Free diet plan for weight loss Ideas
Diet is an important part of Fitness as we gives priority to Workout and Rest. Balanced Diet is 100 % works for your body .but you haven’t any plan before your goal setup then Its very difficult to achieve your goal . We are using healthy and Mid-cheap foods in our diet and making 1500 calorie for extreme fat loss and if you want 2000 cal for fat loss.
free diet plan for weight loss for Vegetarians (1500 cal)
1.Whey protein 33 gm , 2. Oats 50 gm , 3.honey , 4. Apple/ banana 1 pcs , 5.Pear 1 pcs
In a vessel add oats and water cook for 4 to 5 mins . cut 1 apple / banana and 1 pc pear chop it well in small size . Oat remove it in bowl and let it cool . now add whey protein if you have neither add any protein base food in it. ( its an optional ) then add all chopped fruit and add 1 tsp honey in it your healthy breakfast is ready for eat.
|Breakfast||493 calories||Breakfast||493 cal|
|Whey protein||119 cal||protein||32.0 gm|
|Honey||22 cal||fats||6.3 gm|
|Pear||77 cal||carbs||77.0 gm|
|Apple||88 cal||fiber||16.6 gm|
Lunch Meal 2
1. Soya Chunks 50 gm , 2. Rice 200 gm Cooked , 3. Onion ,Tomato, Garlic, Carrot, Beans and Pea.
Chop carrot beans and onion tomato in a bowl garlic also . make paste of garlic and tomato then boil soya chunks and make it curry with paste add veggies in this paste . Take with rice this is our second healthy meal .You can add chilly powder for taste.
|Lunch||548 calorie||Lunch||548 cal|
|soya chunk||173 cal||protein||39.7 gm|
|cooked rice||194 cal||fat||1.4 gm|
|all veggies||181 cal||carbs||94.8 gm|
Dinner Meal 3
1. Tomato, paneer 100 gm, 2. Green chilly ,3. Onion ,Garlic, Capsicum and Broccoli 2 cups, 4. Watermelon ( without skin weight ) 400 gm.
Same chop all vegetables and cut paneer in small pcs . Make puree of garlic tomato and chilly. Cut broccoli in small pcs and add broccoli onion and capsicum in the puree cook everything for 3 to 4 min now add paneer and dinner is ready for fat loss . Eat with watermelon for fat loss .
|Dinner||483 calorie||Dinner||483 cal|
|watermelon||64 cal||protein||27.8 gm|
|all vegetables||154 cal||fat||22.9 gm|
|paneer||265 cal||carbs||46.0 gm|
Breakfast Meal 1
1.Egg 6 (only egg whites) ,2.Garlic, Onion ,Tomato 3.Brown bread
Chop garlic onion and tomato . in pan add 1 tsp olive oil or coconut oil ad onion and garlic cook it till golden brown then add chilli powder turmeric and salt as per your taste cook for 4 to 5 mins. Take 6 egg whites and add and cooked in medium flame . eat with brown bread don’t use white bread instead of it.
|Breakfast||463 cal||Breakfast||463 cal|
|brown bread||273 cal||protein||33 gm|
|egg whites||103 cal||fat||6.7 gm|
|veggies||87 cal||carbs||66.1 gm|
Lunch Meal 2
1.Carrot ,Capsicum 2. Chicken Breast 3.Rice 4.Spring Onion
Chop all veggies in plate . then boil chicken breast 8 to 10 min . add boiled chicken breast and all veggies for gravy and serve it with cooked rice . neither cooked rice mix with boiled chicken gravy . its ready for eat.
|Lunch||594 cal||Lunch||594 cal|
|chicken breast||330 cal||protein||66.6 gm|
|rice||194 cal||fat||12.3 gm|
|veggies||70 cal||carbs||49.7 gm|
Dinner Meal 3
1.Carrot ,Cucumber ,Onion ,Tomato 2. Chicken 3.Curd 4.Ginger, Garlic Paste
Cut chicken into small pieces in a bowl add chicken breast add honey in it and mix it well add chili powder turmeric powder as per your taste and cook it both side with olive oil or coconut oil . make salad of all vegetables .
|Dinner||472 cal||lunch||472 cal|
|chicken breast||330 cal||protein||65.3 gm|
|veggies||142 cal||fat||13.2 gm|