Weakly Diet chart for Loss Weight.

One of the best ways to lose weight is by changing your diet. With workouts in Gym, the Diet also play an important role in your weight up or down. Yet, the sheer number of available diet plans may make it difficult to get started, as you’re unsure which one is most effective or suitable.

I hope this weight loss diet chart, helps you to remove your fat and reduce your weight.

Monday

  • Breakfast: Sambar with brown rice idli/Paneer sandwich with mint chutney.
  • Lunch: Whole-grain roti with mixed vegetable curry.
  • Dinner: Tofu/chicken curry with roti and a fresh spinach salad.

Tuesday

  • Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk.
  • Lunch: Brown rice with dal.
  • Dinner: Khichdi with sprout salad.

Wednesday

  • Breakfast: Apple cinnamon porridge/ Vegetable uttapam with sambhar.
  • Lunch: Whole-grain roti with non-Veg or Curry.
  • Dinner: Palak paneer with brown rice and vegetables/ 2 Rotis with chicken or curd.

Thursday

  • Breakfast: Yogurt with sliced fruits and sunflower seeds/vegetable parantha.
  • Lunch: Whole-grain roti with vegetable sabzi.
  • Dinner: Chana dal with white rice and green salad.

Friday

  • Breakfast: Vegetable Dalia and a glass of milk/ 3-4 dal paddu with sambar.
  • Lunch: Vegetable sambar with brown rice.
  • Dinner: Chicken/Veg curry with roti.

Saturday

  • Breakfast: Multigrain parathas with avocado and sliced papaya.
  • Lunch: Brown rice with dal.
  • Dinner: Lentil pancakes with tofu tikka masala/green salad with mixed vegetables and roti.

Sunday

  • Breakfast: Buckwheat porridge with sliced mango/ fruit salad with a glass of milk.
  • Lunch: Vegetable soup with whole-grain roti.
  • Dinner: Non-veg curry with roti.

Weakly Diet chart for Gain Weight or Bulk.

For gain weight or Bulky-body, the recommendation of consuming protein in one day is 1 gram of protein per pound (2.2 grams per kg) of body weight.

By the calculation of your weight consume a double gram of protein a day. We show you the diet plan of an average person (50 kg weight) who consumes the below diet plan for gain or bulky-body.

Calories: 700-1000 and Protein: 100-120 grams per day body need for gain weight.

Monday

  • Breakfast: Peanut Butter on Wholegrain Toast with milk.
  • Lunch: Chicken and Pasta salad.
  • Dinner: Lamb chops and vegetables.

Tuesday

  • Breakfast: Tofu with brown rice and 1 cup of seitan + 1 bowl of green peas.
  • Lunch: Paneer with roti + Some Almonds.
  • Dinner: Broccoli veg with roti + Edamane.

Wednesday

  • Breakfast: Chia seeds + Oats with milk + banana or prunes.
  • Lunch: Cheese + mixed veg with roti + 1 glass fruit juice.
  • Dinner: Palak paneer with brown rice and vegetables/ 2 Rotis with chicken or curd.

Thursday

  • Breakfast: Sweet Potato, Spanish Omelette, or hot chocolate made with creamy milk.
  • Lunch: Whole-grain roti with vegetable sabzi + Lentil.
  • Dinner: Chana dal/Turkey with white rice and green salad +roti.

Friday

  • Breakfast: Wholegrain cereal with milk and fruit.
  • Lunch: Lobster/crab with brown rice.
  • Dinner: Serving Bolognaise and whole wheat spaghetti + greens peas.

Saturday

  • Breakfast: Lobster/Whole egg/Veg curry with roti/Parantha + seitan.
  • Lunch: Lantils dal with roti + Almonds
  • Dinner: Paneer + Sweet patatoes with brown rice.

Sunday

  • Breakfast: Multigrain parathas with avocado and sliced papaya
  • Lunch: Sardines with roti or rice.
  • Dinner: Non-veg curry with roti.

Weakly Diet chart for Lean Body.

Building lean muscles while simultaneously burning fat may not seem straightforward, but a few calculations and a perfect diet make it easiest.

The Aim of protein consumes around 2-3g of protein per kilogram of body weight every day. Here the lean diet chart we show you what meal is best for you to lean muscles.

Monday

  • Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey + 200ml apple juice.
  • Lunch: Grilled chicken salad sandwich with wholemeal bread + blueberries + 25g whey protein.
  • Dinner: 120g tuna steak with stir-fried broccoli, mushrooms, and green beans with roti.

Tuesday

  • Breakfast: Smoothie – blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.
  • Lunch: Paneer with roti + 1 glass milk shake.
  • Dinner: Curry with basmati rice + Avocado.

Wednesday

  • Breakfast: Smoothie – blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.
  • Lunch: Whole-grain roti with non-Veg or Curry + 1 apple.
  • Dinner: 120g fillet steak with spinach and 2 grilled tomatoes.

Thursday

  • Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast + 1 low-fat yoghurt with blueberries.
  • Lunch: Smoothie – blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.
  • Dinner: Tuna nicoise salad + 250ml skimmed milk.

Friday

  • Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey.
  • Lunch: 1 can of tuna with beetroot; 1 low-fat yoghurt + Smoothie – blend 25 g whey protein.
  • Dinner: 120g barbecue chicken kebab with peppers and 70g brown rice..

Saturday

  • Breakfast: Smoothie – blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana + wholemeal toast and 4 scrambled egg.
  • Lunch: 90g sardines on 1 slice of wholemeal toast.
  • Dinner: 100g grilled salmon with green beans, asparagus and 70g brown rice.

Sunday

  • Breakfast: 2-egg omelette with cheese + whey protein.
  • Lunch: Tuna sandwich on wholemeal bread; 1 pear.
  • Dinner: 120g fillet steak with 1 small jacket potato, spinach and 1 grilled tomato.

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