Complete Balanced Diet Plan
Veg • Fruits • Non-Veg Options with Custom Color Scheme
Vegetarian
Fruits
Non-Veg
Vegetarian Meal Plan
Vegetarian
7:30-8:00 AM
Breakfast Options
400 kcal
15g protein
60g carbs
Oats Porridge:
With almonds, chia seeds & banana
Poha:
Flattened rice with peanuts & vegetables
Vegetarian
1:00-1:30 PM
Lunch Options
600 kcal
20g protein
12g fiber
Dal-Roti-Sabzi:
2 roti, lentil curry & seasonal vegetables
Quinoa Bowl:
With roasted veggies & tahini dressing
Vegetarian
7:30-8:00 PM
Dinner Options
500 kcal
18g protein
10g fiber
Khichdi:
Rice-lentil porridge with vegetables
Vegetable Pulao:
With raita & salad
Fruits Nutrition Plan
Vitamin C
Morning/Evening
Citrus Fruits
60-80 kcal
3-4g fiber
Oranges:
1 medium (130g) - 62 kcal
Grapefruit:
1/2 fruit (123g) - 52 kcal
Antioxidants
Morning Snack
Berries
40-80 kcal/cup
4-8g fiber
Blueberries:
1 cup (148g) - 84 kcal
Strawberries:
1 cup (152g) - 49 kcal
Energy Boost
Pre/Post Workout
Tropical Fruits
100-150 kcal
25-40g carbs
Banana:
1 medium (118g) - 105 kcal
Mango:
1 cup (165g) - 99 kcal
Non-Vegetarian Meal Plan
Non-Veg
7:30-8:00 AM
Breakfast Options
450 kcal
30g protein
Scrambled Eggs:
2 eggs with whole wheat toast
Omelet:
With mushrooms, cheese & spinach
Non-Veg
1:00-1:30 PM
Lunch Options
650 kcal
40g protein
Grilled Chicken:
With quinoa & roasted veggies
Fish Curry:
With brown rice & salad
Non-Veg
7:30-8:00 PM
Dinner Options
550 kcal
35g protein
Grilled Salmon:
With steamed vegetables
Chicken Stir-fry:
With noodles & greens
Weekly Meal Rotation
Day
Breakfast
Lunch
Dinner
Monday
Oats with nuts & fruits
Grilled chicken + Quinoa
Salmon + Vegetables
Tuesday
Scrambled eggs + Toast
Lentil soup + Brown rice
Vegetable stir-fry + Tofu
Vegetarian Tips
Combine grains & legumes for complete protein
Include nuts & seeds for healthy fats
Fruit Tips
Eat whole fruits rather than juices
Pair with nuts for balanced snacks
Non-Veg Tips
Choose lean cuts of meat
Include fatty fish 2-3x/week
Download Complete Diet Plan