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Copyright @ 2017 Fabulous Body Inc All rights reserved

This e-book or any portion thereof may not be reproduced or used in any manner
whatsoever—electronic or mechanical, including photocopying, on the internet, recording or
by any system of storing and retrieving information— without the express written
permission of the publisher.

This e-book is not meant to be used, nor should it be used, to diagnose or treat any
medical condition. For diagnosis or treatment of any medical problem, consult your own
physician.The information in this e-book has been carefully researched, and all efforts have
been made to ensure accuracy. The publisher and author assume no responsibility for any
injuries suffered or damages or losses incurred during or as a result of following the
exercise program in this e-book.

Published by Fabulous Body,Inc (For more information please visit www.fabulousbody.com)

340 S Lemon Ave #6416
Walnut, California 91780
United States

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TABLE OF CONTENTS
_________________________________________________________________________

Caloric Chart for ALL Phases……………………………………………………………………04

Rules of the Game……………………………………………………..…………………………05
Nutritional Charts for all foods……….…………..………………………………………………07
Vegetarian Weekly Diet Plan with Protein Supplements…………………….……………….10

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RULES OF THE GAME

_____________________________________________________________________

-I HIGHLY RECOMMEND USING THE FREE SOFTWARE CRONOMETER. It will make

your life very easy and can help you with your micro-nutrient profiling as well. Use the same
meal combos given below and use the software to create a perfect plan for yourself.

- Look Closely— The main ingredients that are given in the meal combo’s are no more than
20! Eating almost the same type of food everyday will almost guarantee good
results as planning and preparing your meals becomes very easy this way.

- Timings and Frequency of the meals don't matter! You eat to suit your lifestyle and
you eat the number of meals you are comfortable with starting from 2 meals a day to 3, 4,
or even 5!!

- What really matters is the number of calories (based on your TDEE) and of course where
those calories come from! Remember this phrase. Read it loud few times.

- Do yourself a favour. Buy a food weigher. Amazon has many cheap options available. No
they are not just for drug dealers or bodybuilders!! ..Haha…Then take a printout of this

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document and paste the caloric chart of the main food items (page ) you will be
consuming everyday. This will ensure that you STAY within your macros.

- One last point and albeit a very important one: Whey Proteins are tasty with the added
flavor. Right? Mine are Chocolate and Vanilla! Then why waste it drinking it post-workout
with just plain water?? Just because it will get into your muscle faster triggering more
muscle growth…well this is all a bunch of B.S! Its true your body is primed to absorb
calories at a much faster rate post-workout but contrary to what conventional wisdom
dictates, the post-workout window is much longer than 30—60 min. You can comfortably
go home, take a shower and take time to cook a nice sumptuous meal as a post workout
meal. And you can have your whey protein as a meal by making it in milk!! Or even mixing
it with Oatmeal. This way its whey tastier than drinking it in water and you are also saved
from cooking a full-fledge meal. My protein smoothie is a good 700—1000 calories when I
include cows milk, frozen blueberries, honey, chia seeds, banana, and so forth.

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NUTRITIONAL CHART
FOR ALL FOODS
______________________________________________________________________________

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FOOD ITEMS QUANTITY CALORIES CARBS PROTEIN FATS NOTES

WHOLE EGGS 1 MEDIUM (50GMS) 69 0 6 5

EGG WHITES 1 MEDIUM (50GMS) 14 0 3.5 0

COWS MILK 1 CUP (250ML) 115 11.5 8.3 4 Avoid pasteurised

ALMOND MILK 1 CUP (250ML) 52 2 2 4

COCONUT MILK 1 CUP (250ML) 48 2 1 4

PLAIN YOGURT 1 CUP (250ML) 148 16 12 4

GREEK YOGURT 1 CUP (250ML)

COTTAGE CHEESE (PANEER) 1 CUP (250ML) 247 6 31 11

MATURE CHEDDER 1oz 109 0 7 9

RED BEANS (RAJMA) 250GMS 221 40 13 1 COOKED

CHICKPEAS (CHOLE) 250GMS 221 40 13 1 COOKED

LENTILS (DAL-ALL TYPES) 250GMS 225 37 17 1 COOKED

CHICKEN BREAST 100GMS 120 0 30 0

TURKEY BREAST 100GMS 76 0 19 0

OATMEAL 50GMS 191 33 8 3

FISH OF CHOICE 100GMS 111 0 21 3

TUNA (CANNED) 100GMS 104 0 26 0

QUINOA 50GMS 182 34 7 2

WHOLE WHEAT BREAD 2 MEDIUM SLICES 130 25 3 2

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FOOD ITEMS QUANTITY CALORIES CARBS PROTEIN FATS NOTES

BROWN RICE 100GMS 118 22 3 2

CHAPATTI 1 MEDIUM 101 20 3 1

WHOLE WHEAT PASTA 50GMS 185 37 7 1

APPLE 1 MEDIUM 80 20 0 0

BANANA 1 MEDIUM 80 20 0 0

AVACADO 1 MEDIUM 160 9 2 15

HONEY 1 TABLESPOON* 40 10 0 0

PEANUT BUTTER 1 TABLESPOON* 80 2 3 7

DESI GHEE 1 TABLESPOON* 135 0 0 15

EXTRA-VIRGIN OLIVE OIL 1 TABLESPOON* 135 0 0 15

EXTRA-VIRGIN COCONUT OIL 1 TABLESPOON* 135 0 0 15

ALMONDS 1oz 170 5 6 14 23 KERNELS

WALNUTS 1oz 192 3 4.5 18

FLAXSEEDS 1 TABLESPOON* 158 10 7 10

DATES 1 28 6 0.2 0.3

RAISINS 1oz 88 22 0 0

MERCOLA PURE POWER 2 SCOOPS 154 14 20 2

WHEY

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MONDAY
VEG MEAL COMBO-1 CALORIE DISTRIBUTION PREPARATION/NOTES
Breakfast: Apple Cinnamon Oatmeal P: 21.5 Oats can be made with milk, or with water. In
Oatmeal [50gms] C: 68 the latter, drink milk separately.
Apple [1 Medium] F: 25
Cows Milk [250ml] Calories: 585
Walnuts+Almonds [1oz]
Cinnamon Powder [1 Teaspoon]
Lunch: Indian P: 49.4 Cottage Cheese is Paneer. As part of Indian
Cottage Cheese-Paneer [350gms] C: 48.5 meal you can have it with gravy and add peas
Chappati [2 Medium] F: 32 (matter) for more protein. Combine it with a
Desi Ghee/Extra Virgin Olive Oil [1 Tablespoon] Calories: 670 portion of Brown Rice or Chappati
Big Bowl of Green Salad

Dinner: Mango Smoothie P: 25 Mix all the ingredients in a blender with lots of
Milk [750ml] C: 62.5 ice for best results.
Mango [Medium] F: 11
Chocolate Syrup [1 Teaspoon] Calories: 450
SUBTRACT: P: 96 ADD:
A portion of Cows Milk [250ml] & C: 179 A portion of Cows Milk [250ml] &
1 Chappati to make this Menu F: 68 1 Chappati to make this Menu
GRAND TOTAL: 1705
1500 calories. 2000 calories.

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TUESDAY
VEG MEAL COMBO-2 CALORIE DISTRIBUTION PREPARATION/NOTES
Breakfast: Mango Whey Smoothie P: 46.5 Mix all the ingredients in a blender with lots of
Milk [500ml] C: 50 ice for best results.
Whey [30gms] F: 10
Mango [Medium] Calories: 476
Chocolate Syrup [1 Teaspoon]
Lunch: Indian P: 35
Lentils-Dal [250gms] C: 93
2 Medium Chapati’s F: 21
Plain Yogurt [250ml] Calories: 701
Desi Ghee/Extra Virgin Olive Oil [1 Tablespoon]
Big Bowl of Green Salad
Dinner: Asian Mushroom Omelette P: 30 See the Nutrition Guide for recipe
Whole Eggs [4] C: 25
Whole Wheat Bread [2 Medium Slices] F: 34
Desi Ghee/Extra Virgin Olive Oil [10gms] Calories: 526

SUBTRACT: P: 111.5 ADD:

One Whole Egg & C: 168 A One Whole Eggs &
1 Chappati to make this Menu F: 65 1 Chappati to make this Menu
GRAND TOTAL: 1703
1500 calories. 2000 calories.

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WEDNESDAY
VEG MEAL COMBO-3 CALORIE DISTRIBUTION PREPARATION/NOTES
Breakfast: Scrambled Eggs with Veggies P: 24 See the Nutrition Guide for recipe
4 Whole Eggs C: 0
Seasonal Vegetables F: 35
Desi Ghee/Extra Virgin Olive Oil [1 Tablespoon] Calories: 411

Lunch: Indian P: 32.5

Red Beans-Rajma [250gms] C: 111
Brown Rice [250gms] F: 20
Plain Yogurt [250ml] Calories: 754
Big Bowl of Green Salad

Dinner: Mango Whey Smoothie P: 55 Mix all the ingredients in a blender with lots of
Milk [750ml] C: 62.5 ice for best results.
Whey [30gms] F: 14
Mango [Medium] Calories: 596
Chocolate Syrup [1 Teaspoon]
SUBTRACT: P: 111.5 ADD:
One Whole Egg & Yogurt/100gm Rice C: 173.5 One Whole Egg & 100gm Rice/Rajma
F: 69
1500 calories. GRAND TOTAL: 1761 2000 calories.

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THURSDAY
VEG MEAL COMBO-4 CALORIE DISTRIBUTION PREPARATION/NOTES
Breakfast: Paneer Panini P: 44 See the Nutrition Guide for recipe
Cottage Cheese-Paneer [250gms] C: 56
Whole Wheat Bread [4 Medium Slices] F: 24
Cheddar Cheese [1oz] Calories: 616
Lunch: Banana Smoothie- P: 25 Mix all the ingredients in a blender with lots of
Milk [750ml] C: 54.5 ice for best results.
Banana [Medium] F: 12
Chocolate Syrup [1 Teaspoon] Calories: 426
Dinner: Banana Cinnamon Oatmeal P: 24.5 Oats can be made with milk, or with water. In
Oatmeal [50gms] C: 78 the latter, drink milk separately.
1 Medium Banana F: 19
500ml Cows Milk Calories: 581
1 Teaspoon Unprocessed Honey
SUBTRACT: P: 93.5 ADD:
A portion of Cows Milk [250ml] & C: 188.5 A portion of Cows Milk [250ml] &
100gm Rice to make this Menu F: 55 100gm Rice to make this Menu
GRAND TOTAL: 1623
1500 calories. 2000 calories.

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FRIDAY
VEG MEAL COMBO-5 CALORIE DISTRIBUTION PREPARATION/NOTES
Breakfast: Asian Mushroom Omelette P: 30 See the Nutrition Guide for recipe
Whole Eggs [4] C: 25
Whole Wheat Bread [2 Medium Slices] F: 34
Desi Ghee/Extra Virgin Olive Oil [10gms] Calories: 526

Lunch: Indian P: 35
Lentils-Dal [250gms] C: 93
2 Medium Chapati’s F: 21
Plain Yogurt [250ml] Calories: 701
Desi Ghee/Extra Virgin Olive Oil [1 Tablespoon]
Big Bowl of Green Salad
Dinner: Mango Whey Smoothie P: 46.5 Mix all the ingredients in a blender with lots of
Milk [500ml] C: 50 ice for best results.
Whey [30gms] F: 10
Mango [Medium] Calories: 476
Chocolate Syrup [1 Teaspoon]
SUBTRACT: P: 111.5 ADD:
One Whole Egg & C: 168 A One Whole Eggs &
1 Chappati to make this Menu F: 65 1 Chappati to make this Menu
GRAND TOTAL: 1703
1500 calories. 2000 calories.

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SATURDAY/SUNDAY
VEG MEAL COMBO-6 CALORIE DISTRIBUTION PREPARATION/NOTES
Breakfast: Scrambled Eggs with Veggies P: 24 See the Nutrition Guide for recipe
4 Whole Eggs C: 0
Seasonal Vegetables F: 35
Desi Ghee/Extra Virgin Olive Oil [1 Tablespoon] Calories: 411

Lunch: Indian P: 32.5

Chickpeas-Chole [250gms] C: 111
Brown Rice [250gms] F: 20
Plain Yogurt [250ml] Calories: 754
Big Bowl of Green Salad

Lunch: Indian P: 35
Lentils-Dal [250gms] C: 93
2 Medium Chapati’s F: 21
Plain Yogurt [250ml] Calories: 701
Desi Ghee/Extra Virgin Olive Oil [1 Tablespoon]
Big Bowl of Green Salad
SUBTRACT: P: 91.5 ADD:
One Whole Egg & Yogurt/100gm Rice C: 204 One Whole Egg & 100gm Rice/Rajma
F: 76
1500 calories. GRAND TOTAL: 1866 2000 calories.

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