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Veg and Non-Veg Diet Chart

The document provides a detailed vegetarian and non-vegetarian diet chart aimed at achieving approximately 110-130g of protein per day at a cost of ₹65-₹70. It includes specific meal suggestions for morning, pre-gym snacks, and night meals, along with a weekly protein focus for both diets. Each meal is designed to be nutritious and budget-friendly, ensuring a balanced intake of protein and other essential nutrients.

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jainendra.priyanshu
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174 views3 pages

Veg and Non-Veg Diet Chart

The document provides a detailed vegetarian and non-vegetarian diet chart aimed at achieving approximately 110-130g of protein per day at a cost of ₹65-₹70. It includes specific meal suggestions for morning, pre-gym snacks, and night meals, along with a weekly protein focus for both diets. Each meal is designed to be nutritious and budget-friendly, ensuring a balanced intake of protein and other essential nutrients.

Uploaded by

jainendra.priyanshu
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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VEG DIET CHART (₹65/day avg | ~110–120g protein/day)

Morning Meal (9–10 AM)

• 1.5 cups poha/daliya/upma or 2 rotis

• 1 banana

• 1 glass milk or 2 tsp sattu in water

• 5 almonds or roasted peanuts

• 50g soaked soya chunks, boiled & sautéed with light masala

• 1 bowl sprouts or boiled chana

Protein: ~35–40g
Cost: ₹30–35

Pre-Gym Snack (6 PM, optional)

• Black coffee or green tea

• Roasted chana or 1 boiled potato

(Boosts energy, keeps metabolism active)

Night Meal (8–9 PM, Post-Gym)

• 2 rotis or 1 cup rice

• 1 bowl dal (moong/toor/chana)

• 100g cooked soya chunks

• 1 bowl seasonal sabzi (lauki, bhindi, cabbage, etc.)

• Salad (onion + cucumber + lemon)

• 1 glass curd or buttermilk

Protein: ~60–70g
Cost: ₹30–35
Weekly Protein Focus (Veg)

Day Protein Boost

Mon Soya + Paneer

Tue Soya + Dal + Sattu

Wed Soya + Chana + Milk

Thu Soya + Paneer

Fri Soya + Dal + Sprouts

Sat Soya + Eggs (optional)

Sun Soya + Chana + Curd

NON-VEG DIET CHART (₹70/day avg | ~120–130g protein/day)

Morning Meal (9–10 AM)

• 2 boiled eggs

• 1 roti or 1.5 cups poha/daliya

• 1 banana

• 1 glass milk or sattu drink (2 tsp)

• 5 almonds or roasted peanuts

• Optional: 50g soya chunks

Protein: ~35–40g
Cost: ₹35–40

Pre-Gym Snack (6 PM, optional)

• 1 boiled egg or black coffee

• Roasted chana or half banana


Night Meal (8–9 PM, Post-Gym)

• 250g chicken curry or boiled (leg/thigh cuts, less oil)

• 1 cup rice or 2 rotis

• 1 bowl dal or light sabzi

• 1 glass curd or buttermilk

• Salad (onion, cucumber, lemon)

Protein: ~75–80g
Cost: ₹40–45

Weekly Protein Focus (Non-Veg)

Day Protein Boost

Mon 250g chicken

Tue 4 eggs + dal

Wed 250g chicken

Thu Eggs + paneer + soya

Fri 250g chicken

Sat 250g chicken

Sun Eggs + dal + soya

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