Lean Diet

Your Meal plan
Here is your Meal Plan tailored specifically towards your body and goals. Choose from
the variety of meal plan options I’ve provided. You do not have to follow all 7 meal
plans. You can repeat the same meal plan option every day or follow different meal plan
option on different days of the week in any order you want. The choice is yours and it
will not make a difference to your results. However, you cannot swap meals between
days as this will impact your overall calories and macronutrients for the day. All 7 meal
plan options are within the same calorie and macronutrient range for your goals.
1. Measure and weigh the exact amount of food I have given you.
2. Remember, the most important rule is to consume the daily amount of calories
and macros (macronutrients) (protein, carbs and fat) everyday. If you want to
swap a meal out with something else, track the food on MyFitnessPal so that you
can account for the calories and macros to ensure you are still within your daily
intake. I prefer a flexible approach to dieting to make it sustainable. This means
looking for foods you enjoy while still maintain your calories and macros.
3. Meal Timing and the time of day you do your workout is not important as long as
you maintain your calorie and macronutrient take for the day and the week. You
can choose whichever time suits you best to consume these meals. The timing of
the pre and post-workout meals are only suggestions but are not necessary. Any
of these meals can be had pre or post workout and will not impact your results.
4. After a month of weighing your foods, you'll get an idea of portion sizes required
and can begin estimating your portions without the need for a weighing scale.
5. All food is listed as uncooked (raw) in your meal plan and must be cooked before
eating with the exception of rice. Rice is weighed after cooking as it is more
convenient to cook a large portion at once.
6. Track your body weight each week and add progress photos every 2nd week in
the Sky Sins app so that we can keep track of your progress and make
adjustments if necessary.
7. If your goal is to cut (lose weight), I have included a refeed day (high carb day)
which you will follow once every 2 weeks if you are above 10% body fat or once
per week if you are below 10% body fat. This will help ensure your body
continues to burn fat efficiently.
8. I recommend that you prepare your meals in advance for a few days so that you
can maintain your diet easily
9. I've provided some recipes to follow should you wish to. These recipes are only
suggestions. You can follow your own recipes as long as they are within the
similar calorie range for each meal provided. Use MyFitnessPal to track any
other foods or ingredients you want to add.
FOOD ALTERNATIVES
Swap out any of the foods in your diet plan with the suggested alternatives below
while still maintaining your daily macronutrient intake (protein, carbs, fat).
PROTEIN SOURCES (NON-VEG) PROTEIN SOURCES (VEG)
Grams of Protein per serving size Grams of Protein per serving size
Eggs: 6g protein per egg / 3.6g per egg white Whey Protein: 23g per 32g serving
Chicken Breast: 31g per 100g cooked Lentils (Dal) & other pulses: 12.9g per 50g raw
Turkey Breast: 29g per 100g cooked Green Peas: 5.4g per 50g raw
Mutton/Lamb: 25g per 100g cooked Chickpeas: 19.3g per 100g raw
Beef: 26 per 100g cooked Pinto Beans: 10.7g per 50g raw
White Fish: 26g per 100g cooked Kidney Beans (Rajma): 11.8g per 50g raw
Salmon Fish: 25g per 100g cooked Full Cream Milk: 3.2g per 100ml
Cheddar Cheese: 25g per 100g
Cottage Cheese/Paneer: 19g per 100g raw
Tofu: 11g per 8g per 100g raw
Soya Chunks: 21.5g per 50g raw
Nuts: 6g protein per 1 oz (28g)
Greek Yoghurt: 10g per 100g
Quinoa: 7g per 50g raw
Peanut Butter: 25g per 100g
CARBOHYDRATE SOURCES FAT SOURCES

Grams of Carbohydrate per serving size Grams of Fat per serving size
Oats: 23g per 40g dry raw
Olive Oil: 13.5g per tbsp
Granola Cereal: 26.5g per 50g dry
Avocado: 15g per 100g
White Potato: 20g per 100g boiled
Paneer: 25g per 100g
Sweet Potato: 18g per 100g boiled
Full Cream Milk: 3.3g per 100ml
White Rice: 28g per 100g cooked
Full Cream Greek Yoghurt: 5g per 100g
Brown Rice: 23g per 100g cooked
Tofu: 4.8g per 100g raw
Whole Wheat Pasta: 27g per 100g cooked
Mixed Nuts: 8g per 10 nuts
White Pasta: 31g per 100g cooked
Peanut Butter: 16g per 2 tbsp
White Bread: 12g of carbs per slice
Flaxseed Oil: 14g per tbsp
Whole Wheat Bread: 12g of carbs per slice
Dark Chocolate: 12g per square
Roti (medium size): 22g per roti
Cheddar Cheese: 9g per slice (28g)
Full Cream Milk: 5.4g per 100ml
Full Cream Greek Yoghurt: 15.4g per 100g

P
Cornflakes: 24g per 28g serving
F
Apple (medium size): 22g
Banana (medium size): 29g

Your Meal Plan
Jump to Grocery List Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Refeed Day
Meal Plan Option 1

1810 Calories • 147g Carbs (21g Fiber) • 59g Fat • 181g Protein
BREAKFAST 355 Cal • 34g Carbs (6g Fiber) • 11g Fat • 31g Protein
Egg white
3 egg white (separated from yolk) •
62 Cal (120 g)
Egg
2 large • 143 Cal (100 g)
Morning Oats (Low Cal) Ingredients for 1 serving:

1 serving • 150 Cal 40 grams Oatmeal
Directions 237 g Water
2.6 g Cinnamon
100 g No Calorie Sweetener
15 g Reduced fat milk
LUNCH 332 Cal • 22g Carbs (5g Fiber) • 12g Fat • 36g Protein
Tandoori Spice Chicken Ingredients for 144.535 grams:

200 grams • 262 Cal 2.023 thigh, bone and skin removed
Chicken thigh (140 g)
Directions
52 g Greek yogurt
0.9 g Salt
0.2 g Cinnamon
0.2 g Pepper
2 g Paprika
0.578 cloves, minced Garlic (1.7 g)
0.6 g Curry powder
1.6 g Ginger
1.3 g Turmeric
Simple Salad Ingredients for 1 serving:
1 serving • 69 Cal 1.8 g Coriander leaf
Directions 1/2 cucumber (8-1/4") Cucumber
(150 g)
1/2 medium (2-1/2" dia) Onions (55 g)
1/2 medium whole (2-3/5" dia)
Tomatoes (62 g)
36 g Lettuce
18 g Salt
15 g Lemon juice
SNACK 1 (ANY TIME OF THE 0 Cal • 0g Carbs (0g Fiber) • 0g Fat • 0g Protein
DAY)
PRE-WORKOUT MEAL (45 118 Cal • 14g Carbs (2g Fiber) • 5g Fat • 5g Protein
MINS BEFORE WORKOUT)
Whole-wheat bread
1 slice • 71 Cal (28 g)
Peanut butter
1/2 tbsp • 47 Cal (8 g)
POST-WORKOUT (WITHIN 30 232 Cal • 3g Carbs (0g Fiber) • 4g Fat • 48g Protein
MINUTES AFTER WORKOUT)
Tiger Milk Lean Protein

(Recommended)
2 scoop • 232 Cal (64 g)
Creatine Monohydrate
(Optional)
1 serving • 0 Cal (5 g)
DINNER 769 Cal • 73g Carbs (7g Fiber) • 27g Fat • 61g Protein
Mixed Veg of Your Choice

1 cup • 93 Cal (100 g)
Small/Medium Chapati
1 serving • 104 Cal
Lentils/Dal Ingredients for 1 serving:

1 serving • 250 Cal 48 g Lentils
Directions 0.6 g Turmeric
1.5 g Salt
7.5 g Lime juice
6.8 g Olive oil
4.5 g Cumin
0.3 g Chili powder
2 g Fresh cilantro
Chicken Curry (breast only, less Ingredients for 1 serving:
oil) 1/4 large Onions (38 g)
1 serving • 321 Cal 11 g Water
Directions 1 1/2 clove Garlic (4.5 g)
12 g Ginger root
15 g Water
3.5 g Vegetable oil
1.1 g Cumin
0.5 g Fennel seed
1/4 serving Cinnamon Sticks
0.1 g Crushed red pepper flakes
1/4 Tsp Garam Masala
0.6 g Turmeric
60 g Tomatoes
60 g Chicken stock
0.5 g Fresh cilantro
3/4 breast, bone and skin removed
Chicken breast (177 g)
DAY)
SUPPLEMENTS (OPTIONAL) 5 Cal • 1g Carbs (0g Fiber) • 0g Fat • 0g Protein
Fish Oil Capsules

1 serving • 0 Cal
Multivitamin
1 serving • 0 Cal
Blow Pre-workout
(Recommended)
1 scoop • 2 Cal (10 g)
Elixir BCAAs (Recommended)

Meal Plan Option 2
Sky's Morning Omelette (Low Ingredients for 1 serving:

Fat) 1/4 medium (2-1/2" dia) Onions (28 g)
1 serving • 261 Cal 1/4 medium (approx 2-3/4" long, 2-
Directions 1/2 dia.) Red bell pepper (30 g)
1 spray , about 1/3 second Pam
cooking spray (0.3 g)
30 g Spinach
4 egg white (separated from yolk)
Egg white (160 g)
2 large Egg (100 g)
6 g Salt
2.1 g Pepper
White Rice (cooked)

60 grams • 78 Cal

1 cup • 93 Cal (100 g)

1.5 g Salt
7.5 g Lime juice
6.8 g Olive oil
4.5 g Cumin
0.3 g Chili powder
2 g Fresh cilantro
DAY)

(Recommended)
1 scoop • 116 Cal (32 g)

(Recommended)
2 scoop • 232 Cal (64 g)
(Optional)
Banana
1 medium (7" to 7-7/8" long) • 105
Cal (118 g)

1 cup • 93 Cal (100 g)
Paneer
Lobia Masala Curry (Black Eyed Ingredients for 1 serving:

Peas) 42 g Black Eyed Peas (Lobia)
1 serving • 225 Cal 7 g Vegetable oil
Directions 0.4 g Cumin
0.5 g Bay leaf
1/4 cloves, minced Garlic (0.8 g)
0.5 g Ginger root
1 1/4 g Garam Masala Powder (1.2 g)
4.5 g Salt
1.7 g Turmeric
0.5 g Pepper
1/4 medium whole (2-3/5" dia)
Tomatoes (31 g)
118 g Water
DAY)
Fish Oil Capsules

1 serving • 0 Cal
Multivitamin
1 serving • 0 Cal
Blow Pre-workout
(Recommended)
Meal Plan Option 3

Sky's Scrambled Eggs Ingredients for 1 serving:

1 serving • 283 Cal 5 egg white (separated from yolk)
Egg white (200 g)
Directions
2 large Egg (100 g)
1/2 small raw Red Onion (35 g)
90 g Tomatoes
30 g Spinach

2.6 g Cinnamon
Garden Salad Ingredients for 1 cup:

1 cup • 105 Cal 24 g Lettuce
Directions 7.5 g Spinach
5 g Arugula
3 leaf, whole Basil (1.5 g)
1/8 cucumber (8-1/4") Cucumber (38
g)
1/8 small raw Red Onion (8.7 g)
37 g Cherry tomatoes
6.8 g Olive oil
7.4 g Red wine vinegar
1/4 dash Salt (0.1 g)
1/4 dash Pepper (0 g)
1.2 g Dijon mustard
17 g Olives
Pan Seared Chicken Breast Ingredients for 1 breast:

1 breast • 403 Cal 14 g Olive oil
Directions 1 breast, bone and skin removed
1 dash Salt (0.4 g)
1 dash Pepper (0.1 g)
DAY)
Almonds
30 grams • 174 Cal
Banana
1 medium (7" to 7-7/8" long) • 105
Cal (118 g)

(Recommended)
2 scoop • 232 Cal (64 g)
(Optional)
Banana
1 medium (7" to 7-7/8" long) • 105
Cal (118 g)
Brown Rice (Cooked)

100 g • 111 Cal (100 g)
Chicken Stir-Fry Ingredients for 1 serving:

1 serving • 193 Cal 0.1 g Cayenne pepper
Directions 1/2 breast, bone and skin removed
15 g Chicken broth
34 g Asparagus
23 g Broccoli
0.5 g Ginger
35 g Mushrooms
1/4 medium Carrots (15 g)
1/4 extra large Egg (14 g)
DAY)
Fish Oil Capsules

1 serving • 0 Cal
Multivitamin
1 serving • 0 Cal
Blow Pre-workout
(Recommended)

Meal Plan Option 4

Protein Smoothie Ingredients for 1 serving:

1 serving • 314 Cal 1 scoop Tiger Milk Lean Protein
(Recommended) (32 g)
Directions
16 g Peanut butter
244 g Lowfat milk
3 cube Ice cubes (67 g)
Paneer Sandwich Ingredients for 1 serving:

1 serving • 443 Cal 100 grams Paneer
Directions 1 slice Whole-wheat bread (28 g)
1 1/3 small raw Red Onion (93 g)
1 pepper Orange Bell Pepper (100 g)
1.8 g Coriander leaf
8.5 g Garlic
18 g Salt
DAY)
Almonds Ingredients for 1 ounce:

1 ounce • 164 Cal 28 g Almonds
Directions
Banana
1 medium (7" to 7-7/8" long) • 105
Cal (118 g)

(Recommended)
2 scoop • 232 Cal (64 g)
(Optional)

1 cup • 93 Cal (100 g)
White Rice (cooked)

Grilled White Fish Ingredients for 1 serving:

1 serving • 172 Cal 1 fillet White Fish Fillet
Directions 15 g Lemon juice
4.5 g Olive oil
1 cloves, minced Garlic (3 g)
3 g Oregano
2.1 g Basil
27 g Salt
DAY)
Plain yogurt
1 cup (8 fl oz) • 154 Cal (245 g)
Fish Oil Capsules

1 serving • 0 Cal
Multivitamin
1 serving • 0 Cal
Blow Pre-workout
(Recommended)

Meal Plan Option 5

Egg white (200 g)
Directions
2 large Egg (100 g)
90 g Tomatoes
30 g Spinach

2.6 g Cinnamon

5 g Arugula
g)
6.8 g Olive oil
1.2 g Dijon mustard
17 g Olives
Pan Seared Chicken Breast Ingredients for 80 grams:

200 grams • 322 Cal 11 g Olive oil
Directions 0.8 breast, bone and skin removed
0.8 dash Salt (0.3 g)
0.8 dash Pepper (0.1 g)
DAY)
Apples
1 medium (3" dia) • 95 Cal (182 g)
(Recommended)
1 scoop • 116 Cal (32 g)
(Optional)

1 cup • 93 Cal (100 g)
Tandoori Spice Chicken Ingredients for 144.535 grams:

200 grams • 262 Cal 2.023 thigh, bone and skin removed
Chicken thigh (140 g)
Directions
52 g Greek yogurt
0.9 g Salt
0.2 g Cinnamon
0.2 g Pepper
2 g Paprika
0.6 g Curry powder
1.6 g Ginger
1.3 g Turmeric

1.5 g Salt
7.5 g Lime juice
6.8 g Olive oil
4.5 g Cumin
0.3 g Chili powder
2 g Fresh cilantro
DAY)
Fish Oil Capsules

1 serving • 0 Cal
Multivitamin
1 serving • 0 Cal
Blow Pre-workout
(Recommended)

Meal Plan Option 6


Egg white (200 g)
Directions
2 large Egg (100 g)
90 g Tomatoes
30 g Spinach

5 g Arugula
g)
6.8 g Olive oil
1.2 g Dijon mustard
17 g Olives
Chicken Seekh Kebab

4 pieces • 240 Cal (118 g)
1.5 g Salt
7.5 g Lime juice
6.8 g Olive oil
4.5 g Cumin
0.3 g Chili powder
2 g Fresh cilantro
DAY)
Apples
1 medium (3" dia) • 95 Cal (182 g)


(Recommended)
2 scoop • 232 Cal (64 g)
(Optional)
Chicken Stew Ingredients for 2 bowl:

2 bowl • 388 Cal 140 g Chicken breast
Directions 1 1/2 large (7-1/4" to 8-/1/2" long)
Carrots (108 g)
41 g Eggplant
16 g Tomato paste
1/4 medium (2-1/2" dia) Onions (28 g)
1 1/2 cloves, minced Garlic (4.5 g)
2.2 g Olive oil
120 g Chicken broth
White Rice (cooked)

DAY)
Fish Oil Capsules

1 serving • 0 Cal
Multivitamin
1 serving • 0 Cal
Blow Pre-workout
(Recommended)

Meal Plan Option 7


Egg white (200 g)
Directions
2 large Egg (100 g)
90 g Tomatoes
30 g Spinach
Sky's Chicken wrap Ingredients for 1 wrap:

1 wrap • 340 Cal 1 breast fillet Chicken breast (86 g)
Directions 18 g Onions
1 tortilla (approx 7-8" dia) Tortillas
(46 g)
47 g Lettuce
15 g Dijon mustard
15 g Light mayonnaise
DAY)
Almonds Ingredients for 105.82 grams:

30 grams • 174 Cal 30 g Almonds
Directions
Plain yogurt
1 cup (8 fl oz) • 154 Cal (245 g)

(Recommended)
2 scoop • 232 Cal (64 g)
(Optional)

1 cup • 93 Cal (100 g)
Chicken Curry (breast only, less Ingredients for 1 serving:

oil) 1/4 large Onions (38 g)
1 serving • 321 Cal 11 g Water
Directions 1 1/2 clove Garlic (4.5 g)
12 g Ginger root
15 g Water
3.5 g Vegetable oil
1.1 g Cumin
0.5 g Fennel seed
1/4 serving Cinnamon Sticks
0.1 g Crushed red pepper flakes
1/4 Tsp Garam Masala
0.6 g Turmeric
60 g Tomatoes
60 g Chicken stock
0.5 g Fresh cilantro
3/4 breast, bone and skin removed
DAY)
Fish Oil Capsules

1 serving • 0 Cal
Multivitamin
1 serving • 0 Cal
Blow Pre-workout
(Recommended)
Refeed Day: Once every 2 weeks

Corn flakes
Whole milk
1 cup • 149 Cal (244 g)
Sky's Morning Omelette (Low Ingredients for 1 serving:

Fat) 1/4 medium (2-1/2" dia) Onions (28 g)
1 serving • 261 Cal 1/4 medium (approx 2-3/4" long, 2-
Directions 1/2 dia.) Red bell pepper (30 g)
1 spray , about 1/3 second Pam
cooking spray (0.3 g)
30 g Spinach
4 egg white (separated from yolk)
Egg white (160 g)
2 large Egg (100 g)
6 g Salt
2.1 g Pepper

1 cup • 93 Cal (100 g)
Tandoori Chicken Ingredients for 1 servings:
1 servings • 226 Cal 8.4 g Vegetable oil
Directions 0.4 g Coriander seed
0.6 g Cumin
0.4 g Turmeric
0.4 g Cayenne pepper
3 g Curry paste
1.4 g Paprika
49 g Plain yogurt
6 g Lemon juice
2.2 g Ginger
1.2 g Salt
80 grams Chicken leg

1.5 g Salt
7.5 g Lime juice
6.8 g Olive oil
4.5 g Cumin
0.3 g Chili powder
2 g Fresh cilantro
DAY)
Multigrain Chips
1 small packet • 142 Cal (54 g)
Banana Ingredients for 1 banana:

1 banana • 105 Cal 1 medium (7" to 7-7/8" long) Banana
(118 g)
Directions

(Recommended)
2 scoop • 232 Cal (64 g)
(Optional)
Whole milk
1 cup • 149 Cal (244 g)
Creamy Chicken Pasta Ingredients for 1 serving:
1 serving • 531 Cal 29 g Orzo
Directions 6.8 g Olive oil
2/3 half breast (fillet) Chicken breast
(97 g)
0.167 lb Asparagus (76 g)
0.167 dash Salt (0.1 g)
0.167 dash Pepper (0 g)
3.9 g Wheat flour
40 g Chicken broth
40 g Almond milk
38 g Parmesan cheese
DAY)
Brownies Ingredients for 2 serving:

2 serving • 258 Cal 14 g Butter
Directions 5.4 g Cocoa
25 g Sugar
1/4 medium Egg (11 g)
1.1 g Vanilla extract
7.8 g Wheat flour
0.4 g Salt
Fish Oil Capsules

1 serving • 0 Cal
Multivitamin
1 serving • 0 Cal
Blow Pre-workout
(Recommended)

Recipe directions
Morning Oats (Low Cal)

Directions are for original recipe of 1 serving
1. 1. Add 1 cup of water to oats so that it is submerged in water and microwave for
2.5 minutes (time may vary based on microwave used).
2. 2. Remove oats from microwave, add 2 tbsp of reduced fat milk.
3. 3. Add 1 teaspoon of cinnamon and sweetener.
Tandoori Spice Chicken
1. Mix all ingredients in a zip-top back except chicken. Add chicken and marinate
for at least 2 hours or overnight in the refrigerator.
2. Preheat oven to 450 degrees Fand line a baking sheet with boil. Place chicken
onto the sheet and bake for 8-10 minutes. Switch to grill/broil setting and continue
until you get a slight char on top and the chicken is cooked through and no longer
pink (internal temperature has reached 165 degrees F).
3. Serve and enjoy!
Simple Salad
1. 1. Dice cucumber, onion, tomatoes and mix with lettuce. Add coriander, dash of
salt and lemon juice to taste.
Lentils/Dal
1. Soak the lentils in water overnight for 8-10 hours to make it easier and faster to
cook.
2. In a large pot over high heat, combine the lentils, turmeric, salt and 3 cups water
and bring to a boil.
3. Reduce the heat to medium-high, insert a large long-handled spoon into the pot,
and cook with the spoon still inserted until the lentils are soft and a little mushy, 5-
7 minutes.
4. Remove the dish from the heat, cover and let sit for 5 minutes. (Alternatively, in
an electric multi-cooker like an Instant Pot, combine the lentils, turmeric, salt and 3
cups water and cook on manual high pressure for 10 minutes, then allow the
pressure to release naturally.)
5. Add the lime juice and set aside.
6. For the chhonk seasoning: In a small pan or butter warmer over medium-high
heat, warm the ghee (or oil). Once the ghee melts (or the oil begins to shimmer),
add in the cumin seeds and cook until they start to sputter and brown, which
should take seconds. Immediately remove the pan from the heat and stir in the red
chillie powder.
7. To serve: Add the seasoning to the cooked lentils and mix thoroughly. Garnish
with the cilantro (Corriander) before serving.
Chicken Curry (breast only, less oil)
1. Roughly chop the onion, transfer to a small food processor, and add 3
tablespoons of water - process to a slack paste. You could use a stick blender for
this or coarsely grate the onion into a bowl – there’s no need to add any water if
you are grating the onion. Tip into a small bowl and leave on one side.
2. Put the chopped garlic and ginger into the same food processor and add 4 tbsp
water – process until smooth and spoon into another small bowl. Alternatively,
crush the garlic to a paste with a knife or garlic press and finely grate the ginger.
3. Heat the oil in a wok or sturdy pan set over a medium heat. Combine the cumin
and fennel seeds with the cinnamon and chilli flakes and add to the pan in one go.
Swirl everything around for about 30 seconds until the spices release a fragrant
aroma.
4. Add the onion paste – it will splutter in the beginning. Fry until the water
evaporates and the onions turn a lovely dark golden - this should take about 7-8
minutes. Add the garlic and ginger paste and cook for another 2 minutes, stirring all
the time.
5. Stir in the garam masala, turmeric, and sugar and continue cooking for 20
seconds before tipping in the tomatoes. Continue cooking on a medium heat for
about 10 minutes without a lid until the tomatoes reduce and darken.
6. Cut the chicken breast into 1 1/2 inch chunks and add to the pan once the
tomatoes have thickened to a paste. Cook for 5 minutes to coat the chicken in the
masala and seal in the juices, and then pour over the hot chicken stock. Simmer for
8-10 minutes without a lid until the chicken is tender and the masala slightly
thickened, you might need to add an extra ladleful of stock or water if the curry
needs it. Sprinkle with chopped cilantro and serve with Indian flatbreads or fluffy
basmati rice. Enjoy!
Sky's Morning Omelette (Low Fat)

1. Chop onion and pepper into small chunks
2. Spray non-stick cooking spray on pan and heat the pan.
3. Add onion, pepper, and spinach, and cook until spinach has wilted and onions are
nearly translucent, about 5 minutes.
4. Crack eggs into small bowl and scramble with fork. Salt and pepper to taste.
5. Add egg to pan and cook until egg is no longer wet, about 5-7 minutes.
Lobia Masala Curry (Black Eyed Peas)

1. Soak the dried black eyed peas in cold water for 1-2 hours. Drain, rinse and set
aside.
2. Press the sauté button, and add the oil and allow it to heat up for a minute. Add
the cumin seeds and once they begin to turn brown, add the onion and bay leaf.
Stir-fry for 6-7 minutes, or until the onions begin to turn brown.
3. Add the garlic, ginger and spices, stir, then add the diced tomatoes. Cook for 2-3
minutes, or until the tomatoes break down.
4. Add the drained black eyed peas to the pot along with the 2 cups of water and
mix well.
5. Secure the lid, close the pressure valve and cook for 20 minutes at high pressure.
6. Naturally release pressure.
7. Garnish with coriander if desired.
Sky's Scrambled Eggs
1. 1. Separate egg whites from yolks. Mix whole eggs and egg whites in a bowl and
beat with fork. 2. Wash onion, red onion, tomatoes and spinach and chop up finely.
3. Add veggies to the egg mixture. 4. Heat pan up, once the pan is warm add 2tbsp
of olive oil. 5. Pour egg mixture in and scramble to cook.
Garden Salad
Directions are for original recipe of 4 cup
1. Any 4 cups of greens should be fine. In a serving bowl, combine the greens and
basil with chopped cucumbers, tomatoes and onions.
2. To make the dressing, place all ingredients in a screw-top jar and shake well to
combine. Just before serving, pour dressing evenly over the leaves and gently toss.
Pan Seared Chicken Breast

Directions are for original recipe of 1 breast
1. Heat oil in skillet on medium heat.
2. Rub chicken with seasoning (to taste) on both sides and place in skillet.
3. Cook uncovered on each side for 5 minutes.
4. Cover skillet and cook chicken on low for an additional 10 minutes.
5. Let cool slightly and serve. Enjoy!
Chicken Stir-Fry
1. Heat the chicken stock or broth in a non-stick wok over medium-high heat. Chop
the vegetables.
2. Cut the chicken into strips or chunks and add to the wok (or any other protein
choice - tofu, lamb, beef, shrimp). Cook until almost done.
3. Add the vegetables, cayenne pepper and ginger, cook until tender.
4. Seperately, quickly scramble the egg and then it mix through the stir-fry
thorougly.
5. Serve hot.
Protein Smoothie
1. Add whey protein, banana, milk, ice into blender and blend for 1-2 minutes.
Paneer Sandwich
1. 1. Heat 1 tbsp of oil in a pan and add crushed garlic, onions, coriander and salt.
2. 2. Once onions are brownish, add paneer and cook.
3. 3. Toast bread, add chillie sauce, chutney, ketchup and any other garnishing you
want.
4. 4. Add paneer as filling in sandwich.
Grilled White Fish

1. 1.Mix all the ingredients and coat the fish with it. 2.Wrap it up in a foil paper.
3.Leave some space on top for it to fluff up. 4.Be careful not to leave any gaps.
5.Place it on a baking sheet over a plate and into the oven for 7-8 minutes. 6.When
it becomes nice and fluffed up 7.(Popiote is a method of cooking in which the food
is wrapped up paper or foil and then cooked.)
Chicken Stew
Directions are for original recipe of 4 bowl
1. Chop the onions and simmer with the garlic and olive oil until golden. Add the
carrots and simmer a little bit more. Add the remaining ingredients BUT the tomato
paste, and let it boil. When it's boiling, add the tomato paste, and let it cook under
low heat for about an hour. Adjust the salt and, if you like, add a dash of pepper or
worcestershire sauce (not recommended if you are watching your sodium intake).
Tastes better the day after!
Sky's Chicken wrap

Directions are for original recipe of 1 wrap
1. Grill or pan fry chicken breast in olive oil with desired marination
2. Cut up the lettuce, onions and chicken breast into fine slices
3. Spread the mayo and mustard on the tortilla.
4. To make a wrap, add the chicken, lettuce and onions into the center of the
tortilla and fold over.
Tandoori Chicken
Directions are for original recipe of 5 servings
1. Heat the spices in oil: Heat the oil in a small pan over medium heat, then cook
the coriander, cumin, turmeric, cayenne, garam masala and paprika, stirring often,
until fragrant (approximately 2-3 minutes). Let cool completely.
2. Whisk spices into yogurt, add lemon juice, garlic, salt, ginger: Whisk the cooled
spice-oil mixture into the yogurt, then mix in the lemon juice, garlic, salt and
ginger.
3. Cut deep slashes into chicken, coat with marinade, chill: Cut deep slashes (to the
bone) in 3-4 places on the leg/thigh pieces. Just make 2-3 cuts if you are using
separate drumsticks and thighs. Coat the chicken in the marinade, cover and chill
for at least an hour (preferably 6 hours), no more than 8 hours.
4. Prepare grill: Prepare your grill so that one side is quite hot over direct heat, the
other side cooler, not over direct heat. If using charcoal, leave one side of the grill
without coals, so you have a hot side and a cooler side. If you are using a gas grill,
just turn on one-half of the burners. Use tongs to wipe the grill grates with a paper
towel soaked in vegetable oil.
5. Shake off excess marinade, place chicken on hot side of grill: Take the chicken
out of the marinade and shake off the excess. You want the chicken coated, but not
gloppy. Put the chicken pieces on the hot side of the grill and cover. Cook 2-3
minutes before checking. Turn the chicken so it is brown (even a little bit charred)
on all sides
6. Move to cool side of grill, cover and cook: Move chicken to the cool side of the
grill. Cover and cook for at least 20 minutes, up to 40 minutes (or longer)
depending on the size of the chicken and the temperature of the grill. The chicken
is done when its juices run clear. Let it rest for at least 5 minutes before serving.
It's also great at room temperature or even cold the next day. Serve with naan, and
Indian flatbread, or with Indian style rice, with yogurt-based raita on the side.
Creamy Chicken Pasta
1. Prepare orzo as per package directions.
2. In the meantime, heat 1 tbsp olive oil in a large skillet over medium-high heat.
3. Add chopped chicken pieces and asparagus; season with salt and pepper.
4. Cook for 8 to 10 minutes, or until chicken is cooked through and browned on all
sides, 8-12 minutes.
5. Add tomatoes and continue to cook for 2 to 3 minutes, or until tomatoes are
tender; set aside.
6. Heat remaining olive oil in a large pan over medium-high heat.
7. Sprinkle with flour; whisk to combine.
8. Whisk in veggie or chicken broth; whisk until thoroughly combined.
9. Whisk in milk, and bring the mixture to a simmer; allow to cook for 1 minute, or
until thickened.
10. Add parmesan cheese and season with salt and pepper; stir until cheese is
melted.
11. Add orza to the chicken and mix well. Add orzo/chicken mixture to the sauce.
Toss well to combine. Serve.
12. Recipe inspired by: http://diethood.com/creamy-chicken-pasta-kitchenaid-stand-
mixer-giveaway/
Brownies
1. Preheat oven to 350 degrees F. Prepare and 8x8 inch pan.
2. Mix melted butter and cocoa, then stir in sugar.
3. Add eggs one at a time, then stir in the vanilla.
4. Mix in flour and salt.
5. Pour batter into pan.
6. Bake for 20-25 minutes or until a toothpick comes out almost completely clean.
Enjoy!
Grocery List
V E G E TA B L E S
Garlic 10 2/3 clove (32 g)
Raw
Cucumber 1 cucumber (8-1/4") (301

g)
With peel, raw
Onions 2 medium (2-1/2" dia)

(220 g)
Raw
Tomatoes 3 3/4 medium whole (2-

3/5" dia) (461 g)
Red, ripe, raw, year round average
Fresh cilantro 11 tbsp (11 g)

Coriander leaves, raw
Ginger root 4 1/4 tbsp (26 g)
Raw
Tomatoes 1/2 cup (121 g)
Whole, canned
Red bell pepper 1/2 medium (approx 2-

3/4" long, 2-1/2 dia.) (60
Sweet, raw
g)
Spinach 6 3/4 cup (202 g)

Raw
Red Onion 3 1 small raw (279 g)

Freshdirect
Lettuce 3 1/2 cup shredded (164

g)
Romaine or cos, raw
Arugula 3/4 cup (15 g)
Raw
Cherry tomatoes 1 1/4 cup cherry

tomatoes (186 g)
Red, ripe, raw, year round average
Asparagus 7 spear, medium (5-1/4"

to 7" long) (112 g)
Raw
Broccoli 1/4 cup chopped (23 g)

Raw
Mushrooms 1/2 cup, whole (48 g)

White, raw
Carrots 1 3/4 large (7-1/4" to 8-

/1/2" long) (126 g)
Raw
Orange Bell Pepper 1 pepper (100 g)

Tesco
Eggplant 1/4 eggplant, unpeeled

(approx 1-1/4 lb) (137 g)
Raw
Tomato paste 1/4 cup (66 g)

Canned, without salt added
Onions 1 1/2 stalk (18 g)

Young green, tops only
Curry paste 1/4 tbsp (3.75 g)
FRUITS AND FRUIT JUICES

Lemon juice 2 1/2 tbsp (38 g)
Raw
Lime juice 1/4 cup (60 g)
Raw
Banana 5 medium (7" to 7-7/8"
long) (590 g)
Raw
Olives 1/2 cup (67 g)

Ripe, canned (small-extra large)
Apples 2 medium (3" dia) (364

g)
With skin
D A I RY P R O D U C T S
Egg white 31 egg white (separated
from yolk) (1.24 kg)
Raw, fresh eggs
Egg 14 1/2 large (725 g)

Whole, fresh eggs
Reduced fat milk 1/4 cup (61 g)

Fluid, 2% milkfat, with added vitamin a and vitamin
d
Greek yogurt 1/2 cup (120 g)
Plain, whole fat
Lowfat milk 1 cup (244 g)

Fluid, 1% milkfat, with added vitamin a and vitamin
d
Plain yogurt 2 1/4 cup (8 fl oz) (551

g)
Low fat, 12 grams protein per 8 ounce
Whole milk 2 cup (488 g)

3.25% milkfat, with added vitamin D
Parmesan cheese 1 1/3 oz (38 g)

Hard
Butter 1 tbsp (14 g)
Unsalted
B E V E RA G E S
Water 3 3/4 cup (888 g)
Plain, clean water
Ice cubes 3 cube (67 g)

Frozen water
P O U LT RY P R O D U C T S
Chicken thigh 4 1/4 thigh, bone and
skin removed (293 g)
Broilers or fryers, meat only, raw
Chicken breast 6 breast, bone and skin

removed (1.42 kg)
Chicken leg 2/3 leg, bone and skin

removed (87 g)
SEAFOOD
White Fish Fillet 1 fillet
Any fish of your choice
SPICES AND HERBS

Cinnamon 1 1/4 tbsp (9.8 g)
Spices, ground
Salt 5 1/4 tbsp (94 g)

Table
Pepper 1 tbsp (6.4 g)

Spices, black
Paprika 1 tbsp (6.9 g)
Spices
Curry powder 1/4 tbsp (1.57 g)

Spices
Ginger 1 1/4 tbsp (6.8 g)

Spices, ground
Turmeric 1 1/3 tbsp (9.1 g)

Spices, ground
Coriander leaf 2 tbsp (3.6 g)

Spices, dried
Cumin 3 tbsp, ground (27 g)

Spices, cumin seed
Chili powder 1/4 tbsp (1.88 g)

Spices
Fennel seed 1/4 tbsp, whole (1.45 g)

Spices
Crushed red pepper flakes 1/4 tbsp (0.24 g)
Bay leaf 1/4 tbsp, crumbled (0.45

g)
Spices
Basil 9 leaf, whole (4.5 g)

Fresh
Red wine vinegar 1/4 cup (60 g)
Dijon mustard 1 1/4 tbsp (19 g)

Grey poupon
Cayenne pepper 1/4 tbsp (1.32 g)
Spices, red or cayenne
Oregano 1 tbsp, leaves (3 g)
Spices, dried
Basil 1 tbsp, leaves (2.1 g)

Spices, dried
Coriander seed 1/4 tbsp (1.25 g)
Spices
Vanilla extract 1/4 tbsp (3.25 g)
SOUPS AND SAUCES

Chicken stock 1/2 cup (120 g)
Soup, home-prepared
Chicken broth 3/4 cup (180 g)
Soup, canned, less/reduced sodium
S OY & L E G U M E S
Peanut butter 1 1/2 tbsp (24 g)
Chunk style, without salt
Lentils 1 1/4 cup (240 g)

Raw
NUT AND SEED PRODUCTS

Almonds 2/3 cup, whole (95 g)
Nuts, raw
Almond milk 1/4 cup (60 g)

Plain
B R E A K FA S T C E R E A L S
Oatmeal 1 1/2 cup (120 g)
Cereals, Quaker, dry rolled oats
Corn flakes 2 cup (56 g)

Cereals ready-to-eat, kellogg, cornflakes
BAKED PRODUCTS
Whole-wheat bread 2 slice (56 g)
Commercially prepared
Tortillas 1 tortilla (approx 7-8"

dia) (46 g)
Ready-to-bake or -fry, flour
G RA I N S A N D PA S TA
Orzo 1/4 cup dry (38 g)
Safeway
Wheat flour 1/4 cup (31 g)
White, all-purpose, unenriched
FAT S A N D O I L S
Olive oil 7 tbsp (94 g)
Salad or cooking
Vegetable oil 1 2/3 tbsp (23 g)

Natreon canola, high stability, non trans, high oleic
(70%)
Pam cooking spray 2 spray , about 1/3

second (0.6 g)
Oil, original
Light mayonnaise 1 tbsp (15 g)

Salad dressing, light
SWEETS
Cocoa 1/4 cup (22 g)
Dry powder, unsweetened
Sugar 1/4 cup (50 g)

White, granulated sugar
U N C AT E G O R I Z E D
No Calorie Sweetener 3 teaspoon
Splenda
Tiger Milk Lean Protein (Recommended) 17 scoop (544 g)

Whey Protein
Creatine Monohydrate (Optional) 8 serving (40 g)
Mixed Veg of Your Choice 7 cup (700 g)

lightly pan fryed or boiled
Small/Medium Chapati 10 serving
Cooked with less oil/ghee
Cinnamon Sticks 1/2 serving

Castella
Garam Masala 1/2 Tsp
Fish Oil Capsules 8 serving

follow directions on label
Multivitamin 8 serving
Follow Dosage Instructions on Label
Blow Pre-workout (Recommended) 8 scoop (80 g)

1 scoop 20 mins before workout
Elixir BCAAs (Recommended) 8 scoop (80 g)
1 scoop during workout or any time of the day
White Rice (cooked) 2 2/3 serving (267 g)
Paneer 2 serving (200 g)

Raw
Black Eyed Peas (Lobia) 1/4 cup (42 g)

Raw, Dry
Garam Masala Powder 1 1/4 g (1.25 g)

Swad
Brown Rice (Cooked) 100 g (100 g)
Chicken Seekh Kebab 4 pieces (118 g)
Unknown
Multigrain Chips 1 small packet (54 g)

Any flavor

Lean Diet

Uploaded by

Copyright:

Available Formats

Lean Diet

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Lean Diet

Uploaded by

Copyright:

Available Formats

Your Meal plan

PROTEIN SOURCES (NON-VEG) PROTEIN SOURCES (VEG)

Cheddar Cheese: 25g per 100g

Cottage Cheese/Paneer: 19g per 100g raw

Tofu: 11g per 8g per 100g raw

Soya Chunks: 21.5g per 50g raw

Nuts: 6g protein per 1 oz (28g)

Greek Yoghurt: 10g per 100g

Quinoa: 7g per 50g raw

Peanut Butter: 25g per 100g

CARBOHYDRATE SOURCES FAT SOURCES

Full Cream Greek Yoghurt: 15.4g per 100g

Banana (medium size): 29g

Meal Plan Option 1

Morning Oats (Low Cal) Ingredients for 1 serving:

Tandoori Spice Chicken Ingredients for 144.535 grams:

Tiger Milk Lean Protein

Mixed Veg of Your Choice

Lentils/Dal Ingredients for 1 serving:

SUPPLEMENTS (OPTIONAL) 5 Cal • 1g Carbs (0g Fiber) • 0g Fat • 0g Protein

Fish Oil Capsules

Elixir BCAAs (Recommended)

Sky's Morning Omelette (Low Ingredients for 1 serving:

White Rice (cooked)

Mixed Veg of Your Choice

Lentils/Dal Ingredients for 1 serving:

Tiger Milk Lean Protein

Tiger Milk Lean Protein

Mixed Veg of Your Choice

Lobia Masala Curry (Black Eyed Ingredients for 1 serving:

SUPPLEMENTS (OPTIONAL) 5 Cal • 1g Carbs (0g Fiber) • 0g Fat • 0g Protein

Fish Oil Capsules

Meal Plan Option 3

Sky's Scrambled Eggs Ingredients for 1 serving:

Morning Oats (Low Cal) Ingredients for 1 serving:

Garden Salad Ingredients for 1 cup:

Pan Seared Chicken Breast Ingredients for 1 breast:

Tiger Milk Lean Protein

Brown Rice (Cooked)

Chicken Stir-Fry Ingredients for 1 serving:

SUPPLEMENTS (OPTIONAL) 5 Cal • 1g Carbs (0g Fiber) • 0g Fat • 0g Protein

Fish Oil Capsules

Elixir BCAAs (Recommended)

Meal Plan Option 4

Protein Smoothie Ingredients for 1 serving:

Paneer Sandwich Ingredients for 1 serving:

Almonds Ingredients for 1 ounce:

Tiger Milk Lean Protein

Mixed Veg of Your Choice

White Rice (cooked)

Grilled White Fish Ingredients for 1 serving:

SUPPLEMENTS (OPTIONAL) 5 Cal • 1g Carbs (0g Fiber) • 0g Fat • 0g Protein

Fish Oil Capsules

Elixir BCAAs (Recommended)

Sky's Scrambled Eggs Ingredients for 1 serving:

Morning Oats (Low Cal) Ingredients for 1 serving:

Garden Salad Ingredients for 1 cup:

Pan Seared Chicken Breast Ingredients for 80 grams:

Mixed Veg of Your Choice