Non-Vegetarian Diet Plan

 

Daily Caloric Intake: Approximately 2,400 to 2,600 calories

Sample Non-Vegetarian Diet Plan

Breakfast (7:00 AM - 8:00 AM)

• Chicken Sausage (2 links): Provides about 20g protein.
• Whole-Wheat Paratha (1): Provides around 30g carbs.
• Curd (1 cup): Provides 8g protein.

Approx. Macronutrients: 28g protein, 30g carbs, 15g fat

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

• Boiled Eggs (2): Provides about 12g protein.
• Fruit Salad (1 cup): Mixed seasonal fruits for vitamins and fiber.

Approx. Macronutrients: 12g protein, 25g carbs, 10g fat

Lunch (12:30 PM - 1:30 PM)

• Grilled Chicken Breast (200g): Provides about 40g protein.
• Jeera Rice (1 cup cooked): Provides around 22g carbs.
• Mixed Vegetable Curry (1 cup): Provides vitamins and fiber.

Approx. Macronutrients: 40g protein, 45g carbs, 15g fat

Afternoon Snack (3:30 PM - 4:30 PM)

• Chicken Soup (1 cup): Provides about 15g protein.
• Whole-Grain Crackers (5 pieces): Provides around 20g carbs.

Approx. Macronutrients: 15g protein, 20g carbs, 5g fat

Pre-Workout Snack (Optional, 30-60 Minutes Before Exercise)

• Protein Shake (1 scoop whey protein): Provides 20-25g protein.
• Oatmeal (1/2 cup cooked): Provides about 27g carbs.

Approx. Macronutrients: 20g protein, 30g carbs, 3g fat

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

• Tandoori Fish (200g): Provides about 40g protein.
• Sweet Potato (1 medium, baked): Provides about 26g carbs.
• Steamed Green Beans (1 cup): Provides vitamins and fiber.

Approx. Macronutrients: 40g protein, 50g carbs, 15g fat

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

• Cottage Cheese (1/2 cup): Provides 14g protein.
• Almonds (1/4 cup): Provides healthy fats and some protein.

Approx. Macronutrients: 14g protein, 15g carbs, 10g fat

Daily Totals:

• Protein: ~165g (30% of total calories)
• Carbohydrates: ~270g (45% of total calories)
• Fats: ~80g (25% of total calories)