SIZE 8 PRORAM

VEGETARIAN NUTRITION PLAN

BY GURU MANN

 Guru Mann Fitness Inc.

VEGETARIAN
NUTRITION PLAN

FOR MEN

MEAL 1 Breakfast (8-9 AM)

Workout Days Rest Days
OAT CRUNCH BOWL OAT CRUNCH BOWL
2/3 cup Oats Powder cup Oats Powder
1/3 Apple Apple
Banana 2sp Low Fat Yogurt (Curd)
20piece Almonds 20piece Almonds
1sp Hemp Seeds 1sp Hemp Seeds
1sp Honey (optional) Pinch Cinnamon
1cup Blueberries (optional) 240ml Non Fat Milk
2sp Low Fat Yogurt (Curd)
Pinch Cinnamon
240ml Non Fat Milk
Calories 524 Pro-22g, Carb-63g, Fat-16g, Fiber-10g Calories 439 Pro-20g, Carb-48g, Fat-15g, Fiber-8g
Instructions:
3 options for cooking oats: Microwave or on Stove or Overnight Soak.
Drink cold milk or you can boil it then add cardamom & cloves.
Key Point:
Instead of Oats you can eat Quinoa or Muesli cereals once or twice a week.
You can use peanuts or walnuts or cashews instead of Almonds.
Add Flaxseeds instead of Hemp seeds.
EGGETARIAN
5 Boiled Egg Whites instead of Milk
NON-VEGETARIAN
Nothing
SUPPLEMENT CATEGORY
1scoop of Whey in 1 cup Oats (No milk)

Designed & Created by Guru Mann, Advanced Fitness Trainer & Nutritionist CERTIFIED
California, United States
 Guru Mann Fitness Inc.

MEAL 2 Snack (10-11 AM)

Workout Days Rest Days
ROTI BANANA ROLL PEANUT BUTTER BREA TOAST
1 Wheat Roti 2 slice Wheat bread
1sp Peanut Butter 1sp Peanut Butter
1 Banana Pinch Cinnamon
1sp Honey (optional) Banana
Pinch Cinnamon 1 cup Non Fat Milk or Greek Yogurt
1 cup Non Fat Milk or Greek Yogurt
Calories 457 Pro-20g, Carb-60g, Fat-13g, Fiber-5g Calories 336 Pro-19g, Carb-43g, Fat-8g, Fiber-4g
Instructions:
Cook thin long Chapati or 2 thin regular size Chapati.
Use non-fat dairy product.
Key Point:
Eat Non fat plain Yogurt instead of Milk.
Eat Brown Bread once or twice a week instead of Chapati.
EGGETARIAN
5 Boiled Egg Whites instead of Milk
NON-VEGETARIAN
Nothing
SUPPLEMENT CATEGORY
Nothing

MEAL 3 Lunch (1-2 PM)

Workout Days Rest Days
RICE SUPER BOWL DAL RICE BOWL
2/3rd 1cup Brown Rice cup Brown Rice
1/4th cup Chickpeas 50g cooked Lentil
1/4th cup Kidney Beans 1 cup Raita (3sp cucumber+3sp onion + pinch
salt/pepper)
40g Soy Chunks
3sp Green Peas
2sp Onion + Tomato
3sp Green/Red Bell pepper
sp Olive Oil
Baked chips & 1sp Crushed Cashews (optional)
Ketchup, Lemon, Salt & Black Pepper

Designed & Created by Guru Mann, Advanced Fitness Trainer & Nutritionist CERTIFIED
California, United States
 Guru Mann Fitness Inc.

Calories 506 Pro-30g, Carb-61g, Fat-10g, Fiber-13g Calories 413 Pro-23g, Carb-51g, Fat-9g, Fiber-9g
Instructions:
Cook Brown Rice, Chickpeas and Kidney Beans in Bulk for 3-4days and keep it in the fridge.
Do slow and medium cooking. Dont over cook the veggies otherwise you will lose half the ingredients.
Key Point:
You can use coconut oil as well but dont over use it.
Eat White rice Instead of Brown rice once a week or switch it with Wheat Pasta.
EGGETARIAN
Nothing
NON-VEGETARIAN
Add 100gm Grilled Chicken instead of Soy Chunks
SUPPLEMENT CATEGORY
Nothing

MEAL 4 Snack (4-5 PM)

Workout Days Rest Days
MILK SHAKE FRESH JUICE
240ml Non Fat Milk 400ml Fresh Mixed Juice (Orange, pomegranate, carrot)
1cup Frozen Banana/Mango 100g Dry Roasted Soy bean
1sp Chia Seeds
1sp Sunflower Seeds
Pinch Cinnamon
1cup Roasted Chickpeas
Calories 462 Pro-26g, Carb-45g, Fat-14g, Fiber-13g Calories 318 Pro-18g, Carb-35g, Fat-10g, Fiber-4g
Instructions:
Chop 4-5 Bananas and 3-4 mangos put in the freezer then use 1 frozen banana during the milk shake.
Eat Roasted channe few minutes before drinking the milk shake.
Key Point:
You can use frozen strawberries/blueberries as well.
You can use Almond milk instead of regular milk.
You can use Sesame seeds instead of sunflower seeds.
You can eat dry roasted soybeans instead of roasted chickpeas few times a week.
EGGETARIAN
3 Boiled Egg Whites (optional for extra protein)
NON-VEGETARIAN
Nothing
SUPPLEMENT CATEGORY
scoop of Whey in milk shake

Designed & Created by Guru Mann, Advanced Fitness Trainer & Nutritionist CERTIFIED
California, United States
 Guru Mann Fitness Inc.

Pre-Workout (5-6 PM)

Workout Days Rest Days
2 Teaspoon Coffee (Caffeine 200mg)
200ml Water -----N/A-----
2sp Milk (optional)
--------------------N/A--------------------
Instructions:
You can drink warm coffee 20min before training or drink cold coffee by adding 2-3 ice cubes in a
blender, add 2tsp coffee and 2sp milk Blend them and Enjoy Cold Coffee Pre workout Drink!!
Key Point:
Do not over dose the caffeine.
Dont exceed more than 1 cup a days.
If your skin is caffeine sensitive then avoid coffee and drink 1-2sp Glucon D before training.
SUPPLEMENT CATEGORY
1scoop of C4 or Amino Energy or 1.M.R or BCAA or any pre workout instead of drinking coffee





Post-Workout (7-8 PM)
Workout Days Rest Days
1cup Fat free Yogurt (optional)
240ml Fat Free Milk (or 500ml)
2 Banana -----N/A------
Or 2 Cup Red/Black Grapes
Calories 348 Pro-25g, Carb-58g, Fat-0g, Fiber-4g
Instructions:
Avoid full fat milk because fat will slow down the digestion.
Drink post w/o within 20min after training.
Key Point:
You can drink 500ml instead of adding a yogurt If you face any stomach upset issue.
You can either eat bananas or grapes.
You can eat 5-7 Dates (khazoor) as well.
EGGETARIAN
6 Boiled Egg Whites instead of Milk and yogurt
NON-VEGETARIAN
Nothing
SUPPLEMENT CATEGORY
1scoop of Whey in 300ml cold water instead of milk and yogurt

Designed & Created by Guru Mann, Advanced Fitness Trainer & Nutritionist CERTIFIED
California, United States
 Guru Mann Fitness Inc.

MEAL 5 Dinner (9-10 PM)

Workout Days Rest Days
PANEER SANDWICH MIXED VEGETABLE + PANEER
4 slice Wheat bread 1cup Mixed Indian Vegetables
50g Paneer 50g Paneer
2 Onion Ring 1 Roti
3-4 slices of Tomato Half Plate Salad (Cucumber + Tomato + Carrots)
Pinch Salt/Pepper & Ketchup
Calories 470 Pro-22g, Carb-60g, Fat-14g, Fiber-4g Calories 346 Pro-16g, Carb-35g, Fat-14g, Fiber-4g
Instructions:
Use grill to grill the bread or you can toast it and then add paneer/onion/tomato.
Use fresh paneer.
Key Point:
You can use Tofu instead of panner one or twice a week.
You can eat Subway Paneer sandwich once a week as well.
EGGETARIAN
4 egg Omelet (2 whole + 2 white) instead of paneer
NON-VEGETARIAN
100g chicken breast or 100g fish instead of paneer
SUPPLEMENT CATEGORY
Nothing






MEAL 6 Snack (11-11:30 PM)
Workout Days Rest Days
YOGURT & NUTS MILK BADAM
240g Low Fat Yogurt 240g Low fat Warm Milk
25g Walnuts 25g Almonds
Pinch Cinnamon 2 Cardamom + Pinch Cinnamon
Calories 254 Pro-15g, Carb-15g, Fat-14g, Fiber-2g Calories 254 Pro-15g, Carb-15g, Fat-14g, Fiber-2g
Instructions:
Put 1cup plain low fat yogurt in a bowl then add walnuts and cinnamon.
Key Point:
You can add Almonds or Peanuts as well.
You can add flaxseeds as well.
You can eat 100g Raw fresh paneer few times a week.

Designed & Created by Guru Mann, Advanced Fitness Trainer & Nutritionist CERTIFIED
California, United States
 Guru Mann Fitness Inc.

EGGETARIAN
Nothing
NON-VEGETARIAN
Nothing
SUPPLEMENT CATEGORY
1scoop of Casein protein in 1 cup of milk

WORKOUT DAYS MACRO NUTRIENTS
CALORIES: 3021 | PROTEIN: 160g | CARBS: 362g | FAT: 81g | FIBER: 46/51g

REST DAYS MACRO NUTRIENTS

CALORIES: 2106 | PROTEIN: 111g | CARBS: 227g | FAT: 70g | FIBER: 31g

MacroNutrients

Carbs
Protein
Fat

NOTE: YOU CAN ADJUST YOUR MACROS ACCORDING TO YOUR HEIGHT/WEIGHT.
WATCH SIZE 8 NUTRITION VIDEOS ON YOUTUBE FOR THE RECEIPES WITH DETAILED INFORMATION.

If you workout in the morning then take meal 1 75min before workout, then pre
workout drink 20min before training then post workout drink after gym them
meal2, meal 3 meal 4 meal 5 and meal 6.


Designed & Created by Guru Mann, Advanced Fitness Trainer & Nutritionist CERTIFIED
California, United States
 Guru Mann Fitness Inc.

FOR WOMEN

MEAL 1 Breakfast (8-9 AM)

Workout Days
OAT CRUNCH BOWL
cup Oats Powder
Apple
2sp Low Fat Yogurt (Curd)
20piece Almonds
1sp Hemp Seeds
Pinch Cinnamon
240ml Non Fat Milk
Calories 438 Pro-20g, Carb-48g, Fat-14g, Fiber-8g
Instructions:
3 options for cooking oats: Microwave or on Stove or Overnight Soak.
Drink cold milk or you can boil it then add cardamom & cloves.
Key Point:
Instead of Oats you can eat Quinoa or Muesli cereals once or twice a week.
You can use peanuts or walnuts or cashews instead of Almonds.
Add Flaxseeds instead of Hemp seeds.

MEAL 2 Snack (10-11 AM)

Workout Days
ROTI BANANA ROLL
1 Wheat Roti
1sp Peanut Butter
1 Banana
Pinch Cinnamon
1 cup Non Fat Milk or Yogurt
Calories 457 Pro-19g, Carb-55g, Fat-10g, Fiber-5g
Instructions:
Cook thin long Chapati or 2 thin regular size Chapati.
Use non-fat dairy product.
Key Point:
Eat Non fat plain Yogurt (or Greek yogurt) instead of Milk.
Eat Brown Bread once or twice a week instead of Chapati.

Designed & Created by Guru Mann, Advanced Fitness Trainer & Nutritionist CERTIFIED
California, United States
 Guru Mann Fitness Inc.

MEAL 3 Lunch (1-2 PM)

Workout Days
RICE SUPER BOWL
cup Brown Rice
1/4th cup Chickpeas
1/4th cup Kidney Beans
25g Soy Chunks
3sp Green Peas
2sp Onion + Tomato
3sp Green/Red Bell pepper
sp Olive Oil
Baked chips & 1sp Crushed Cashews (optional)
Ketchup, Lemon, Salt & Black Pepper
Calories 506 Pro-18g, Carb-41g, Fat-10g, Fiber-10g
Instructions:
Cook Brown Rice, Chickpeas and Kidney Beans in Bulk for 3-4days and keep it in the fridge.
Do slow and medium cooking. Dont over cook the veggies otherwise you will lose half the ingredients.
Key Point:
You can use coconut oil as well but dont over use it.
Eat White rice Instead of Brown rice once a week or switch it with Wheat Pasta.

MEAL 4 Snack (4-5 PM)

Workout Days
MILK SHAKE
200ml Non Fat Milk
1cup Frozen Banana/Mango
1sp Chia Seeds
1sp Sunflower Seeds
Pinch Cinnamon
cup Roasted Chickpeas
Calories 462 Pro-20g, Carb-45g, Fat-14g, Fiber-9g
Instructions:
Chop 4-5 Bananas and 3-4 mangos put in the freezer then use 1 frozen banana during the milk shake.
Eat Roasted channe few minutes before drinking the milk shake.
Key Point:
You can use frozen strawberries/blueberries as well.
You can use Almond milk instead of regular milk.
You can use Sesame seeds instead of sunflower seeds.
You can eat dry roasted soybeans instead of roasted chickpeas few times a week.

Designed & Created by Guru Mann, Advanced Fitness Trainer & Nutritionist CERTIFIED
California, United States
 Guru Mann Fitness Inc.

Pre-Workout (5-6 PM)

Workout Days Rest Days
2 Teaspoon Coffee (Caffeine 200mg)
200ml Water -----N/A-----
2sp Milk (optional)
--------------------N/A--------------------
Instructions:
You can drink warm coffee 20min before training or drink cold coffee by adding 2-3 ice cubes in a
blender, add 2tsp coffee and 2sp milk Blend them and Enjoy Cold Coffee Pre workout Drink!!
Key Point:
Do not over dose the caffeine.
Dont exceed more than 1 cup a days.
If your skin is caffeine sensitive then avoid coffee and drink 1-2sp Glucon D before training.





Post-Workout (7-8 PM)
Workout Days Rest Days
1cup Fat free Yogurt (optional)
340ml Fat Free Milk
1 Banana -----N/A------
Or 2 Cup Red/Black Grapes
Calories 348 Pro-17g, Carb-38g, Fat-0g, Fiber-2g
Instructions:
Avoid full fat milk because fat will slow down the digestion.
Drink post w/o within 20min after training.
Key Point:
You can drink 340ml instead of adding a yogurt If you face any stomach upset issue.
You can either eat bananas or grapes.
You can eat 3-5 Dates (khazoor) as well.

Designed & Created by Guru Mann, Advanced Fitness Trainer & Nutritionist CERTIFIED
California, United States
 Guru Mann Fitness Inc.

MEAL 5 Dinner (9-10 PM)

Workout Days
PANEER SANDWICH
2 slice Wheat bread
25g Paneer
2 Onion Ring
3-4 slices of Tomato
Pinch Salt/Pepper & Ketchup
Calories 470 Pro-15g, Carb-30g, Fat-12g, Fiber-2g
Instructions:
Use grill to grill the bread or you can toast it, then add paneer/onion/tomato.
Use fresh paneer.
Key Point:
You can use Tofu instead of paneer one or twice a week.
You can eat Subway Paneer sandwich once a week as well.





MEAL 6 Snack (11-11:30 PM)
Workout Days
YOGURT & NUTS
240g Low Fat Yogurt
25g Walnuts
Pinch Cinnamon
Calories 254 Pro-15g, Carb-15g, Fat-14g, Fiber-2g
Instructions:
Put 1cup plain low fat yogurt in a bowl then add walnuts and cinnamon.
Key Point:
You can add Almonds or Peanuts as well.
You can add flaxseeds as well.
You can eat 50g Raw fresh paneer few times a week.

WORKOUT DAYS MACRO NUTRIENTS
CALORIES: 2402 | PROTEIN: 124g | CARBS: 272g | FAT: 74g | FIBER: 38g
NOTE: WATCH SIZE 8 NUTRITION VIDEOS ON YOUTUBE FOR THE RECEIPES WITH DETAILED INFORMATION.

Designed & Created by Guru Mann, Advanced Fitness Trainer & Nutritionist CERTIFIED
California, United States