    VETHROUGHOUTDAY
     KEEPSUSAWAYFROM HEALTHPROBLEMS
    MEALPLANFORBOTHMENAND
    WOMEN
    Desi
    gnedandcr
    eat
    edbyv
    ardanchaudhar
    y.

    BREAKFAST(
    7-9AM) REQUI
    REMENTS:

    1.OATS  OATS

    1/
    2APPLE

    1/
    2BANANA

    8-
    12PI
    ECESOFALMONDS

    1SPOONFLAXSEEDS

    1SCOOPOFWHEYPROTEI
    N
    (
    OPTIONAL)

    (cookOATSinwaterrathert
    hanmi
    lk,
    andthenaddhalfappleandhal
    f
    bananaandotheringr
    edient
    s)

    SNACK(
    11AM-
    12PM) REQUI
    REMENTS:

    2.SPI
    NACHOMELETTE  6EGGS

     1Handf
    ulofspi
    nachLeav
    es

     1or
    ange

    (
    add4eggwhiteand2wholeeggsint
    o
    y
    ourpan.Andhandf
    ulofspi
    nachi
    ntoit
    )

    Eator
    angesepar
    atel
    y

    LUNCH(
    2-3PM) REQUI
    REMENTS:

    3.BEANBOWL  1CUPCOOKED
    CHI
    CKPEAS(
    BOILED)

     1CUPKIDNEYBEANS
    COOKED(BOI
    LED)

     50GM SOYBEANS

     100GM SWEETPOTATO
     1/
    2CHOPPEDBELLPEPPER

     1CHOPPEDTOMATO

     1ONI
    ON

     50GM PANEER

    (COOKVEGETABLESI
    NTOPAN,
    AND
    THENADDALLTHECOOKEDBEANSAND
    ADDHALFLEMONONTOP)

    SNACK(
    90MI
    N.BEFOREWORKOUT) REQUI
    REMENTS:

    4.MI
    XEDSHAKE  1banana

     100mlmi
    lk(
    nonf
    at)

     1scoopofwheyprotei
    noryoucan
    add1spoonofboost,bour
    nvi
    ta,
    hor
    li
    cks,
    prot
    einxetc.

     1spoonofpeanutbut
    ter

     1/
    2cupoat
    s

    (
    makepowderofoat si
    nblender
    ,thenadd
    1banana,addmil
    kandpeanutbutterand
    wheyprot
    einandrunbl
    enderagai
    n)
    POSTWORKOUT REQUI
    REMENTS:

    5.
    Wheypr
    otei
    n  1SCOOPOFWHEYPROTEI
    N

     250MLWATER

    DI
    NNER(
    8-9PM) REQUI
    REMENTS:

    6.
    BOILEDEGGSABZI
    /PANEERBHURJI  6boil
    edeggwhi
    tesor100gm
    WITHVEGGIES paneer

     1bel
    lpepper

     1oni
    on

     1t
    omat
    o

     1/
    2cabbageorbr
    ockel
    i

     1t
    hinchapat
    i

    (semicookveget
    abl
    esi
    npan,
    andthen
    addPANEERoreggs)add1pi
    nchsalt
    andpepper

    BEFOREBEDMEAL(
    10-
    11PM) REQUI
    REMENTS:

    7.
    NUTSANDMI
    LK  250MLnonf
    atmi
    lk

     1spoonofpeanutbut
    ter

    Handf
    ulofwal
    nut
    s(20-
    28pi
    eces)

    FOLLOW THI
    SMEALPLANFOR8WEEKS

    EATWELLSATYHEALTHY.
    .

    Desi
    gnedandcr
    eat
    edbyv
    ardanchaudhar
    y.

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