Vegetarian Fat Loss Diet Plan for Beginners

Macros Calculation:

Height – 5’7 ( 170 Cms )

Body Weight Considered – 85 Kgs
Intensity – Beginner
IBW Range – 65 Kgs – 75 Kgs
Client is overweight and looking for fat loss

Protein – 90 gms (Body Weight in Kgs – 30 % x 1.5 gms)

Fats – 50 Gms – 80 Gms
Carbs – 100 gms

Meal Number Menu Plan Protein Fats Carbs

Meal 1 Breakfast 1 Glass Milk – 200 Ml + 25 gms Almonds and 7 25 12
Walnuts
Meal 2 Lunch Palak Paneer Sabzi ( Paneer – 75 gms + Palak 100 15 30 27
gms ) + 2 Tsp Ghee + 1 Jowar/ Bajra / Nachni Roti
30 gms Flour
Meal 3 Snacks 100 gms Sprouted Chaat + 50 gms Veggies 28
Meal 4 1 Scoop Whey Protein + 30 Gms Oat Meal 24 3 22
( Pre Workout)
Meal 5 Post 1 Scoop Whey Protein 24 1 2
Workout
Meal 6 Dinner Paneer Salad – 100 gms Paneer + 100 Gms 20 20 7
Casein Protein Veggies
Total 90 79 98
Total Calories = 1463 Kcal 360 711 392
Cal Cal Cal

Please Note:

• Water Intake should be 3-4 Litres Per day

• It is also necessary to take care of your Calcium and Vitamin D3 supplements based
on your D3 levels

• Multivitamins and Omega 3 as discussed in Video

Designed By :
Arpit Mangal
Certified Sports Science and Nutritionist
K11
International Pearson Assured