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    Sample Diet Plan

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    anant
    This document outlines sample 2000 calorie diet plans for non-vegetarians and vegetarians. The non-vegetarian plan consists of two carbohydrate-rich meals before and after workouts and two low-carb meals to manage calorie intake, providing 141g protein, 66.5g fat, and 72g carbs total. The vegetarian plan also has two carbohydrate-rich pre and post-workout meals and two high-protein low-carb meals, totaling 92g protein, 57g fat, and 219g carbs. Both plans are designed to fuel workouts and manage calories and macronutrients.

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    Sample Diet Plan

    Uploaded by

    anant
    56 views4 pages
    This document outlines sample 2000 calorie diet plans for non-vegetarians and vegetarians. The non-vegetarian plan consists of two carbohydrate-rich meals before and after workouts and two low-carb meals to manage calorie intake, providing 141g protein, 66.5g fat, and 72g carbs total. The vegetarian plan also has two carbohydrate-rich pre and post-workout meals and two high-protein low-carb meals, totaling 92g protein, 57g fat, and 219g carbs. Both plans are designed to fuel workouts and manage calories and macronutrients.

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    This document outlines sample 2000 calorie diet plans for non-vegetarians and vegetarians. The non-vegetarian plan consists of two carbohydrate-rich meals before and after workouts and two low-carb meals to manage calorie intake, providing 141g protein, 66.5g fat, and 72g carbs total. The vegetarian plan also has two carbohydrate-rich pre and post-workout meals and two high-protein low-carb meals, totaling 92g protein, 57g fat, and 219g carbs. Both plans are designed to fuel workouts and manage calories and macronutrients.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    56 views4 pages

    Sample Diet Plan

    Uploaded by

    anant
    This document outlines sample 2000 calorie diet plans for non-vegetarians and vegetarians. The non-vegetarian plan consists of two carbohydrate-rich meals before and after workouts and two low-carb meals to manage calorie intake, providing 141g protein, 66.5g fat, and 72g carbs total. The vegetarian plan also has two carbohydrate-rich pre and post-workout meals and two high-protein low-carb meals, totaling 92g protein, 57g fat, and 219g carbs. Both plans are designed to fuel workouts and manage calories and macronutrients.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Sample Diet Plan

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    Non-Vegetarian Plan
    This is a 2000-calorie high-protein diet plan with two carbohydrate-rich meals that you
    should take before and after workouts, and two meals with very low carbohydrates.
    The carbohydrate-rich meals are strategically placed before and after your workouts to
    provide energy and support recovery. The two low-carb meals help manage overall
    calorie intake.
    Remember to adjust portion sizes and macronutrients to fit your specific calorie and
    dietary requirements.
    Meal 1: Pre-Workout (Carbohydrate-Rich)

    Scrambled Eggs with Spinach and Tomatoes

    3 large eggs (21g protein, 18g fat)

    1 cup spinach (3g protein, 1g carb)

    1/2 cup diced tomatoes (1g protein, 4g carb)

    Total: 25g protein, 18g fat, 5g carbs

    1 serving of Oatmeal

    1/2 cup rolled oats (5g protein, 3g fat, 30g carb)

    Total: 5g protein, 3g fat, 30g carbs

    Meal 2: Post-Workout (Carbohydrate-Rich)

    Grilled Chicken Breast with Quinoa and Vegetables

    6 oz (170g) grilled chicken breast (40g protein, 2g fat, 0g carbs)

    1/2 cup cooked quinoa (4g protein, 1.5g fat, 20g carb)

    Sample Diet Plan 1


    1 cup steamed broccoli (2g protein, 0g fat, 6g carb)

    Total: 46g protein, 3.5g fat, 26g carbs

    Meal 3: Low-Carb

    Cottage Cheese and Avocado Salad

    1 cup cottage cheese (28g protein, 10g fat, 8g carb)

    1/2 avocado (2g protein, 15g fat, 9g carb)

    Mixed greens (2g carb)

    Total: 30g protein, 25g fat, 19g carbs

    Meal 4: Low-Carb

    Paneer (Cottage Cheese) and Vegetable Stir-Fry

    200g paneer (40g protein, 20g fat, 8g carb)

    Mixed vegetables (broccoli, bell peppers, zucchini) (4g carb)

    Total: 40g protein, 20g fat, 12g carbs

    Total Daily Macronutrients:

    Protein: 141g

    Fat: 66.5g

    Carbohydrates: 72g

    Vegetarian Plan
    Meal 1: Pre-Workout (Carbohydrate-Rich)

    Chickpea and Vegetable Wrap:

    Whole wheat roti (2 medium): 80g carbs, 10g protein, 2g fat

    Sample Diet Plan 2


    Chickpeas (150g cooked): 27g carbs, 7g protein, 2g fat

    Mixed vegetables (100g): 8g carbs, 2g protein, 0g fat

    Greek yogurt (150g): 8g carbs, 10g protein, 3g fat

    Total Macronutrients: 123g carbs, 29g protein, 7g fat

    Meal 2: Post-Workout (Carbohydrate-Rich)

    Lentil and Rice Bowl:

    Brown rice (150g cooked): 45g carbs, 5g protein, 2g fat

    Red lentils (150g cooked): 28g carbs, 11g protein, 0.5g fat

    Spinach (100g cooked): 3g carbs, 3g protein, 0.5g fat

    Raita (150g): 6g carbs, 4g protein, 6g fat

    Total Macronutrients: 82g carbs, 23g protein, 9g fat

    Meal 3: High-Protein (Low Carbohydrate)

    Paneer and Broccoli Stir-Fry:

    Paneer (150g): 3g carbs, 21g protein, 15g fat

    Broccoli (100g): 4g carbs, 3g protein, 0g fat

    Olive oil for cooking (1 tbsp): 0g carbs, 0g protein, 14g fat

    Total Macronutrients: 7g carbs, 24g protein, 29g fat

    Meal 4: High-Protein (Low Carbohydrate)

    Tofu and Cucumber Salad:

    Tofu (150g): 2g carbs, 12g protein, 9g fat

    Cucumber (1/2 medium): 2g carbs, 1g protein, 0g fat

    Leafy greens (100g): 2g carbs, 2g protein, 0g fat

    Lemon-tahini dressing (1 tbsp): 1g carbs, 1g protein, 3g fat

    Sample Diet Plan 3


    Total Macronutrients: 7g carbs, 16g protein, 12g fat

    Total Macronutrients for the Day:

    Carbohydrates: 219g

    Protein: 92g

    Fat: 57g

    Sample Diet Plan 4

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