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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
Vegetarian Weekly Diet Plan without Protein Supplements……..………….……………….10

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RULES OF THE GAME

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- The reason I gave a 1700—1800 caloric diet is that majority of you guys reading this will
fall into the same category give or take a 100. For all your ladies, you can reduce portion
sizes to match the calories you need to ingest.

- Every meal combo can easily be made into a 1500 caloric / 2000 caloric diets by
simply following the steps given in the last row of the daily food menu! Ladies I
don't recommend anything less than 1200. If you think, given your TDEE you
cannot create a large enough deficit to lose fat, then I recommend you increase
your activity burn.

- 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. For example, you can either do
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intermittent fasting like I do where I eat only 2 main meals from 11am to 7pm and then
fast until the next day. Or you can follow the basic path of eating 3 meals a day. Listen to
your body, do what it tells you to do.

- 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
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.

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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
VEG MEAL COMBO-1 CALORIE DISTRIBUTION PREPARATION/NOTES
Breakfast: Asian Mushroom Omelette P: 38 See the Nutrition Guide for recipe
4 Whole Eggs+3 Egg Whites C: 26
Whole Wheat Bread [2 Medium Slices] F: 32
Desi Ghee/Extra Virgin Olive Oil [10gms] Calories: 544
Lunch: Indian P: 40 Cottage Cheese is Paneer. As part of Indian
Cottage Cheese-Paneer [250gms] C: 66 meal you can have it with gravy and add peas
3 Medium Chappati’s F: 29 (matter) for more protein. Combine it with a
Desi Ghee/Extra Virgin Olive Oil [1 Tablespoon] Calories: 685 portion of Brown Rice or Chappati
Big Bowl of Green Salad

Dinner: Banana Smoothie- P: 25

Milk [750ml] C: 77.5
Banana [2 Medium] F: 12
Chocolate Syrup [1 Teaspoon] Calories: 518
SUBTRACT: P: 103 ADD:
A portion of Cows Milk [250ml] & C: 170 A portion of Cows Milk [250ml] &
1 Chappati to make this Menu F: 73 1 Chappati to make this Menu
GRAND TOTAL: 1747
1500 calories. 2000 calories.

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TUESDAY
VEG MEAL COMBO-2 CALORIE DISTRIBUTION PREPARATION/NOTES
Breakfast: Apple 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
Lunch: Indian P: 32.5
Chickpeas-Chole [250gms] C: 111
Brown Rice [250gms] F: 20
Plain Yogurt [250ml] Calories: 654
Big Bowl of Green Salad

Dinner: P: 33
Scrambled Eggs with Veggies [4 Whole Eggs+3 C: 0
Egg Whites] F: 30
Desi Ghee/Extra Virgin Olive Oil [10gms] Calories: 402

SUBTRACT: P: 90 ADD:
A portion of Cows Milk [250ml] & C: 189 A portion of Cows Milk [250ml] &
100gm Rice to make this Menu F: 69 100gm Rice to make this Menu
GRAND TOTAL: 1637
1500 calories. 2000 calories.

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WEDNESDAY
MEAL COMBO-6 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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THURSDAY
MEAL COMBO-6 CALORIE DISTRIBUTION PREPARATION/NOTES
Breakfast: 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
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: 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: 103.5 ADD:
A portion of Cows Milk [250ml] & C: 227 A portion of Cows Milk [250ml] &
100gm Rice to make this Menu & 1 Bread F: 64
GRAND TOTAL: 1896
1500 calories. 2000 calories.

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FRIDAY
MEAL COMBO-2 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: Indian P: 40 Cottage Cheese is Paneer. As part of Indian
Cottage Cheese-Paneer [250gms] C: 66 meal you can have it with gravy and add peas
3 Medium Chappati’s F: 29 (matter) for more protein. Combine it with a
Desi Ghee/Extra Virgin Olive Oil [1 Tablespoon] Calories: 685 portion of Brown Rice or Chappati
Big Bowl of Green Salad
SUBTRACT: P: 105 ADD:
One Whole Egg, 1 Bread & 1 Chappati to make C: 184 1 Chappati to make this Menu
this Menu F: 84
GRAND TOTAL: 1908 2000 calories.
1500 calories.

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SATURDAY/SUNDAY
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

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 3 Egg-White & 100gm Rajma
F: 76
1500 calories. GRAND TOTAL: 1866 2000 calories.

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