DIET PLAN FOR DINESH

Prepared by K.Chaitanya
Contact +91 9390284039 for more prefessional diets and
meal plans

Introduction
Calories required for muscle growth and lean mass = 2,350 cal/day

Supplements required for complete growth transformation (Optional)

1. Creatine - Before/After Workout
2. Fish Oil capsules - Bedtime/Before Workout
3. Liv 52 DS - Bedtime/Before Workout
4. Glutamine - Before/After Workout
5. BCAA - Intra Workout
6. Multivitamin tabs - Before Workout
7. Lipocide - Before Workout
8. Protein - After Workout
9. Lubri joint for bone support - After any meal in the day
10. Vitamin C 500mg - Before/After Workout
11. L-Carnitine - Before Workout
12. L-Arginine - Before Workout
13. CLA - Before Workout

Eating Schedule
Breakfast (7:30 a.m.)
Lunch (12 p.m.)
Pre-Workout Snack (30 Min Before Workout)
Dinner (1 - 2 Hours After Workout)
Bedtime Snack (10 p.m.)
Note: 1 or 2 hours before or after the above mentioned timings is fine!
If workout done morning, plan to have pre workout meal 30 mins before workout and
schedule rest of the meals with 1-2 hours gap after workout.

Distribution of protein, carbs and fats in the diet

Fats
20%

Protein
40%

Carbs
40%
 Eating schedule Meal

Breakfast (7:30 a.m.) Option 1:570 Cal • 52g Carbs (7g Fiber) • 31g Fat •
21g Protein

Paneer or tofu or chickpeas paste + 2 Slices Of Whole

Grain Bread + 40 Grams of Avocado(If available) or
broccoli or carrots or any veggies which can be eaten
raw or stir fried + 1 Tbsp Olive Oil(very good for lean
muscle growth) or coconut oil(if having habit of cooking
with it) or rice bran oil

(or)

Option 2: 50 gram oatmeal as given separately in

PDF: 201 kcal (6.2 protein; 4.3 fat; 36.4 carbs)

(or)

Option 3: 1 banana and 50 gram oatmeal(can be

plain or masala oats) or can go for oats pancakes

(or)

Option 4: 1 cup milk + 100 gms Daliya or vermicelli

with vegetables

(or)

Option 5: Moong dal appam with green chutney

(or)

Option 6: 2 medium Dosa with sambar or chutney

and ghee

Lunch (12 p.m.) 644 Cal • 91g Carbs (8g Fiber) • 11g Fat • 42g
Protein

Option 1:

100 Grams (Brown) Rice or proso millets or rotis - 3 or 4

or Daliya or Quinoa or Vermicelli or Red rice

+ 100 Grams Chicken Breast or mutton or salmon or

prawns or eggs or paneer or tofu or soya or rajma or
chana or kidney beans or green peas or mixed
vegetables or green leafy vegetables or broccoli(in form
 of curry or grilled or kebab, in case of meat; other
veg options, as per your choice, curry or fry) mixed
vegetables or dal

+ 100 Grams Mixed Vegetables salad (raw or boiled or

stir fried) or fruits salad

(or)

Option 2:

Meal Prep - 1 or 2 or 3 or 4

(These are complete meals, in case these meal preps

are taken, no need of above option 1)

Note: a) For rotis, avoid maida.

b)These recipes offer higher protein content(These are

optional veg choices)

1. Paneer tikka
2. Moong Dal Kichdi
3. Sprouts in any form as salad or curry
4. Soybeans curry
5. Mealmaker fry or curry
6. Tofu masala curry
7. Rajma curry
8. Quinoa pulao with added veggies(Instead of rice,
can choose quinoa)
9. Chickpeas(chana) pulao or curry
10. Moong Dal chillas (like dosas)
11. Veggies stuffed parathas

c) For Dal, can choose toor dal, chana dal, masoor dal
and moong dal.

Pre-Workout Snack (30 Min Before 175 Cal • 27g Carbs (4g Fiber) • 1g Fat • 16g Protein
Workout) – Protein Shake & Fruit
1 Apple or 1 banana + 20 Gram Protein Powder (1
Scoop) (Protein can be taken after workout for best
results)

(or)

Beetroot juice with Ginger

Dinner (1 - 2 Hours After Workout) 582 Cal • 98g Carbs (13g Fiber) • 5g Fat • 36g
 Protein

Option 1:

70 Grams (Brown) Rice or proso millets or rotis (3 or 4)

or kichdi or Daliya or Quinoa or Vermicelli or Red rice

+ 70 Grams Chicken Breast or salmon or eggs or paneer

or tofu or soya or rajma or chana, kidney beans or green
peas or mixed vegetables or meal maker or green leafy
vegetables or Broccoli(in form of curry or grilled or
kebab, in case of meat; other veg options, as per
your choice, curry or fry) or Dal

+ 70 Grams Beans, Carrots, sweet corn, broccoli,

beetroot, cauliflower(boiled or stir fried), keera(raw) all
mixed as salad or fruits salad (Optional)

(or)

Option 2:

Meal Prep - 5 or 6 or 7

(or)

Option 3:

Subway meal(veg or non-veg) with Multigrain honey

oats, without Mayo and all added veggies(Once in a
week)

Bedtime Snack (10 p.m.) 379 Cal • 17g Carbs (4g Fiber) • 24g Fat • 26g
Protein

40 Grams Nuts (about a handful) + 20 Gram Protein

Powder + 5 Gram Creatine + 100 Gram Milk

Lemon water with honey

(or)

Option 2:

Meal Prep 8 or 9 or 10 or 11

Note: Please take 2 slices of pineapple (fruit) everyday at any time of the day or night.

Take yogurt at your choice of time.

Mandatorily 4+ liters of water intake everyday.

Snack options: When there is large time gap between your next meal, you can add a snack to
keep you full and energised.

Option 1: brown bread with peanut butter + boiled egg

Option 2: banana and nuts and dryfruits + dates+ milk ( all mixed and made as smoothie)

Option 3: protein bars

Option 4: sweet potato or potato -1 boiled

Option 5: Sprouts

Option 6: Poha

Option 7: Millets Upma

Option 8: Masala chana

Option 9: Boiled egg -1

Option 10: 1 whole grain bread with peanut butter

Option 11: Mixed nuts

Option 12: Fruits of your choice

Meal Prep - 1:
Penne With Black Beans or Rajma

Nutrients: 527 Cal 95g Carbs (13g Fiber) 7g Fat 30g Protein Ingredients (2 Servings) 3.2 oz Whole
wheat pasta (91 g) 0.8 can Tomatoes (152 g) 0.4 cup Canned black beans(or soaked Rajma) (104 g)
(10 oz) Spinach (114 g) 0.2 cup Parmesan cheese (16 g)

Directions: 1. Cook pasta according to package directions (any type will work, but penne is ideal). 2.
In large saucepan, combine the tomatoes and beans, and bring to a boil. 3. Reduce heat and simmer
uncovered for 10 minutes. 4. Add spinach, cook and stir for 2 minutes, or until spinach is wilted. 5.
Drain pasta, top with the tomato mixture. Sprinkle with cheese.

Meal Prep - 2:
Paleo Chicken Burgers

Nutrients: 265 Cal 8g Carbs (5g Fiber) 16g Fat 24g Protein

Ingredients: (1 Serving) 4 oz Ground chicken (114 g) 1/4 tsp Onion powder (0.6 g) 1/4 tsp Paprika
(0.5 g) 3/8 tsp Salt (2.3 g) 1/8 tsp Pepper (0.3 g) 1/8 tsp Coriander seed (Dhaniya)(0.2 g) 1/4 pinch
capsicum or green chillies(0.1 g) 1/2 stalk Onions (6 g) 1/4 medium whole (2-3/5" dia) Tomatoes (31
g) 1/4 fruit Avocados(If available) (50 g) 1/2 cup Spinach (15 g)

Directions: 1. Add the ground chicken, onion powder, paprika, salt, pepper,capsicum or green
chillies, coriander, and onions to a large bowl and stir to combine. Use your hands to form into burger
patties. 2. Heat the grill to medium-high heat and cook the burgers for 5-6 minutes on each side, or
until cooked through. Serve the burgers over sliced tomato, spinach, and avocado.

Meal Prep - 3:
Chicken Hummus Sandwich

Nutrients: 282 Cal 35g Carbs (8g Fiber) 9g Fat 16g Protein

Ingredients (1 Sandwich recipe - When choosing this option have 2 or 3 sandwiches): 2 slice
regular Multi-grain bread (48 g) 1/4 cup Hummus (62 g) Chicken - Roasted or Grilled or boiled(30 g)
Onions (7 g) 1 slice, medium (1/4" thick) Tomatoes (20 g) 1 leaf Cabbage (24 g)

Directions: 1. Top 2 slices of bread with hummus. On one half top with chicken, onions, tomato, and
cabbage. Finish with remaining slice of bread, hummus side down. Enjoy!

Meal Prep: 4
Quick Salsa Fish Wrap

Nutrients: 282 Cal 12g Carbs (8g Fiber) 10g Fat 42g Protein

Ingredients: (1 Serving - Have 3 or 4 rotis) 1 Fish (Grilled or roasted or fried) (165 g) 2 tbsp Sauces
of your choice (32 g) 1 Roti (2 g) 3/4 oz Cheddar cheese (21 g) Directions 1. Combine fish and
sauces. Place on the roti and top with cheese. Enjoy.

Meal Prep: 5
Pasta with Tomato and Feta Cheese

Nutrients: 347 Cal 55g Carbs (2g Fiber) 10g Fat 15g Protein

Ingredients: (1 Cup) 2 1/4 oz Whole wheat pasta (64 g) 0.188 cup tomatoes (21 g) 0.063 cup leaves,
Spinach (1.5 g) 2 1/2 almond Almonds (optional) (3 g) 1/2 tbsp Parmesan cheese (2.5 g) 1/4 tbsp
Garlic (2.1 g) 1/8 tsp Salt (0.8 g) 0.063 tsp Pepper (0.1 g) 1/8 cup, crumbled Feta cheese (19 g)

Directions: 1. Cook pasta according to the package directions. Drain through a sieve over a bowl,
reserving 1 cup cooking liquid. Return pasta to pan. 2. While pasta cooks, place tomatoes and next 6
ingredients (through black pepper) in a food processor; process until finely chopped. 3. Combine
tomato mixture and the reserved 1 cup cooking liquid, stirring with a whisk. Add to pasta; toss well to
coat. Sprinkle with feta. 4. Serve immediately and enjoy.

Meal Prep: 6
Protein Banana Egg Pancakes

Nutrients: 345 Cal 30g Carbs (3g Fiber) 12g Fat 31g Protein

Ingredients: (2 Pancakes) 1 medium (7" to 7-7/8" long) Banana (118 g) 2 extra large Egg (112 g) 2/3
scoop (30g) Whey protein powder (20 g)

Directions: 1. Mash the ripe banana. 2. Beat the eggs and stir in the banana and protein powder. 3.
Pour onto lightly oiled frying pan. Flip when bubbles begin to appear. Cook until both sides are
evenly golden brown.
Meal Prep - 7:
Easy Parmesan Zucchini

Nutrients: 370 Cal 30g Carbs (6g Fiber) 23g Fat 15g Protein

Ingredients: (2 Servings) 2 1/2 medium Zucchini (490 g) 1 tbsp Olive oil (14 g) 1/4 tsp Salt (1.5 g) 1/4
cup Parmesan cheese (25 g) 1/8 cup Bread crumbs (15 g) 1/2 tsp Garlic powder (1.6 g)

Directions: 1. Preheat the oven to 350 degrees F. 2. Clean the medium zucchinis well, cut the ends
off, and slice them lengthwise into quarters so that you have eight pieces. 3. Coat the bottom of a
baking dish with the olive oil and place the zucchini pieces in the dish. 4. Sprinkle with the seasoning
salt and then with the Parmesan cheese, bread crumbs, and garlic powder. 5. Place uncovered in the
oven and bake for 20 minutes. 6. Serve two pieces to each person as a side dish, and enjoy!

Meal Prep - 8:
Apple and Vanilla-Cinnamon Yogurt

Nutrients: 309 Cal 61g Carbs (6g Fiber) 3g Fat 13g Protein

Ingredients: (1 Apple) 1 medium (3" dia) Apples (182 g) 1 tsp Cinnamon (2.6 g) 1 cup (8 fl oz) Vanilla
yogurt (245 g)

Directions: 1. Core and quarter a medium apple. Mix into the yogurt and sprinkle with cinnamon.
Enjoy!

Meal Prep - 9:
Fruity Protein Shake

Nutrients: 325 Cal 42g Carbs (5g Fiber) 6g Fat 30g Protein

Ingredients: (1 Serving) 1/2 cup Whole milk (122 g) 1 scoop (30g) Whey protein powder (30 g) 20
berries Blueberries (27 g) 10 raspberries Raspberries (19 g) 1 medium (7" to 7-7/8" long) Banana
(118 g)

Directions: 1. Combine all ingredients in a blender and pulse until smooth. Enjoy!

Meal Prep - 10:

Blueberry Parfait

Nutrients: 339 Cal 37g Carbs (5g Fiber) 16g Fat 13g Protein

Ingredients: (1 Serving) 1/3 cup Blueberries (If fresh not available, soak the dry blueberries or can
add dry blueberries also)(49 g) 3/4 cup (8 fl oz) Plain yogurt (184 g) 1/3 cup Granola (41 g)

Directions: 1. Wash the blueberries(If fresh not available, soak the dry blueberries or can add dry
blueberries also) and add them to a bowl with the yogurt and granola. Enjoy!

Meal Prep - 11:

Banana Pineapple "Ice Cream"
Nutrients: 236 Cal 61g Carbs (7g Fiber) 1g Fat 3g Protein

Ingredients: (1 Serving) 2 medium (7" to 7-7/8" long) Banana (236 g) 1/3 cup, crushed, sliced, or
chunks Pineapple (82 g)

Directions: 1. Freeze banana and pineapple chunks ahead of time. When ready to make, blend
chopped frozen banana and frozen pineapple chunks in blender or food processor until smooth and
creamy. Serve immediately.

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