Important Instructions Must Read Before Follow:

  1. Always Start you day with 2 glass of normal water, and keep 30 to 45 minute gab between early morning water and meal 1.
  2. This is example diet Plan, But Good One. A Diet Plan should be according Your Fitness goal, Fitness level, Gender, Age, Our Circumstances and BMI
    So my mean to say is here that one diet plan does not Suitable for everyone. Mainly before following any diet plan there should be discussion between you and your Personal Trainer, because he should evaluate if there is any medical condition or food allergy or any specific need, Must discuss all.
  3. Our progress should be monitored every week and diet and workout should be changing accordingly that. Most of us follow same diet and after few weeks our progress stopped or became too slow.
  4. Always Drink 3-4 liter water a day and done drink straight after your meal, try to wait minimum 45 minutes but you can have sip of water between meals and after meals.
  5. Always eat Every 3 hours and eat as much your tummy allows you, never overeat.
  6. Also drink green tea 2-3 times in a day.
  7. Add Mixed Seed 20-50 gram with this Diet With any meal in a day
  8. Herbs and spices you may use In Green Salad Or Cooking : Onion, Garlic, Rock salt, turmeric, cinnamon, ginger, dill, parsley leaves, chili flakes, paprika, cayenne pepper, coriander, cumin, basil, rosemary, oregano.
  9. Choose Your Own Workout time But Workout According Your Workout Plan

Always Workout After 1 hour Of Your Meal It means as u your workout at 6 am you have to wake up at 4:30 am and start your meals.

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Vegetarian Diet For Fast Weight Gain


Food ItemQuantityFat(gms)Carbs(gms)Protein(gms)Fiber(gms)Calories
BreakfastWheat Milk Porridge250 ml2.920.63.43.6122
Flaxseed1 tsp1.
Sesame Seeds1 tbsp3.
SnackWhole Wheat and bran Roti21.232.86.410.2145
Paneer100 gm20.81.218.30265
Green Mixed Salad200 gm583.43.390
Curd100 gm433.1060
Lunch1 Bowl Qunoa/Any Beans100 gm2.427.87.812.9164
Sprouts100 gm0.25.931.830
Coconut Oil1 tbsp13000122
Mixed Fruits250 gm0.825.31.76.4109
Fenugreek Seeds1 tbsp0.
SnackWholegrain Bread2 slice229.69.95.5186
Chana Dal, Boiled100 gm1.717.66.14.5109
Lassi250 ml7.424.15.80183
Green Mixed Salad200 gm583.43.390
Dinner1 bowl Qunoa/Any Beans150 gm0.411.82.84.852

Note- Nutrition Facts Could Be Different Depend On Source


Hi, this is Experienced Diet Plan, Written By Experience Personal Trainer and Nutritionist . Please Consults with your physician or Dietitian before Start any diet Plan.