Meal plan for weight loss & gain.

Today I will share with your meal plans for weight loss and gain and these meal plans help you to achieve your fitness and healthy lifestyle and you will get your body in shape.

 Nutrition Plan

Step 1:- Calculate the BMR

Use an online BMR calculator or BMR mobile app.

Enter height/weight/age.

Step 2:- Calculate the maintenance of calories

BMR x 1.5, For eg:- 1600 x 1.5 = 2400

2400 is your maintenance calories.

Step 3:- calories for weight gain

If you wanted to gain 1kg per week so add 1000 calories

2400  + 1000 = 3400 calorires

Step 4:- calories for weight loss

If you want weight loss 1kg per week so reduce 800 calories

2400 - 800 + 1600 Calorires.

MEAL PLAN (Weight Gain)

Meal 1 (Break Fast)

Oat Meal:- 

• 1 Cup Oat
• 1 Banana
• 30gram of Almonds
• Pinch Cinamon
• 1 Cup of Yogurt

Note:- 1 tablespoon of honey ( Optional)

Meal 2 ( Snack)

 

Peanut Butter Toast

• 2 Multigrain Bread Toast with peanut butter
• 250 ml nonfat milk

Meal 3 ( Lunch)

Rice Beans

• 1/2 cup of Brown Rice
• 1 cup kidney beans
• 1/2  Plate mixed salad

Note:- Cook in only Olive or coconut oil

PreWorkout

• 2 teaspoon of coffee
• 200 ml of water

Note:- Milk ( Optional)

Post Workout

•  1.5 Scoop Whey Protein or 5 egg whites or 300 ml nonfat milk
• 2 Banana

Meal 5 ( Dinner)

Dal Roti

• 2 Roti
• 1 Cup Yogurt
• 1  Bowl dal

Meal 6  ( Snack)

• 100gram Paneer or 1 scoop of whey or 1 scoop of casein protein
• 20 gram of salted peanut

Calories:- 2500 - 3000 , Protein :- 140 - 150 gram , carbs :- 350 - 400 gram , Fat :- 80 - 90 gram

                                                Meal Plan ( Weight Loss)

Waking Up ( Morning)

• 1 Cup Green Tea

Meal 1 Breakfast)

 ( Super Oats)

• 1 scoop whey protein or 5 egg whites
• 1/2 cup oats
• 1 Banana
• 1 Tablespoon Chia seeds
• Pinch Cinnamon

Note:- Multivitamin ( Optional)

Meal 2 ( Protein Drink)

• 1 Scoop whey or egg whites
• 1 Orange or apple

Meal 3 ( Lunch)

(Bean Salad)

• 1/2 Kidney Beans
• 1 Cup cucumber
• 1 large carrot
• 50gram paneer
• 20gram walnut
• 1 Cup green leaves
• 1 Tomato

Meal 4 ( Banana Protein)

• 1 Banana
• 1 scoop whey protein
• 1 tablespoon peanut butter
• 1 scoop peanuts

Pre Workout

• 1 Scoop  Amino Energy or 1 tablespoon coffee with warm water
• 200ml cold water

Post Workout

• 2 scoop whey protein
• 240ml Coldwater

Meal 5:- Dinner

(  Veggie Bowl) 

• 1/2 cup Brown rice
• 50gram soya chunk
• 1/2 chic peas
• 1 cup cauliflower
• 3sp green onion
• 3sp tomato
• 1/2 lemon
• 1/2 coconut oil
• salt/pepper/garlic powder

Meal 6:- Before Bed

 Casein Milk Protein

•  2 scoop of casein/ whey/ protein x
• 240ml soy milk or nonfat milk
• Peanuts or Flaxseeds

Calories:- 1500 - 1900, Protein:- 180 - 200gram, Carbs :- 100gram , Fat :- 50 -70gram.

STAY SAFE & STAY HEALTHY