SIMPLE HEALTHY DIET PLAN WITH TIMING (TEXT FORMAT)
GOAL
• Fat loss + lean muscle
• Good recovery
• Long-term sustainability
EARLY MORNING (6:00 – 6:30 AM)
• Warm water
• optional black coffee / tea (no sugar)
BREAKFAST (8:00 – 9:00 AM)
Choose ONE:
• 3 whole eggs + mixed vegetables + 1 whole wheat toast
OR
• Oats + milk + nuts
OR
• Dosa + sambar
OR
• Vegetable omelette + 1 chapati
MID-MORNING SNACK (11:00 – 12:00 PM)
• 1 fruit (banana / apple / orange) + handful nuts (Soaked almonds: 5–6, cashews: 2–4, walnuts: 1–2)
OR
• Curd + fruit
LUNCH (1:00 – 2:00 PM)
• Rice / chapati
• chicken / fish / paneer / dal
• vegetables
• curd / buttermilk
EVENING SNACK (4:30 – 5:30 PM)
• Tea / coffee (less sugar)
• roasted chana / peanuts
OR
• Sprouts + onion + lemon
PRE-WORKOUT (if training in evening) (6:00 – 6:30 PM)
Optional:
• 1 fruit
OR
• Black coffee
(skip if not needed)
WORKOUT TIME
• Resistance band workout / walking
DINNER (7:30 – 8:30 PM)
Choose ONE:
• Eggs / chicken / paneer
• vegetables
OR
• Soup + omelette
OR
• Fish + salad
Optional (if hungry):
• Small portion rice / 1 chapati
BEFORE BED (9:30 – 10:00 PM) (optional)
• Warm milk
OR
• Handful nuts
WORKOUT DAY ADJUSTMENTS
Upper body days
• Normal portions
Leg days
• Slightly more carbs at lunch
Rest / walking-only days
• Reduce carbs at dinner
WATER & RECOVERY
• 5–3 litres water daily
• Electrolytes if sweating a lot
• 7–8 hours sleep
IMPORTANT RULES
• Protein in every main meal
• Vegetables minimum twice daily
• Avoid deep-fried food + sugary drinks
• Home food > packaged food
HOW TO USE THIS PLAN
• Follow for 1 week
• Repeat weekly for 1 month
• Adjust portion sizes, not food items
FINAL NOTE
This timing-based diet:
• Supports resistance band training
• Supports walking/cardio
• Prevents energy crashes
• Is realistic for daily life