Goal: Balanced Plant-Based Nutrition & Muscle Maintenance
Total Daily Targets: ~2000 Calories | Protein: ~75g | Carbs: ~260g | Fats: ~70g
| # | MEAL OPTION / INGREDIENTS | QUANTITY | MACROS & CALORIES |
|---|---|---|---|
| 1 |
Poha with Peanuts & Veggies Flattened rice cooked with onions, peas, and roasted peanuts. Served with a cup of unsweetened Soy Milk Tea. |
1.5 cups cooked Poha 15g roasted peanuts 1 cup (240ml) Soy Milk |
Calories: ~460 kcal P: 18g | C: 65g | F: 14g |
| 2 |
Besan Chilla (Gram Flour Pancakes) Savory pancakes made with chickpea flour, finely chopped onions, tomatoes, and cilantro. Served with Mint Chutney. |
2 medium Chillas (using 60g besan) 2 tbsp Mint Chutney 1 cup (240ml) Soy Milk |
Calories: ~450 kcal P: 22g | C: 55g | F: 16g |
| # | MEAL OPTION / INGREDIENTS | QUANTITY | MACROS & CALORIES |
|---|---|---|---|
| 1 |
Dal Tadka & Brown Rice Combo Yellow lentils tempered with cumin and garlic. Served with steamed brown rice, Bhindi (Okra) Sabzi, and a cucumber/tomato salad. |
1 cup cooked Dal 1 cup cooked Brown Rice 1 cup cooked Bhindi |
Calories: ~600 kcal P: 22g | C: 95g | F: 14g |
| 2 |
Rajma Masala & Multigrain Roti North Indian style Kidney Beans curry. Served with whole wheat/multigrain flatbreads and a side of Cabbage & Pea Sabzi. |
1 cup cooked Rajma 2 medium Rotis 1 cup Cabbage Sabzi |
Calories: ~590 kcal P: 24g | C: 90g | F: 15g |
| # | MEAL OPTION / INGREDIENTS | QUANTITY | MACROS & CALORIES |
|---|---|---|---|
| 1 |
Roasted Makhana & Almonds Fox nuts lightly dry-roasted with a pinch of rock salt and black pepper, paired with raw almonds. |
2 cups Makhana (approx 30g) 15 whole Almonds |
Calories: ~250 kcal P: 8g | C: 25g | F: 14g |
| 2 |
Sprouted Moong Chaat Steamed green gram sprouts mixed with diced onions, tomatoes, green chilies, and a squeeze of fresh lemon juice. |
1.5 cups Sprouted Moong 1/2 cup mixed raw veggies |
Calories: ~240 kcal P: 14g | C: 45g | F: 2g |
| # | MEAL OPTION / INGREDIENTS | QUANTITY | MACROS & CALORIES |
|---|---|---|---|
| 1 |
Tofu Tikka Masala Firm tofu cubes simmered in a rich tomato and onion gravy. Served with rotis and a large green salad. |
150g Firm Tofu 2 medium Rotis 2 cups mixed Green Salad |
Calories: ~520 kcal P: 28g | C: 55g | F: 22g |
| 2 |
Soya Chunk Pulao & Palak (Spinach) Puree Basmati rice cooked with protein-rich soya chunks and mixed vegetables, accompanied by lightly spiced garlic spinach puree. |
50g Soya Chunks (dry measure) 1/2 cup Rice (dry measure) 1.5 cups Spinach puree |
Calories: ~550 kcal P: 35g | C: 65g | F: 15g |
ADDITIONAL INSTRUCTIONS: Track your weekly weight and adjust portion sizes incrementally if your goal is progressive weight gain or weight loss. For Indian cooking, measure your cooking oil strictly (keep total added oil to 3-4 teaspoons per day). Ensure your spices do not cause gastric distress; scale down chilies if necessary.
Written/Suggested by team of MMSx certified Professionals (MMSx Authority).
Detailed Disclaimer: This nutrition-focused diet plan is scientifically structured for individuals requiring a 2000-calorie intake. Risks include nutritional deficiencies or allergic reactions if macro targets or food allergies are ignored. Trainer's Eye, MMSx Authority, and affiliates disclaim liability for adverse health reactions, losses, or damages. Consult a physician or registered dietitian, especially with high-volume training, pre-existing metabolic conditions, or food intolerances. Scale portions for your specific fitness level, prioritize micronutrient intake, and stop if you experience discomfort.
Disclaimer: Consult a physician before starting any diet or exercise program. Trainer's Eye is not liable for health issues or injuries. Consult with your healthcare provider and adjust dietary intake to your fitness level. Trainer's Eye is a division of the MMSx Professional Authority Team.
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