perfect diet (vegetarian) plan for men with workout

Aim for about 2,000-2,200 kcal per day. This should help you lose about 0.5 kg per week, which is a safe and sustainable rate.

Macronutrient Breakdown:

  • Protein: 100-120g per day to preserve muscle mass.
  • Carbs: 200-250g per day, focusing on complex carbs.
  • Fats: 60-70g per day, focusing on healthy fats.

Meal Timing:

  • Breakfast: 7:00-8:00 AM
  • Mid-Morning Snack: 10:00-11:00 AM
  • Lunch: 1:00-2:00 PM
  • Afternoon Snack: 4:00-5:00 PM
  • Post-Workout (Dinner): 7:00-8:00 PM
  • Evening Snack (Optional): 9:00-10:00 PM

Diet Plan

Breakfast (7:00-8:00 AM)

  • Oatmeal: 1/2 cup cooked oats with almond milk, topped with 1 tbsp of chia seeds, and a handful of berries.
  • Protein Source: 1 scoop of plant-based protein powder.
  • Beverage: Green tea or black coffee (optional).

Nutritional Value:
Protein: ~20g
Carbs: ~30-35g
Fats: ~10g
Calories: ~300 kcal

Mid-Morning Snack (10:00-11:00 AM)

  • Greek Yogurt or Plant-Based Yogurt: 1 cup with a small handful of mixed nuts (almonds, walnuts).
  • Fruit: 1 medium apple.

Nutritional Value:
Protein: ~10g
Carbs: ~25g
Fats: ~10g
Calories: ~250 kcal

Lunch (1:00-2:00 PM)

  • Quinoa Salad: 1 cup cooked quinoa mixed with 1/2 cup chickpeas, chopped vegetables (cucumber, tomatoes, bell peppers), and a light olive oil and lemon dressing.
  • Vegetable Stir-Fry: Mixed vegetables (broccoli, spinach, carrots) sautéed with tofu or paneer (100g).

Nutritional Value:
Protein: ~25g
Carbs: ~50g
Fats: ~15g
Calories: ~450 kcal

Afternoon Snack (4:00-5:00 PM)

  • Handful of Nuts: 10-12 almonds or walnuts.
  • Protein Shake: 1 scoop plant-based protein with water or almond milk.

Nutritional Value:
Protein: ~20g
Carbs: ~10-15g
Fats: ~10g
Calories: ~250 kcal

Post-Workout (Dinner) (7:00-8:00 PM)

  • Grilled Tofu/Paneer: 100-150g with spices and herbs.
  • Whole Wheat Roti or Wrap: 1 piece.
  • Steamed Vegetables: Spinach, broccoli, or asparagus.
  • Lentil Soup: 1 small bowl.

Nutritional Value:
Protein: ~30g
Carbs: ~40g
Fats: ~10g
Calories: ~450 kcal

 

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Evening Snack (Optional) (9:00-10:00 PM)

  • Cottage Cheese (Paneer): 50g with pepper and salt.
  • Herbal Tea: Chamomile or peppermint tea.

Nutritional Value:
Protein: ~10g
Carbs: ~5g
Fats: ~5g
Calories: ~100 kcal

Supplement Recommendations

  • Protein Powder: To ensure you meet your daily protein needs.
  • B12 Supplement: Since your diet is vegetarian.
  • Multivitamin: To cover any nutritional gaps.
  • Omega-3: Plant-based supplement like flaxseed oil or algae-based omega-3.

Hydration:

  • Water: Aim for 3-4 liters per day.
  • Electrolytes: Especially after workouts or on hot days.

Additional Tips:

  1. Meal Prep: Plan and prepare your meals in advance to avoid unhealthy snacking.
  2. Portion Control: Be mindful of portion sizes, especially with high-calorie foods like nuts and oils.
  3. Monitor Progress: Track your weight weekly, and adjust calorie intake if necessary.
  4. Stay Active: Incorporate non-exercise physical activity like walking or stretching throughout the day.

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