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Muscular 8 Nutrition Plan Evening

This document provides a nutrition plan designed by Guru Mann. It includes meals and snacks for both non-veg and veg options, separated into sections for breakfast, lunch, dinner etc. The plan distinguishes between workout days with low carbs and recovery days with high carbs. Each meal lists specific food items and quantities. The goal is to provide balanced nutrition to support workouts.

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379 views3 pages

Muscular 8 Nutrition Plan Evening

This document provides a nutrition plan designed by Guru Mann. It includes meals and snacks for both non-veg and veg options, separated into sections for breakfast, lunch, dinner etc. The plan distinguishes between workout days with low carbs and recovery days with high carbs. Each meal lists specific food items and quantities. The goal is to provide balanced nutrition to support workouts.

Uploaded by

api-325755907
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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N

U T R I T I O N P L A N

DESIGNED & CREATED BY GURU MANN

NON-VEG NUTRITION PLAN



TIME
BREAKFAST

8-9AM

SNACK

11-12PM

LUNCH

2-3PM

PRE W/O

5PM

WORKOUT DAYS LOW CARBS


(MON-TUES-WED-FRI-SAT)

RECOVERY DAY HIGH CARBS


(THURS-SUN)

SCRAMBLED EGGS & NUTS


-6 Egg Whites
-1/2 cup Kidney Beans
-2sp Onions
-2sp Tomato
-1 handful Spinach
-3sp Peanuts
APPLE PEANUT BUTTER
-1 Apple
-1 sp Peanut Butter
-5g Cinnamon
CHICKEN & VEGETABLES
-100g Grilled Chicken
-1/2 cup Black Kidney Beans
-30g Sweet Potato (Optional)
-1/2 cup Green Beans
-1/2 cup Green Bell Pepper
-1/2 cup Broccoli (or Cauliflower)
-2sp Onion
-2sp Tomato
PRE W/O SUPPLEMENT
-1scoop C4 Extreme
-200ml Cold Water

OATS
- cup Oats
- Apple
-2sp Raisins
-2sp Peanuts
-4 Boiled Egg Whites
BANANA BREAD TOAST
-2 Slice Wheat Bread
-1sp Peanut Butter
- Banana
CHICKEN & RICE
-100g Grilled Chicken
-1/2 cup Black Kidney Beans
-1cup Rice
-1/2 cup Green Beans
-1/2 cup Green Bell Pepper
-1/2 cup Broccoli (or Cauliflower)
-2sp Onion
-2sp Tomato

OR

WORKOUT
POST W/O

6-7PM

PRE W/O WITHOUT SUPPLEMENT


-tbs Coffee (Nescafe)
-240ml Hot Water

POST W/O SUPPLEMENT
-1-2scoop Whey Protein
-300ml Cold Water
-3 Dates (Khajoor)

OR

POST W/O WITHOUT SUPPLEMENT


-6 Boiled Egg Whites
-3 Dates (Khajoor)

DINNER

8-9PM

BEFORE BED

10-11PM

OMELET BEANS WRAP


-120g Grilled Chicken Breast
-2 Whole Eggs
-2 Egg Whites
- cup Black Beans
-2sp Onions
-2sp Tomato
- Peach (Optional)
-30g Boiled Potato
-2sp Yogurt
- cup Non Fat Cheese (Optional)
-1sp Ketchup
-Salt/Pepper/Garlic Power
ALMOND MILK
-1cup Low Fat Milk
-2 Green Cardamom
-2 Cloves
-Pinch Cinnamon
-20 Almonds (crushed)

OMELET & ROTI


-2 Whole Eggs
-4 Egg Whites
-2sp Onions
-2sp Tomato
-1 Roti
-1cup Low Fat Yogurt
-1sp Ketchup
-Salt/Pepper/Garlic Power

ALMOND MILK
-1cup Low Fat Milk
-2 Green Cardamom
-2 Cloves
-Pinch Cinnamon
-20 Almonds (crushed)


VEG NUTRITION PLAN
TIME
BREAKFAST

8-9AM

SNACK

11-12PM

LUNCH

2-3PM

WORKOUT DAYS LOW CARBS


(MON-TUES-WED-FRI-SAT)

RECOVERY DAY HIGH CARBS


(THURS-SUN)

MILK SMOOTHIE
-1 Banana
-1sp Peanut Butter
- Low fat Yogurt
-200ml Non Fat Milk or Soy Milk
-5g Cinnamon
-Ice cubes
APPLE PEANUT BUTTER
-1 Apple
-1 sp Peanut Butter
-5g Cinnamon
PANEER & VEGETABLES
-100g Paneer
-1/2 cup Black Kidney Beans
-30g Sweet Potato (Optional)
-1/2 cup Green Beans
-1/2 cup Green Bell Pepper
-1/2 cup Broccoli (or Cauliflower)
-2sp Onion
-2sp Tomato

OATS
- cup Oats
- Apple
-2sp Raisins
-2sp Peanuts
-4 Boiled Egg Whites
BANANA BREAD TOAST
-2 Slice Wheat Bread
-1sp Peanut Butter
- Banana
PANEER & RICE
-100g Paneer
-1/2 cup Black Kidney Beans
-1cup Rice
-1/2 cup Green Beans
-1/2 cup Green Bell Pepper
-1/2 cup Broccoli (or Cauliflower)
-2sp Onion
-2sp Tomato

PRE W/O

5PM

PRE W/O SUPPLEMENT


-1scoop C4 Extreme
-200ml Cold Water

OR

WORKOUT
POST W/O

6-7PM

PRE W/O WITHOUT SUPPLEMENT


-tbs Coffee (Nescafe)
-240ml Hot Water

POST W/O SUPPLEMENT
-1-2scoop Whey Protein
-300ml Cold Water
-3 Dates (Khajoor)

OR

DINNER

8-9PM

BEFORE
BED

10-11PM

POST W/O WITHOUT SUPPLEMENT


-300ml non fat milk
-3 Dates (Khajoor)
ROTI BEANS WRAP
-120g Paneer
-1 Large Roti
- cup Black Beans
-2sp Onions
-2sp Tomato
- Peach (Optional)
-30g Boiled Potato
-2sp Yogurt
- cup Non Fat Cheese (Optional)
-1sp Ketchup
-Salt/Pepper/Garlic Power
ALMOND MILK
-1cup Low Fat Milk
-2 Green Cardamom
-2 Cloves
-Pinch Cinnamon
-20 Almonds (crushed)

PANEER BHURJI & ROTI


-150g Paneer bhurji
-2sp Onions
-2sp Tomato
-1 Roti
-1cup Low Fat Yogurt
-Salt/Pepper/Garlic Power

ALMOND MILK
-1cup Low Fat Milk
-2 Green Cardamom
-2 Cloves
-Pinch Cinnamon
-20 Almonds (crushed)

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