BEST 7 Day Gym Diet  Chart Plan

Sameer Mallikar

Terrain Map

Breakfast: Oats Banana Pancakes with Protein Shake Lunch: Multigrain roti along with palak chicken and Avocado bell pepper salad Pre-Workout Snack: Bananas Dinner: Post-Workout) Brown rice, peas paneer curry, sprouts vegetable salad

Day 1

Terrain Map

Breakfast: Oatmeal with Greek Yogurt & Seasonal fruits, Mango Juice Lunch: Multigrain roti, fish curry, vegetable salad Pre-Workout Snack: Toast & Jam Dinner: (Post-Workout) Broken wheat khichidi along with carrot raita, egg white, and vegetable salad

Day 2

Terrain Map

Breakfast: Poached Eggs, Whole Grain Toast, Protein Shake Lunch: Quinoa upma, chicken and broccoli salad Pre-Workout Snack: Mixed Nuts & Dried Fruits Dinner: (Post-Workout) Lean Beef and vegetable curry, brown rice, cucumber raita,Baby Potatoes Chocolate Milk

Day 3

Terrain Map

Breakfast: Oatmeal with Honey, Apple Juice Lunch: Grilled Chicken, Salad, Whole Grain Bread Pre-Workout Snack: Toast with Peanut Butter  Dinner: (Post-Workout) Methi Chicken, Brown Rice, Broccoli, Protein Shake

Day 4

Terrain Map

Breakfast: Scrambled Egg, Whole Grain Toast Smoothie Lunch: Grilled chicken vegetable roti rolls, Green Salad Pre-Workout Snack: Mixed Nuts & Dried Fruits Dinner: (Post-Workout) Chicken Stir Fry, Spring Onion, Peppers & Broccoli, Chocolate Milk

Day 5

Terrain Map

Breakfast: Oatmeal, Whole Grain Toast, Orange Juice Lunch: Whole Grain Chicken Wrap, Black Beans, Peppers & Greek Yogurt Pre-Workout Snack: Apple with peanut butter Dinner: (Post-Workout) Keema, bhurji and multigrain roti Lean Beef Mince, Sweet Potato, Protein Shake

Day 6

Terrain Map

Breakfast: Oatmeal with Nuts Smoothie Lunch: Whole wheat pasta with chicken and Green Salad Pre-Workout Snack: Granola or Cereal Dinner: (Post-Workout) Fish curry, boiled green peas salad, Brown Rice Garden Peas, Milk

Day 7

Let’s recap what we learned

1.

Choose the right Diet

2.

Plan your budget

3.

Focus Daily Workout