General Meal Plan for Healty lifestyle

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The following is the General Meal Plan for both men and women. You can increase or decrease the calorie as per your goals and convenience.

I have taken into consideration you will be having light meals throughout the day since this is one of the best ways for energy and sustainability.

Once a month cheat meal will not harm you. Rather, it will act as a refresher adding more results to your goals.

Meal 1: 6 am- After waking up
1 glass of water and any fruit

Meal 2: 9 am- Post gym/Before work
Poha, Upma, Idli etc
or
Brown bread/Chapati and Egg/Paneer Sandwich
or
Protein shake(Add a spoon of peanut butter and a Banana or dry fruits. Add Oats-Optional)

Avoid oily stuff as it will make you bloated.

Meal 3: 12 PM- Lunch
Protein: Egg, Chicken, Paneer, Soyabean, Dal
Carbs: Rice, Roti
Fat: Ghee
Veggie: Any green vegetable, Salad
Miscellaneous: Curd, Buttermilk (Optional)

Meal 4: 3 PM- Snacks
Roasted peanuts/Any dry fruit
or
Peanut butter sandwich
or
Cheese Sandwich

Meal 5: 6 PM- Pre Dinner
Oatmeal
or
Veg/Chicken Roti roll
or
Eggs (start with 3- Restrict yellow up to 3 only throughout the day)

Meal 6: 9 PM Dinner
Same as lunch

Meal 7: Optional
Milk and Turmeric
or
Simply Milk

P.S.:
1. You can always calculate the calories by tracking the amount of food you are consuming and tweak the diet accordingly.
2. If you do not want to track your calories just make sure you are keeping 1/3 of your stomach empty after every meal and exercise regularly. I am sure you will reach your goals. Tried and tested!

There is no Royal way to Fitness and Health. You will have to hustle every day consistently!! Good Luck.

Any questions/suggestions are welcome.

Thank you for reading!

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