NAME:

AGE:
SEX: Male

MEAL PLA
TIMINGS SUNDAY MONDAY

4 egg whites, oatmeal, fruits(orange, apple, grapes) milk, 1 slice brown bread, scrambled egg
BREAKFAST

1 apple or fresh juice

SNACKS pomegranates

Grilled chicken sandwich or vegetable salad. 4 egg whites, vegetable salad

LUNCH

nuts (wallnuts, almonds, apple) orange

SNACKS
 1/2 cup brown rice, chicken cheese, 1 chapatti, laban
DINNER
WEIGHT in KGS:
HEIGHT:
GOAL: weight loss

MEAL PLAN
TUESDAY WEDNESDAY THURSDAY FRIDAY

milk, 1 slice brown bread,

yoghurt , oatmeal, banana 2 slices brown bread, paneer 4 egg whites, low fat milk
scrambled egg

nuts apple or orange apple or orange

pomegranates

4 egg whites, vegetable

1 potato, chicken any vegetable grilled chicken and quinoa
salad

laban orange , papaya, or apple nuts orange

 kiwi, pomegranates, any
any vegetable chicken salad cheese, 1 chapatti, laban
vegetable
 SATURDAY

4 egg whites, oatmeal, fruits(orange, apple, grapes)

1 apple or fresh juice

Grilled chicken sandwich or vegetable salad.

nuts (wallnuts, almonds, apple)

1/2 cup brown rice, chicken
 KEYS TO A HEALTHY DIET
1. CONSUME A VARIETY OF FOODS
Not all the nutrients and other substances in foods that contribute to good health have b
so eating a wide assortment of foods helps ensure that you get all of the disease-fightin
In addition, this will limit your exposure to any pesticides or toxic substances that may b

2. KEEP AN EYE ON PORTIONS

Sure, you can eat all the broccoli and spinach you want, but for higher-calorie foods, po
In recent years, serving sizes have ballooned. In restaurants, choose an appetizer inste
Don’t order anything that’s been “supersized.” When reading food labels, check serving
claim to contain more than one serving, so you have to double or triple the calories, gra
you’re planning to eat the whole thing.

3. GET MORE WHOLE GRAINS

At least half your grains should be whole grains, such as whole wheat, barley and oats.
thus all (or nearly all) of the nutrients and fiber of the grain. Look for a product labeled “
If it doesn’t say that, look for a whole grain listed as the first ingredient, though there stil
called “white” or “enriched” flour) and/or sugar. Another option is to look for the voluntar

4. LIMIT REFINED GRAINS, ADDED SUGAR

The refined carbohydrates in white bread, regular pasta and most snack foods have littl
On food labels, watch out for “wheat flour” (also called “white,” “refined” or “enriched” flo
such as soda and candy. These are sources of empty calories that contribute to weight
more calorie-dense. 

5. ENJOY MORE FISH AND NUTS

Nuts, fatty fish, avocados and vegetable oils supply healthy unsaturated fats. Recent re
end not to promote weight gain because they are satisfying. Still, it’s best to eat them in
olive or canola oil for butter. Fatty fish helps reduce heart disease risks and has other b

6. CUT DOWN ON ANIMAL FATS

Saturated fats, especially from red meat and processed meat, boost LDL (“bad”) choles
poultry and nonfat or low-fat dairy products. It’s also a good idea to replace saturated fa
with refined carbohydrates such as white bread and snack foods.

7. AVOID TRANS FATS

 Trans fats are supplied by partially hydrogenated vegetable oils used in many processe
margarines) and fast foods (such as French fries). Trans fats raise LDL (“bad”) choleste
of heart disease. Since 2006, when a trans fat labeling law went into effect, many food

8. DON’T WORRY ABOUT CHOLESTEROL

Though a 300-milligram daily cap on cholesterol intake has long been advised, there's a
blood cholesterol in most people. Thus, many experts no longer recommend limiting die
o lower their blood cholesterol is to reduce saturated fats (as in meats) and trans fats (f
exception is people with diabetes, who should talk to their doctor about their overall die

9. KEEP SODIUM DOWN, POTASSIUM UP

Excess sodium raises blood pressure in many people and has other harmful effects. Pe
kidney disease—that’s most adults—should limit sodium to 1,500 milligrams a day (abo
than 2,300 milligrams a day. At the same time, consume more potassium, which lowers

10. WATCH YOUR CALCIUM AND VITAMIN D

These nutrients are vital for bone health. Get calcium from low-fat or nonfat dairy produ
If you can’t get 1,000 to 1,200 mg a day from foods, take a calcium supplement. It’s har
especially those who are over 60, live at northern latitudes or have darker skin—may ne

11. BE AWARE OF LIQUID CALORIES

Beverages supply more than 20 percent of the calories in the average American’s diet.
100 percent fruit juice most come from soda and other sweetened beverages and alcoh
source of sugar and calories for many Americans, especially children. Though juice is m
than one cup a day.

12. LIMIT ALCOHOL

If you drink, do so in moderation. That means no more than one drink a day for women,
ounces of beer, 5 ounces of wine, or 1½ ounces of 80-proof spirits. While alcohol in mo
problems. Even moderate drinking impairs your ability to drive and may increase the ris
medical conditions, should avoid alcohol altogether.
HY DIET

ute to good health have been identified,

all of the disease-fighting potential that foods offer.  
c substances that may be present in a particular food.

higher-calorie foods, portion control is the key.

hoose an appetizer instead of an entree or split a dish with a friend.
od labels, check serving sizes: some relatively small packages
or triple the calories, grams of fat and milligrams of sodium if  

wheat, barley and oats. Whole grains retain the bran and germ and
k for a product labeled “100% whole wheat” or “100% whole grain.”
redient, though there still may be lots of refined wheat (also  
s to look for the voluntary “Whole Grain Stamp” from the Whole Grains Council.

ost snack foods have little or no dietary fiber and have been stripped of many nutrients.
“refined” or “enriched” flour) on the ingredients list. Also, limit foods  with added sugar,
that contribute to weight gain. Many sugary foods are also high in fat, so they’re even

saturated fats. Recent research suggests these foods, though high in calories,  
ll, it’s best to eat them in place of other high-calorie foods. For instance, substitute  
se risks and has other benefits, largely because of its omega-3 polyunsaturated fats.

boost LDL (“bad”) cholesterol. To limit your intake, choose lean meats, skinless  
a to replace saturated fats with “good” fats, found in nuts, fish and vegetable oils, not  
s used in many processed foods (such as commercial baked goods, snack foods and stick  
aise LDL (“bad”) cholesterol and also reduce HDL (“good”) cholesterol, increasing the risk
nt into effect, many food makers have eliminated or greatly reduced these fats in their products.

g been advised, there's abundant evidence that cholesterol in food has little, if any, effect on
r recommend limiting dietary cholesterol (found only in animal foods, notably eggs and shrimp). The best way for mo
meats) and trans fats (from partially hydrogenated oils in processed foods). A possible
or about their overall diet.  

other harmful effects. People over 50, blacks and those with hypertension, diabetes or chronic
00 milligrams a day (about two-thirds of a teaspoon of salt). Everyone else should aim for less
potassium, which lowers blood pressure. Potassium-rich foods include citrus fruits, bananas, potatoes, beans and yo

fat or nonfat dairy products and fortified foods such as some orange juices and soy drinks.
cium supplement. It’s hard to consume enough vitamin D from foods, and getting it from sunlight is risky. Many people
ave darker skin—may need a D supplement (800 to 1,000 IU a day).  

verage American’s diet. Some liquid calories come from healthy beverages, such as milk and . But  
ned beverages and alcoholic drinks, which have lots of calories yet few, if any, nutrients. Soft drinks are a major
hildren. Though juice is more nutritious than soft drinks, it’s also high in calories, so most people should drink no mor

e drink a day for women, two a day for men. Older people should drink even less. A drink is defined as 12  
irits. While alcohol in moderation has heart benefits, higher intakes can lead to a wide range of health  
and may increase the risk of certain cancers. Some people, including pregnant women and those who have certain
mp). The best way for most people

s, potatoes, beans and yogurt.

light is risky. Many people—

ft drinks are a major

ople should drink no more

defined as 12  
e of health  
those who have certain
 Breakfast
Carbohydrates Dairy Fruits Whole Grain Vegetables
Mik grape fruit pancake carrots

yogurt banana oatmeal broccoli

Egg watermelon brown bread sweet potato

cheese blueberries wheat bread

strawberries wheat paratha

kiwi wheat chapatti
orange

Protein Meat, Poultry Vegetables

Eggs kamut
ham spinach
sausage pinto beans
chicken Lentils

Fats Good Fats

olive oil
Snacks Lunch
Fruits Carbohydrates Dairy Fruits
Apple Blue cheese Avocado

Apricot Cheddar cheese kiwi

Avocado Cottage cheese grapes

Blackberries Mozzarella cheese mango

Blueberries Parmesan cheese papaya

Cantaloupe Provolone cheese guava
Cranberries Ricotta cheese orange
Grapefruit Swiss cheese pineapple
Grapes apple

Guava
Kiwi
Mango
Nectarine

Orange
Papaya
Peach
Pear
Pineapple

Raspberries
Strawberries
Tangerine
Watermelon

Protein Meat, Poultry Vegetables, Legumes, Grains

Chicken, skinless Pinto Beans
Steak Adzuki Beans
Turkey, roasted Lentils
Lamb Edamame
Pork Black Beans
Ham Red Kidney Beans

Chickpeas
 Black-eyed Beans

Fava Beans
Wheat Berries
Kamut
Lima Beans
Quinoa
Peas, Green
Spinach, cooked

Fats Good Fats

Canola Oil
Almonds
Avocados
Olive oils
Cashews
Peanuts
Safflower oil
Pistachios
Soya bean oil
Salmon, trout
Walnuts
Sunflower oils
 Snacks
Whole Grain Vegetables Nuts, seeds Wholegrain Carbohydrates
Alfalfa sprouts,
brown rice raw Almonds brown bread

quinoa Asparagus Brazil nuts wheat bread

Butterhead
kamut lettuce Cashews wheat paratha
wheat Broccoli Coconut, raw wheat chapatti

Brussels Sprouts Macadamia nuts

Cabbage Peanuts
Carrot Pecans Protein
Cauliflower Pistachios
Celery Pumpkin seeds

Chinese Cabbage Sesame seeds

Chili Peppers Sunflower
Corn (sweet) Walnuts
Cucumber peanut butter Fats
Edamame, fresh
soybeans
Edamame
Eggplant
Garlic
Ginger Root
Green Bell
Peppers
Iceberg Lettuce
Mushrooms

tables, Legumes, Grains

 Dinner
Dairy whole grain fruits vegetables
milk brown bread apples broccoli

greek yogurt wheat bread pears iceberg lettuce

fortified cereals melons carrots

cantaloupe mushrooms

cherries cauliflower

Meat/ Poultry Vegetables

Egg Lentils
turkey Brocolli

fish cauliflower

Good Fats

Extra Virgin Olive Oil

 List of Complex Carbohydrates

CARBS
BEANS & PEAS AMOUNT (grams)
Black beans 1/4 cup dry 23

Black beans 1/2 cup cooked 18

Garbanzo beans 1/4 cup dry 28
Garbanzo
(Chickpeas) 1/2 cup cooked 18
Kidney beans 1/4 cup dry 29

Kidney beans 1/2 cup cooked 20

Lentils 1/4 cup dry 28

Lentils 1/2 cup cooked 20

Lima Beans 1/4 cup dry 22

Lima Beans 1/2 cup cooked 20

Navy Beans 1/4 cup dry 32

Navy Beans 1/2 cup cooked 29

Pinto Beans 1/4 cup dry 29

Pinto Beans 1/2 cup cooked 22

Soybeans 1/4 cup dry 13

Soybeans 1/2 cup cooked 9

Split Peas 1/4 cup dry 26

Split Peas 1/2 cup cooked 21

CARBS
DAIRY AMOUNT (grams)
Blue cheese 1 oz 0.7
Cheddar cheese 1 oz 0.4
Cottage cheese 1/2 cup 4
Egg 1 extra large 1
Feta cheese 1 oz 1
Milk, 1% fat 1 cup 8
Milk, fat-free 1 cup 13
Mozzarella cheese 1 oz 0.8
Parmesan cheese 1 Tbsp. 0.2
Provolone cheese 1 oz 0.6
Ricotta cheese 1/2 cup 6
Swiss cheese 1 oz 1
Yogurt, low-fat 1 cup 17
Yogurt, fat-free 1 cup 18

CARBS
FRUITS (raw) AMOUNT (grams)
Apple 5 oz 21
Apricot 3 (4 oz ea.) 12
Avocado 1/2 (3 oz) 7
Blackberries 1 cup 18
Blueberries 1 cup 21
Cantaloupe 1 cup 13
Cranberries 1/2 cup 6
Grapefruit 1/2 (4 oz) 10
Grapes 1 cup 16
Guava 1 (3 oz) 11
Kiwi 1 (2-1/2 oz) 11
Mango 1/2 (3-1/2 oz) 18
Nectarine 1 (5 oz) 16
Orange 1 (4-1/2 oz) 15
Papaya 1/2 (5-1/2 oz) 15
Peach 1 (3-1/2 oz) 10
Pear 1 (6 oz) 25
Pineapple 1 cup 19
Raspberries 1 cup 14
Strawberries 1 cup 11
Tangerine 1 (3 oz) 9
Watermelon 1 cup 12

CARBS
NUTS & SEEDS AMOUNT (grams)
Almonds 1 oz 6
Brazil nuts 1 oz 4
Cashews 1 oz 9
Coconut, raw 1 oz 4
Macadamia nuts 1 oz 4
Peanuts 1 oz 6
Pecans 1 oz 5
Pistachios 1 oz 7
Pumpkin seeds 1 oz 5
Sesame seeds 1 Tbsp. 1
Sunflower 1 oz 5
Walnuts 1 oz 3

CARBS
VEGETABLES AMOUNT (grams)
Alfalfa sprouts, raw 1/2 cup 1

Asparagus 1/2 cup cooked 4

Butterhead lettuce 1 cup raw 2

Broccoli 1/2 cup cooked 4

Brussels Sprouts 1/2 cup cooked 7

Cabbage 1/2 cup cooked 4

Carrot 1 (2-1/2 oz) 7
Cauliflower 3 florets 3
Celery 1/2 cup diced 2

Chinese Cabbage 1/2 cup cooked 2

Chili Peppers 1 Tbsp. 1
Corn (sweet) 1 ear 19
Cucumber 5 oz raw 4
Edamame, fresh
soybeans 1/2 cup raw 14

Edamame 1/4 cup cooked 10

Eggplant 1/2 cup cooked 3

Garlic 1 clove 1
Ginger Root 1 Tbsp. raw 1
Green Bell Peppers 1/2 cup raw 3

Iceberg Lettuce 1-1/2 cups raw 3

Mushrooms 1/2 cup cooked 4

Okra 1/2 cup cooked 6

Onions 1/2 cup cooked 7

Radishes 1/2 cup raw 2
Red Bell Peppers 1/2 cup raw 3

Red Cabbage 1/2 cup cooked 4

Romaine lettuce 1-1/2 cups raw 2

Scallions 1/2 cup raw 4

Spinach 1/2 cup cooked 3

Swiss Chard 1/2 cup cooked 4

Zucchini 1/2 cup cooked 4

CARBS
WHOLE GRAINS AMOUNT (grams)
Bread, whole wheat 1 slice 14
Bread, multi grain 1 slice 17
Oatmeal, cooked 1 cup 25
Pancake, buckwheat 1/3 cup (3
mix cakes) 33
Pancake, whole grain 1/3 cup (3
mix cakes) 28
Pasta, whole wheat 1 cup cooked 37
Popcorn, popped 3-1/2 cups 19

Rice, basmati brown 1/4 cup dry 31

Rice, brown 1/4 cup dry 33

Rice, brown 1/2 cup cooked 22

Rice, wild 1/2 cup cooked 18

Rye bread 1 slice 15
 Protein Content of Foods
Meat, Poultry, Eggs:
Food (Cooked) Serving Size Calories Protein

Chicken, skinless 3 oz 141 28

Steak 3 oz 158 26
Turkey, roasted 3 oz 135 25
Lamb 3 oz 172 23
Pork 3 oz 122 22
Ham 3 oz 139 14
Egg, large 1 egg 71 6

• Meat is the best source of protein. It has a high thermogenic

effect because of its protein content, so that approximately thirty
percent of its calories are burned off during digestion alone which
helps burn fats. Additional to that our bodies utilize the protein in
meats for sustained, long last thing energy.

• Nutritionally, eggs have a lot to offer. It is a great source of

protein that helps stabilize blood sugar levels and provides
structure to the body. Egg protein is also high quality, providing all
the essential amino acids.

Seafood:
Food (Cooked) Serving Size Calories Protein

Salmon 3 oz 155 22
Tuna 3 oz 99 22
Shrimp 3 oz 101 20
Lobster 3 oz 76 16
Scallops 3 oz 75 14

• Seafood contains a high-quality protein that includes all of the

essential amino acids for human health, making it a complete
protein source. They also have fats only available in the way of
Omega 3's, which are good for our bodies. As fitness enthusiasts,
you should consider that eating the fat from fish is very different
than eating the fat from a land animal.
Nuts and Seeds:
Food (Cooked) Serving Size Calories Protein

Soy nuts 1 oz 120 12

Pumpkin Seeds 1 oz 159 9
Peanuts 1 oz 166 7
Peanuts Butter 1 Tbsp 188 7
Almonds 1 oz 163 6
Pistachios 1 oz 161 6
Flax Seeds 1 oz 140 6
Sunflower Seeds 1 oz 140 6
Chia Seeds 1 oz 138 5
Walnuts 1 oz 185 4
Cashews 1 oz 162 4

• Nuts and seeds provide good amounts of protein in modestly sized

servings which supports strong muscle tissue and helps with tissue
growth and repair. Nuts is a smart choice for protein when you’re
heading to the gym. In addition, they offer nutrients valuable to heart
health and immunity, such as fiber, minerals, vitamin E and omega-3 fatty
acids. Remember that nuts and seeds can be high in calories, so stick to
the recommended portions.

Dairy Products:
Food (Cooked) Serving Size Calories Protein

Greek Yogurt 6 oz 100 18

Cottage Cheese (1% 4 oz 81 14
fat)
Regular Yogurt 1 cup 100 11
(nonfat)
Milk, Skim 1 cup 86 8
Soy milk 1 cup 132 8
Mozzarella (part 1 oz 72 7
skim)
String Cheese 1 piece (0.75 50 6
oz)

• Milk and dairy products are healthy foods and considered excellent
sources of protein, but they also contain valuable calcium, and many are
fortified with vitamin D. A diet rich in protein and vitamin D contributes
to bone health. Due to their high protein, vitamin D, and calcium content,
dairy foods are a good choice for maintaining strong bones.
Legumes, Grains, Vegetables:
Food (Cooked) Serving Size Calories Protein

Pinto Beans 1/2 197 11

Adzuki Beans 1/2 147 9
Lentils 1/2 101 9
Edamame 1/2 95 9
Black Beans 1/2 114 8
Red Kidney Beans 1/2 112 8
Chickpeas 1/2 134 7
Black-eyed Beans 1/2 100 7
Fava Beans 1/2 94 7
Wheat Berries 1/2 151 6
Kamut 1/2 126 6
Lima Beans 1/2 105 6
Quinoa 1/2 111 4
Peas, Green 1/2 59 4
Spinach, cooked 1/2 41 3

Other vegetables:
Food (Cooked) Protein in Per serving Protein to
100g Calorie Ratio
Succotash 5.1g 9.7g 1g per 22.5 Kcal

Kale 4.3g 0.7g 1g per 11.4 Kcal

Broccoli Raab 3.8g 3.3g 1g per 8.7 Kcal

Mushroom (White) 3.6g 3.9g 1g per 7.2 Kcal

Mange Tout, 3.5g 5.6g 1g per 14.9 Kcal

cooked
Sweet Corn 3.3g 4.7g 1g per 26 Kcal
(Yellow)
Artichokes 3.3g 4.2g 1g per 14.2 Kcal

Spinach 3g 5.3g 1g per 7.7 Kcal

Collard Greens 3g 1.1g 1g per 10.7 Kcal

Parsley 3g 0.1g 1g per 12 Kcal

Mustard Greens 2.9g 1.6g 1g per 9.3 Kcal
Baby Zucchini 2.7g 0.4g 1g per 7.8 Kcal
Garden Cress 2.6g 1.3g 1g per 12.3 Kcal

Beet Greens 2.6g 3.7g 1g per 10.4 Kcal

Brussels Sprouts 2.6g 2g 1g per 13.8 Kcal

Bamboo Shoots 2.6g 3.9g 1g per 10.4 Kcal

Squash, cooked 2.5g 5.1g 1g per 20 Kcal

Asparagus, cooked 2.4g 2.2g 1g per 9.2 Kcal

Cauliflower 1.9q 2.1g 1g per 13.2 Kcal

Pak Choi (Chinese 1.6g 2.7g 1g per 7.5 Kcal

Cabbage)

• Vegetables are loaded with vitamins and minerals that are crucial for
bodily health and growth, which making it a nutritional backbone of a
healthy diet. It is loaded with proteins and fibers that not only improve
bowel movement, but also boost up insulin response, that is essential for
muscle growth as it increases the absorption of nutrients by the body.

• Vegetables are rich in calcium, folic acid, vitamins A, B, C, D and E

– all of which are vital for improving muscle concentration,
reducing inflammation and neutralizing the harmful effects of
oxidative stress. The antioxidants present in vegetables speed up
muscle and tissue recovery, which is an integral part of
bodybuilding.
 List of Good and Bad Fats

Good Fats Serving Amount

size of Fat
Canola Oil 1 tsp 4.5g
Almonds 6 nos 4.5g
Avocados 2 Tbsp 4.5g
Olive oils 1 tsp 4.5g
Cashews 6 nuts 4.5g
Peanuts 10 nuts 4.5g
Safflower oil 1 tsp 4.5g
Pistachios 16 nuts 4.5g
Soya bean oil 1 tsp 4.5g
Salmon, trout 1.5 oz 4.5g
Walnuts 2 whole or 4 4.5g
halves
Sunflower oils 1 tsp 4.5g

Bad Fats Serving Amount

size of Fat
Butter 1 pat or 1 “ 4.06g
square
Cream 1 Tbsp 4.5g
Ghee 1 tsp 5g
Mayonnaise 1 tsp 4.5g
Croissant small 1.5 oz 8g
Haldiram snacks 2 Tbsp 5g
Bacon 1 slice 4.5g
Sausage break 1 oz 8g
fast
French fries 1.3 oz ( 38 6g
g)
Peanut butter 1 ½ tsp 4.5g
Creamy Salad 1 tbsp 5g
Mittai’s 1 “ square 7 – 10g
Pork Mutton & 1 oz 8g
Chicken
 List of High Fiber Foods

Fruits Serving size Total fiber

(grams)*
Raspberries 1 cup 8
Pear, with skin 1 medium 5.5
Apple, with skin 1 medium 4.4
Banana 1 medium 3.1
Orange 1 medium 3.1
Strawberries 1 cup 3
(halves)
Figs, dried 2 medium 1.6
Raisins 1 ounce (60 1
raisins)
Grains, cereal and Serving size Total fiber
pasta (grams)*
Spaghetti, whole- 1 cup 6.3
wheat, cooked
Barley, pearled, 1 cup 6
cooked
Bran flakes 3/4 cup 5.5
Oat bran muffin 1 medium 5.2
Oatmeal, instant, 1 cup 4
cooked
Popcorn, air-popped 3 cups 3.6

Brown rice, cooked 1 cup 3.5

Bread, rye 1 slice 1.9

Bread, whole-wheat 1 slice 1.9

Legumes, nuts and Serving size Total fiber

seeds (grams)*
Split peas, boiled 1 cup 16.3
Lentils, boiled 1 cup 15.6
Black beans, boiled 1 cup 15

Lima beans, boiled 1 cup 13.2

Baked beans, 1 cup 10.4

vegetarian, canned,
cooked
Almonds 1 ounce (23 3.5
nuts)
Pistachio nuts 1 ounce (49 2.9
nuts)
Pecans 1 ounce (19 2.7
halves)
Vegetables Serving size Total fiber
(grams)*
Artichoke, boiled 1 medium 10.3
Green peas, boiled 1 cup 8.8

Broccoli, boiled 1 cup 5.1

Turnip greens, 1 cup 5
boiled
Brussels sprouts, 1 cup 4.1
boiled
Sweet corn, boiled 1 cup 3.6
Potato, with skin, 1 small 2.9
baked
Tomato paste, 1/4 cup 2.7
canned
Carrot, raw 1 medium 1.7