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Diet Plans

Balanced, sustainable nutrition. Choose a plan and adjust portions to your calorie target from the Macro Calculator.

Fat Loss Muscle Gain Vegetarian
Healthy meal ingredients on a table Whole foods first

Fat Loss (~2,000 kcal)

~140g protein / ~190g carbs / ~70g fat (adjust per calculator).

Greek yogurt bowl Breakfast

Greek Yogurt Bowl

200g Greek yogurt, 40g oats, berries, 1 tbsp peanut butter, cinnamon.

Chicken salad Lunch

Chicken Salad

150g chicken breast, mixed greens, tomatoes, cucumber, olive oil + lemon, whole‑grain bread slice.

Salmon with rice and vegetables Dinner

Salmon + Rice

150g salmon, 150g cooked jasmine rice, steamed veggies, 1 tsp olive oil.

Muscle Gain (~3,000 kcal)

~180g protein / ~380g carbs / ~85g fat. Add snack: whey + banana + almonds.

Oatmeal and eggs Breakfast

Oats & Eggs

80g oats with milk, 3 whole eggs, 1 fruit.

Beef rice bowl Lunch

Lean Beef Bowl

180g lean beef, 250g cooked rice, veggies, olive oil drizzle.

Chicken pasta Dinner

Chicken Pasta

200g chicken, 100g dry pasta, marinara, parmesan, side salad.

Vegetarian (Indian‑friendly)

Great protein options: paneer, tofu, dal, curd, whey. Adjust rice/roti to hit calories.

Poha with curd and fruit Breakfast

Poha + Curd + Fruit

Poha with peanuts & peas, 200g curd, 1 banana. (Add whey if needed.)

Dal rice and vegetables Lunch

Dal + Rice + Veg

1–1.5 cups dal (moong/toor), 200–250g cooked rice, mixed sabzi, salad.

Paneer with roti and raita Dinner

Paneer + Roti

180–200g paneer bhurji/tikka, 2–3 whole‑wheat rotis, raita.