DIET FOR NON-VEGETARIAN:

These meals are packed with high protein nutrient-rich foods, including chicken, fish, meat, eggs dairy and whey protein supplement. try it yourself and see the result

I have created few nutrient-rich meals for you balancing cards and fat  with protein  in every bite.

week diet plan

The diet is basically a low fat, high – high protein eating plan . so you need to avoid sugar, butter, oil, fried foods artificial sweeteners and highly processed foods.

The best part of these plans is that its flexible. you can mix and match to create your own customized diet.

These meals are packed with high protein nutrient-rich foods including chicken, fish meat eggs, dairy and whey protein supplement. the meals also have whole grains ,plenty  of fresh fruits and vegetables so that you get enough fiber  every day.

1 WEEK PLAN FOR NON-VEGETARIAN:

MONDAY:

Breakfast (aprx400cal)

  • 1 glass whey protein , 3 boiled eggs
  • Morning  snack (aprx200 cal)
  • 100g smoked salmon with spinach
  • Lunch ( aprx600cal)
  • 100g boiled chicken , cheese and vegetable sandwich
  • Evening  snack (aprx200cal)
  • 1 bowl yogurt with fruitsdiet chart

Dinner(aprx400cal)

  • 200g grilled fish brown rice  and vegetable salad

TUESDAY:

Breakfast (aprx400cal):

  • 1 glass  whey protein , an omelette made  with  three eggs
  • Morning snack (approx 200cal)
  • 100grilled turkey breast
  • Lunch (aprx600cal)
  • 1 chicken roll and vegetable salad
  • Evening snack(aprx200cal)
  • Handful of almonds and walnuts

Dinner (aprx400cal)

100g grilled  lamb with steamed broccoli and spinach

protein diet plan

WEDNESDAY:

Breakfast (aprx400cal)

  • 1 glass whey protein ,3 boiled eggs
  • Morning snack(aprx200cal)
  • 100g grilled chicken
  • Lunch (aprx600cal)
  • 300g grilled fish, vegetable salad , dal and  rice
  • Evening snack(aprx200cal)
  • 1bowl yogurt  with fruits

Dinner(aprx400cal)

Whole wheat bread beef , cheese and vegetable sandwich

THURSDAY:

Breakfast(aprx400cal)

  • 1 glass whey protein ,3 boiled eggs
  • Morning snack(aprx200cal)
  • 100gsmoked salmon with spinach
  • Lunch (aprx600cal)
  • 100g boiled chicken 2 roti,1 cup rice with dal
  • Evening snack (aprx200cal)
  • 1 glass whey and banana shake
  • Dinner (aprx400cal)
  • 200grilled fish, brown rice, and vegetable saladprotein diet

FRIDAY:

Breakfast(aprx400cal):

  • 1 glass whey protein , an omelette made  with three eggs
  • Morning snack (aprx200cal)
  • 100g grilled turkey breast
  • Lunch(aprx600cal)
  • 1chickenroll and vegetable salad
  • Evening snack(aprx200cal)
  • Handful of almonds  and walnuts

Dinner(aprx400cal)

  • 100g grilled lamb with steamed broccoli and spinach

SATURDAY:

Breakfast(aprx400cal)

  • 1 glass whey protein, 3 boiled eggs
  • Morning snack (aprx200cal)
  • 100g grilled chicken
  • Lunch(aprx600cal)
  • 300g grilled fish ,vegetable salad, dal and rice
  • Evening snack(aprx200cal)
  • 1bowl yogurt with fruits

Dinner(aprx400cal)

  • Whole wheat bread beef , cheese and vegetable sandwichdiet

SUNDAY

Breakfast(aprx400cal)

  • 1 glass whet protein, an omelet made with three eggs
  • Morning snack (aprx200cal)
  • 100g grilled turkey  breasts
  • Lunch (aprx600cal)
  • 100g boiled chicken, cheese and vegetable sandwich
  • Evening  snack (aprx200cal)
  • 1 glass whey and banana shake
  • Dinner(aprx400cal)
  • 200g grilled fish, brown rice and vegetables salad

IMPORTANT NOTE FOR DIET PLAN:

  1. The time gap between two meals should  be 3 to 4 hours
  2. Each meal plan contains approximately 1800 calories
  3. You can decrease  or increase calorie intake according to your daily calorie requirements
  4. you can take  protein supplements if required.

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