PREMIUM QUALITY FITNESS ACCESSORIES

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WEEKLY FITNESS DIET CHART

THE 7 - DAY MEAL PLAN THAT WILL

GET YOU LEAN IN 4 WEEKS
 DAY TIME / PERIOD FOOD/MENU AMT/SIZE VARIETY AVAILABLE

1 cup Green Tea/Black Tea/Lime

GreenTea/Tea/Coffee
EARLY MORNING Juice/Horlicks/
(w.o sugar)
7:00 a.m.
Salty Biscuit
2 Salty Bis./Marie Bis./Atta Bis.

Skimmed Milk 1 glass

BREAKFAST Scrambled Egg/Poached
Egg White 2 Egg/Veg Sandwich/Veg
9:00 a.m. Poha/Oats Cornflakes
Brown Bread 3 pcs.
SUNDAY
S BRUNCH Lime Juice 1 glass Coconut/Dal Water/Soup/
Butter Milk/Tea/Coffee/Veg.
U 11:00 am Roasted Chana 1 small Katori Salad/ Fruits
S
1.Chapati+
N LUNCH Vegetables 2+11/2 Katori
Multi Grain Bread, All
D 2:00 pm
Dal+Curd
1Katori+1Katori
Pulses,/Chicken/Fish/Egg
A Curry/Cucumber/Carrot/Onion/
1/2 Boiled Egg
Y Non –Veg+ Salad Katori+1Katori
 TEA TIME Beverages 1 cup
Tea/Coffee/Lime Juice/ Butter
Milk/MultiGrain/Marie Bis.
4:00 p.m. Biscuit 2

MID-EVENING
Fruit 1(70 gm.) Guava/Apple
6:00 p.m.

Chapati 2 Katori

Vegetables 11/2 Katori Multi Grain Bread,Beans,

DINNER French Beans/Lady
Finger/Leafy
Dal 1Katori
8:00 p.m. Vegetable/Onion/Tomato/
No salad
Curd 1Katori

Salad 1Katori

Daily Total: - 1,840 Calories, 140g, protein, 228g Carbohydrates, 39g Fat
 DAY TIME / PERIOD FOOD/MENU AMT/SIZE VARIETY AVAILABLE

1 cup Green Tea/Black Tea/Lime

EARLY GreenTea/Tea/Coffee
Juice/Horlicks/
MORNING (w.o sugar)

7:00 a.m. Salty Biscuit

2 Salty Bis./Marie Bis./Atta Bis.

Skimmed Milk 1 glass

BREAKFAST Scrambled Egg/Poached Egg/
Oats 45 g Veg Sandwich/Veg Poha/Oats
9:00 a.m. Cornflakes
Apple Juice 200 ml.
MONDAY
S BRUNCH Medium Orange Coconut/Dal Water/Soup/ Butter
1
Milk/Tea/Coffee/Veg. Salad/
U 11:00 am Almonds 24 Fruits
S
Grilled Chicken[Chicken
N LUNCH
Breast]
1
Multi Grain Bread, All
D 2:00 pm Whole meal Bread 3
Pulses,/Chicken/Fish/Egg
Curry/Cucumber/Carrot/Onion/
A Boiled Egg
Salad Sandwich 1Katori
Y
TEA TIME Tea/Coffee/Lime Juice/ Butter
Beverages 1 cup
Milk/MultiGrain/Marie Bis.
 4:00 p.m.
Biscuit 2

MID-EVENING
Blueberries 80 gm. Guava/Apple
6:00 p.m.

Brown Rice 70 g

Sir Fried Broccoli Multi Grain Bread,Beans, French

DINNER
Beans/Lady Finger/Leafy
Mushrooms 150 g Vegetable/Onion/Tomato/
8:00 p.m.
No salad
Green Beans

Salad 1Katori

Daily Total: - 1,835, Calories, 136g, protein, 229g Carbohydrates, 33g Fat
 DAY TIME / PERIOD FOOD/MENU AMT/SIZE VARIETY AVAILABLE

1 cup Green Tea/Black Tea/Lime

EARLY GreenTea/Tea/Coffee
Juice/Horlicks/
MORNING (w.o sugar)

7:00 a.m.
Smoothie 2 Salty Bis./Marie Bis./Atta Bis.

Skimmed Milk 1 glass

Oats 45 g
BREAKFAST Scrambled Egg/Poached
Egg/Veg Sandwich/Veg
Apple Juice 200 ml.
TUESDAY 9:00 a.m. Poha/Oats Cornflakes

Whey Protien 25 g

LUNCH
Skimmed Milk 200 ml. Multi Grain Bread, All
Pulses,/Chicken/Fish/Egg
2:00 pm
Curry/Cucumber/Carrot/Onion/
Boiled Egg

Whole meal Bread 3

 Tuna Sandwich 1Katori

TEA TIME Beverages 1 cup

Tea/Coffee/Lime Juice/ Butter
Milk/MultiGrain/Marie Bis.
4:00 p.m. Biscuit 2

MID-EVENING
Apple + Peanut Butter 1 + 2 tbsp. Guava/Blackberries
6:00 p.m.

Chicken 100 g Multi Grain Bread,Beans,

DINNER French Beans/Lady
Finger/Leafy
8:00 p.m. Bascon Vegetable/Onion/Tomato/
1 No salad
Avocado Salad

Daily Total: - 1,802, Calories, 131g, protein, 219g Carbohydrates, 37g Fat
 TIME /
DAY FOOD/MENU AMT/SIZE VARIETY AVAILABLE
PERIOD
Green Tea/Black Tea/Lime
EARLY GreenTea/Tea/Coffee 1 cup
Juice/Horlicks/
MORNING (w.o sugar)

7:00 a.m.
Smoothie 2 Salty Bis./Marie Bis./Atta Bis.

Skimmed Milk 300 ml.

Banana 1
BREAKFAST Scrambled Egg/Poached
Strawberries 100 g. Egg/Veg. Sandwich/Veg.
WEDNESDAY 9:00 a.m. Poha/Oats Cornflakes

Whey Protien 25 g

LUNCH
Multi Grain Bread, All
Apple 1.
Pulses,/Chicken/Fish/Egg
2:00 pm
Curry/Cucumber/Carrot/Onion/
Boiled Egg
Whole meal Bread 3
 Chicken Salad Sandwich 1Katori

TEA TIME Beverages 1 cup

Tea/Coffee/Lime Juice/ Butter
Milk/MultiGrain/Marie Bis.
4:00 p.m. Biscuit 2

MID-EVENING
Pineapple 1 Guava/Blackberries
6:00 p.m.

Fillet Steak with Spinach 2 Multi Grain Bread,Beans,

DINNER French Beans/Lady
Finger/Leafy
8:00 p.m. 2 grilled Toamtoes 1 Vegetable/Onion/Tomato/
No salad

Daily Total: - 1,821, Calories, 138g, protein, 222g Carbohydrates, 35g Fat
 DAY TIME / PERIOD FOOD/MENU AMT/SIZE VARIETY AVAILABLE

Green Tea/Black Tea/Lime

1 cup
EARLY MORNING Oats & Honey Juice/Horlicks/
(w.o sugar)
7:00 a.m.
Low – Fat Yoghurt 1 Salty Bis./Marie Bis./Atta Bis.

BREAKFAST Scrambled Egg Whites 4 Scrambled Egg/Poached

Egg/Veg. Sandwich/Veg.
9:00 a.m. Whole meal Toast 2 slcs. Poha/Oats Cornflakes
THURSDAY

LUNCH Whey Protien 25 g

Multi Grain Bread, All
Pulses,/Chicken/Fish/Egg
2:00 pm
Brazil Nuts 3 Curry/Cucumber/Carrot/Onion/
Boiled Egg
Raspberries, Blueberries &
210 g
Blackberries

TEA TIME Beverages 1 cup Tea/Coffee/Lime Juice/ Butter

 Milk/MultiGrain/Marie Bis.
4:00 p.m. Biscuit 2

MID-EVENING
Low Fat Cottage Cheese,
100 g + 1 pc. Guava/Blackberries
Pineapple
6:00 p.m.

Tuna Nicosia Salad 1 Katori Multi Grain Bread, Beans,

DINNER French Beans/Lady
Finger/Leafy
8:00 p.m. Skimmed Milk 250 ml. Vegetable/Onion/Tomato/
No salad

Daily Total: - 1,835 Calories, 136g, protein, 229g Carbohydrates, 33g Fat
 DAY TIME / PERIOD FOOD/MENU AMT/SIZE VARIETY AVAILABLE

Green Tea/Black Tea/Lime

10
EARLY MORNING Juice/Horlicks/
Radishes
(w.o sugar)
7:00 a.m.
Blasmic Vinaigrette 1 Salty Bis./Marie Bis./Atta Bis.

Skimmed Milk 300 ml.

BREAKFAST Scrambled Egg/Poached
Egg/Veg. Sandwich/Veg.
9:00 a.m. Oats & 1 tsp. Honey 45 gm. Poha/Oats Cornflakes
FRIDAY

Can of Tuna with beetroot 1

LUNCH
Multi Grain Bread, All
Pulses,/Chicken/Fish/Egg
2:00 pm
Curry/Cucumber/Carrot/Onion/
Low-fat yoghurt 3
Boiled Egg
Raspberries, Blueberries &
210 g
Blackberries
TEA TIME Tea/Coffee/Lime Juice/ Butter
Beverages 1 cup
Milk/MultiGrain/Marie Bis.
 4:00 p.m.
Biscuit 2

MID-EVENING
Low Fat Cottage Cheese,
100 g + 1 pc. Guava/Blackberries
Grapes
6:00 p.m.

Barbecue Chicken Kebab

1 Katori Multi Grain Bread, Beans,
DINNER French Beans/Lady
Finger/Leafy
8:00 p.m. Brown Rice Vegetable/Onion/Tomato/
Brown Rice 70 g. No salad

Daily Total: - 1,808 Calories, 133 g, protein, 219g Carbohydrates, 34g Fat
 DAY TIME / PERIOD FOOD/MENU AMT/SIZE VARIETY AVAILABLE

Green Tea/Black Tea/Lime

10
EARLY MORNING Juice/Horlicks/
Radishes
(w.o sugar)
7:00 a.m.
Blasmic Vinaigrette 1 Salty Bis./Marie Bis./Atta Bis.

Egg Omlette 2
BREAKFAST Scrambled Egg/Poached
Egg/Veg. Sandwich/Veg.
9:00 a.m. Low- Fat Cheese - Poha/Oats Cornflakes
SATURDAY

Blackberries & Bannana 50 g.

LUNCH
Multi Grain Bread, All
Pulses,/Chicken/Fish/Egg
2:00 pm
Curry/Cucumber/Carrot/Onion/
Sardines 90 g.
Boiled Egg

Wholemeal Toast 1 slc.

 TEA TIME Skimmed Milk 200 ml.
Tea/Coffee/Lime Juice/ Butter
Milk/MultiGrain/Marie Bis.
4:00 p.m. Biscuit 2

MID-EVENING
Raw Carrot & Hummus 150 g. Guava/Blackberries
6:00 p.m.

Grilled Salmon with

Grilled Beans 1 Katori Multi Grain Bread, Beans,
DINNER French Beans/Lady
Finger/Leafy
8:00 p.m. Brown Rice Vegetable/Onion/Tomato/
Brown Rice 70 g. No salad

Daily Total: - 1,822 Calories, 135 g, protein, 221g Carbohydrates, 36g Fat