VEG PLAN
VEG
|
WORKOUT DAYS – HIGH CARBS
(MON-‐TUES-‐THUR-‐FRI-‐SAT)
|
ELIMINATION
|
RECOVERY DAY – LOW CARBS
(WED-‐SUN)
|
MEAL 1
MUSCLE OATS
-‐2/3cup
Oats
-‐1/4
cup Cereals or Granola
-‐2/3sp Whey
-‐1sp Brans
-‐1/8
cup Raisin
-‐1/8
cup Cranberries
-‐1/8 cup
Crushed Almonds
-‐1/8 cup
Crushed Walnuts
-‐1/2 Banana
-‐1/2 Apple
-‐2pinch Cinnamon
CAL-‐595 PRO-‐35/CARB-‐80/FAT-‐15
|
¼ cup cereals
|
RECOVERY
OATS
-‐1/2cup Oats
-‐1sp Whey
-‐1/8 cup
Crushed Almonds
-‐1/8 cup
Crushed Walnuts
-‐1/2 Banana
-‐1/2 Apple
-‐2pinch Cinnamon
CAL-‐595 PRO-‐35/CARB-‐46/FAT-‐10
|
MEAL
2
PROTEIN
POWER
SNACK
-‐1 Slice Bread + 1sp Peanut butter
-‐1 Slice Bread+ ½ cup mashed chickpeas
-‐1 Slice Bread+ ½ Banana+1sp Peanut butter
CAL-‐536 PRO-‐23/CARB-‐71/FAT-‐16
|
1 BREAD
|
PROTEIN
LADDOO
CAL-‐536 PRO-‐35/CARB-‐34/FAT-‐3
|
MEAL 3
MUSCLE
BUILDER
POTATO BOWL
|
Mango/Pineapple
|
LENTIL
&
ROTI
|
-‐140g
Sweet Potato
|
40g Sweet Potato
|
-‐100g
mixed lentil
|
-‐1/2
cup Kidney Beans
|
(Cooked
in coconut oil or olive oil)
|
|
-‐50g Fresh Paneer
|
-‐1 Roti
|
|
-‐1/2
Green Pepper
|
-‐1/2
plate Salad
|
|
1/4cup
Spinach (chopped)
|
(Cucumber,
cabbage, tomato, carrots)
|
|
-‐3sp Green onion (chopped)
-‐2sp Tomato
(chopped)
|
CAL-‐490 PRO-‐20/CARB-‐42/FAT-‐10
|
|
Sauce: Yogurt Sauce Topping
|
||
-‐1/3cup
Mango or
Pine Apple
(chopped)
|
||
-‐25g Soy Chunks
|
||
CAL-‐490 PRO-‐32/CARB-‐68/FAT-‐10
|
MEAL 4
SWEET
MUSCLE RICE
|
1sp Honey |
FRUIT
SALAD &
PROTEIN DRINK
|
-‐2/3cup
Brown Rice
|
-‐1 bowl mixed fruit salad
|
|
-‐1sp Honey
|
(Apple,
pear, papaya, grapes, oranges, etc)
|
|
-‐1sp
Peanut Butter
|
-‐1sp
whey in 200ml Slim milk
|
|
-‐1sp Peanuts
-‐1sp
Black Raisins
|
CAL-‐597 PRO-‐35/CARB-‐37/FAT-‐1
|
|
-‐2/3
Banana
|
||
Protein Pudding:
|
||
-‐2sp Yogurt+2/3sp Whey
|
||
CAL-‐597 PRO-‐33/CARB-‐78/FAT-‐17
|
PRE
W/O
SUPPLEMENT
-‐1scoop
Neurocore by MuscleTech
-‐200ml
Cold Water
OR
PRE
W/O WITHOUT
SUPPLEMENT
-‐½tbs
Coffee
(Nescafe)
-‐240ml
Hot Water
|
|
WORKOUT
|
|
POST
W/O
SUPPLEMENT
-‐1-‐2scoop
Whey Protein
-‐2-‐3sp Carbo Plus
-‐400ml
Cold Water
CAL-‐389
PRO-‐35/CARB-‐60/FAT-‐1
OR
-‐2sp Protinex with 240ml NF Milk
-‐2 Banana
CAL-‐377 PRO-‐22/CARB-‐72/FAT-‐1
|
MEAL 5
MUSCLE MEAT
|
Ranch
|
PANEER
TIKKA
OR
GRILLED PANEER
|
-‐200g
Tofu
|
Chutney
|
-‐100g
Grilled Paneer
|
(Grilled,
roasted or pan cooked)
|
-‐2/3
cup Rice
|
|
-‐1 Pineapple Ring
|
-‐1 plate Salad
|
|
Broccoli Cabbage Salad
|
(Cucumber,
cabbage, tomato, carrots)
|
|
-‐1/2 cup crushed Broccoli
-‐1/2 cup crushed Cabbage
|
CAL-‐473 PRO-‐25/CARB-‐40/FAT-‐18
|
|
-‐1sp Ranch
|
||
Beans Salad
|
||
-‐1/4cup
Kidney Beans
|
||
-‐1/4cup Chickpeas
|
||
-‐2sp chopped carrots
|
||
-‐2sp chopped tomato
|
||
-‐2sp chopped onion
|
||
-‐1/2 lemon
|
||
-‐Cilantro
little bit
|
||
-‐Ketchup
or Red Chutney
|
||
-‐Salt/Pepper
|
||
CAL-‐513 PRO-‐30/CARB-‐60/FAT-‐17
|
MEAL 6
PROTEIN BURFI
-‐1egg white
-‐2/3sp
whey or casein
-‐3sp Peanuts
-‐1sp Raisins
CAL-‐279 PRO-‐25/CARB-‐11/FAT-‐15
|
Nothing to Eliminate
|
PROTEIN BURFI
-‐1egg white
-‐1sp
whey or casein
-‐1sp Peanuts
-‐1sp Raisins
CAL-‐279 PRO-‐30/CARB-‐11/FAT-‐8
|
TOTAL
CAL 3399 / PRO-‐220g, CARB-‐425g, FAT-‐90g
|
TOTAL
CAL 2010 / PRO-‐180g, CARB-‐210g, FAT-‐50g
|
SUPPLEMENT STACK
BREAKFAT
|
MORNING
SNACK
|
LUNCH
|
EVE SNACK
|
PRE W/0
|
POST W/O
|
DINNER
|
BEFORE
BED
|
|
WHEY
PROTEIN
|
YES**
|
YES
|
NO
|
YES
|
NO
|
YES**
|
NO
|
YES**
|
CARBO PLUS
|
NO
|
YES
|
NO
|
YES
|
NO
|
YES**
|
NO
|
NO
|
PRE W/O
|
NO
|
NO
|
NO
|
NO
|
YES**
|
NO
|
NO
|
NO
|
BCAA
|
YES
|
NO
|
NO
|
NO
|
YES**
|
YES**
|
NO
|
YES
|
MACRO-NUTRIENT INTAKE VEG PLAN
Reviewed by Powerhouse fitness
on
September 28, 2018
Rating:
Reviewed by Powerhouse fitness
on
September 28, 2018
Rating:
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