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

Rules of the Game……………………………………………………..…………………………05
Nutritional Charts for all foods……….…………..………………………………………………07
Non-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.

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- 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
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

POTATOES 100GMS 105 20 1.8 2

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
NON-VEG MEAL COMBO-1 CALORIE DISTRIBUTION PREPARATION/NOTES
Breakfast: Banana Whey Smoothie P: 46.7 Mix all the ingredients in a blender with lots of
Milk [500ml] C: 66 ice for best results.
Whey [30g] F: 12
Banana [2 Medium] Calories: 558
Chocolate Syrup [1 Teaspoon]
Lunch: Indian P: 32.5
Red Beans-Rajma [250gms] C: 111
Brown Rice [250gms] F: 20
Plain Yogurt [250ml] Calories: 654
Big Bowl of Green Salad
Dinner: Thai Chicken Wrap P: 62 See the Nutrition Guide for recipe
Chicken Tikka [200gms] C: 42
2 Whole Wheat Tortillas F: 10
Big Bowl of Salad Calories: 506
SUBTRACT: P: 141.2 ADD:
A portion of Cows Milk [250ml] & C: 219 A portion of Cows Milk [250ml] &
100 gm Rice to make this Menu F: 42 100 gms Rice to make this Menu
GRAND TOTAL: 1718
1500 calories. 2000 calories.

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TUESDAY
NON-VEG MEAL COMBO-2 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: Chicken Avocado Tosada Salad P: 60 See the Nutrition Guide for recipe
Marinated Chicken Breast [200 gms] C: 10
Avocado [50 GMS] F: 21
Desi Ghee/Extra Virgin Olive Oil [10 GMS] Calories: 469
Sour Cream and Salsa

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 Instead of mango you can pick any seasonal
Mango [Medium] Calories: 596 fruit. Banana is obviously a great choice too.
Chocolate Syrup [1 Teaspoon]
SUBTRACT: P: 136.5 ADD:
100gms Chicken Breast and some nuts. C: 140.5 Two slices of garlic breads with your chicken
F: 60 salad
1500 calories. GRAND TOTAL: 1650
2000 calories.

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WEDNESDAY
NON-VEG MEAL COMBO-3 CALORIE DISTRIBUTION PREPARATION/NOTES
Breakfast: Banana Whey Oatmeal P: 46.3 Making oats with milk and then adding Whey
Oatmeal [50gms] C: 64.5 protein makes this dish so damn tasty you won’t
Banana [1 Medium] F: 10 believe it when you eat it.
Cows Milk [250ml] Calories: 533 Makes all your sweet cravings go away,
Whey [30gm] especially when you whey flavor is chocolate:)
Lunch: Indian P: 23
Lentils-Dal [250gms] C: 77
2 Medium Chapati’s F: 17
Desi Ghee/Extra Virgin Olive Oil [1 Tablespoon] Calories: 553
Big Bowl of Green Salad
Dinner: Indian P: 62
Kadhai Chicken [200gms] C: 50
2 Pitta Bread/Romali Roti F: 25
Big Bowl of Salad Calories: 665
SUBTRACT: P: 106.5 ADD:
A portion of Cows Milk [250ml] & C: 195 A portion of Cows Milk [250ml] &
1 Chappati to make this Menu F: 67 1 Chappati to make this Menu
GRAND TOTAL: 1751
1500 calories. 2000 calories.

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THURSDAY
NON-VEG MEAL COMBO-4 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: Chicken Avocado Tosada Salad P: 60 See the Nutrition Guide for recipe
Marinated Chicken Breast [200 gms] C: 10
Avocado [50 GMS] F: 21
Desi Ghee/Extra Virgin Olive Oil [10 GMS] Calories: 469
Sour Cream and Salsa

Dinner: Indian P: 62
Kadhai Chicken [200gms] C: 50
2 Pitta Bread/Romali Roti F: 25
Big Bowl of Salad Calories: 665
SUBTRACT: P: 152 ADD:
Two Whole Eggs and one serving of Mashed C: 85 Add 1-2 Pitta Bread/Romali Roti
Potatoes F: 80
GRAND TOTAL: 1668 2000 calories.
1500 calories.

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FRIDAY
NON-VEG MEAL COMBO-5 CALORIE DISTRIBUTION PREPARATION/NOTES
Breakfast: Banana Cinnamon Oatmeal P: 21.5 Oats can be made with milk, or with water. In
Oatmeal [50gms] C: 68 the latter, drink milk separately.
Banana [1 Medium] F: 25
Cows Milk [250ml] Calories: 585
Walnuts+Almonds [1oz]
Cinnamon Powder [1 Teaspoon]
Lunch: Indian P: 32.5
Chickepeas-Chole [250gms] C: 111
Brown Rice [250gms] F: 20
Plain Yogurt [250ml] Calories: 654
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: 109 ADD:
100gms Chicken Breast and some nuts. C: 241 Two slices of garlic breads with your chicken
F: 60 salad
1500 calories. GRAND TOTAL: 1835
2000 calories.

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SATURDAY/SUNDAY
NON-VEG MEAL COMBO-6 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: 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

Dinner: Fettuccine Tuna Salad P: 56 See the Nutrition Guide for recipe
Fettuccine Pasta [50 gms] C: 37
1 Can Tuna [6.5oz] F: 20
Cheese [1 oz] Calories: 552
Vegetables
Extra Virgin Olive Oil [10 gms]

SUBTRACT: P: 121.5 ADD:

Half Can Tuna and 2 Slices Bread C: 161 50 gms Pasta, and some nuts
1500 calories. F: 69
GRAND TOTAL: 1751 2000 calories.

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