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Day_Shift_Diet_Plan

The document outlines a detailed Indian diet plan for individuals working day shifts, focusing on weight loss through balanced nutrition, hydration, and portion control. It provides specific meal suggestions for both vegetarian and non-vegetarian days, including breakfast, lunch, snacks, and dinner. Additional tips for fat loss emphasize meal timing, limiting processed foods, ensuring adequate sleep, and maintaining workout consistency.

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sandyfun29
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32 views4 pages

Day_Shift_Diet_Plan

The document outlines a detailed Indian diet plan for individuals working day shifts, focusing on weight loss through balanced nutrition, hydration, and portion control. It provides specific meal suggestions for both vegetarian and non-vegetarian days, including breakfast, lunch, snacks, and dinner. Additional tips for fat loss emphasize meal timing, limiting processed foods, ensuring adequate sleep, and maintaining workout consistency.

Uploaded by

sandyfun29
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Indian Diet Plan for Day Shift (Weight Loss)

General Guidelines:

- Hydration: Drink at least 3 liters of water daily.

- Balanced Nutrition: Prioritize protein, fiber, and healthy fats.

- Portion Control: Stick to appropriate servings for steady fat loss.

- Pre/Post-Workout Nutrition: Support muscle recovery and energy levels.

Vegetarian Days (Monday, Tuesday, Thursday, Saturday)

Morning (6:30 AM) - Hydration & Boost

- 1 glass warm water with lemon or apple cider vinegar.

- 5-6 soaked almonds + 2 walnuts.

Breakfast (7:00 AM)

- 1 bowl vegetable poha/upma with peanuts OR

- 2 moong dal chillas with mint chutney.

- 1 cup green tea or black coffee.

Mid-Morning Snack (10:30 AM)

- 1 fruit (apple, guava, or pear).

- 1 handful of roasted chana or makhana.

Lunch (1:30 PM)

- 2 multigrain rotis OR 1 bowl brown rice.

- 1 bowl dal (moong/chana/masoor) OR 1 cup paneer bhurji.

- 1 bowl sabzi (bhindi, lauki, tinda, cabbage, etc.).


- 1 bowl curd or buttermilk.

- A small plate of salad.

Evening Snack (4:30 PM)

- 1 cup black coffee or green tea.

- 1 handful of nuts OR 1 peanut chikki.

Pre-Workout Meal (7:30 PM)

- 1 banana OR 1 boiled potato with black salt and lemon.

Post-Workout Meal (9:15 PM)

- 1 glass whey protein shake OR

- 1 bowl Greek yogurt with seeds.

Dinner (9:30 PM)

- 1 bowl dal soup OR

- 1 bowl stir-fried veggies with paneer/tofu.

Non-Vegetarian Days (Wednesday, Friday, Sunday)

Morning (6:30 AM) - Hydration & Boost

- 1 glass warm water with lemon or apple cider vinegar.

- 5-6 soaked almonds + 2 walnuts.

Breakfast (7:00 AM)

- 2 boiled eggs OR an egg-white omelet with 1 multigrain toast.

- 1 cup green tea or black coffee.


Mid-Morning Snack (10:30 AM)

- 1 fruit (apple, guava, or pear).

- 1 handful of roasted chana or makhana.

Lunch (1:30 PM)

- 2 multigrain rotis OR 1 bowl brown rice.

- 1 bowl chicken curry (less oil) OR grilled fish.

- 1 bowl sabzi (bhindi, lauki, tinda, cabbage, etc.).

- 1 bowl curd or buttermilk.

- A small plate of salad.

Evening Snack (4:30 PM)

- 1 cup black coffee or green tea.

- 1 handful of nuts OR 1 peanut chikki.

Pre-Workout Meal (7:30 PM)

- 1 boiled egg OR

- 1 banana with peanut butter.

Post-Workout Meal (9:15 PM)

- 1 glass whey protein shake OR

- 1 bowl Greek yogurt with seeds.

Dinner (9:30 PM)

- 1 bowl grilled chicken with sauteed vegetables OR

- 1 bowl chicken soup.


Additional Tips for Fat Loss:

1. Stick to meal timings: Avoid long gaps between meals.

2. Limit processed foods: Avoid refined sugar and deep-fried items.

3. Adequate Sleep: Get 7-8 hours of sleep for better metabolism.

4. Workout Consistency: Keep progressing with your dumbbell workouts and abs exercises.

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