7 Day Non Veg diet plan

 

Non Veg Diet Plan

Making a Desi home-based Non veg diet plan for beginners that tries to contain 150 grams of protein per day and pays special attention to pre- and post-workout meals is a fantastic way to get started on a fitness journey. This menu's primary sources of protein are not vegetarian. It's crucial to adjust portion sizes and food choices to your own needs and preferences because individual dietary requirements can vary. Before starting any new food regimen, you should also get guidance from a nutritionist or healthcare professional.

Day 1: Home-based Desi Non Veg diet for beginners (150g protein)

25 grams of protein during breakfast

Eat a protein-rich breakfast like scrambled eggs to jumpstart your day. For that, have three eggs scrambled with a teaspoon of olive oil, a sprinkle of turmeric, and a pinch of cumin.

Cottage Cheese (Paneer): 

• A breakfast snack with 10 grams of protein Salad: 
• Cucumber, tomato, and onion are combined with 100g of cubed paneer. To add flavor, sprinkle some chaat masala. 
• (About 10g of protein)

30 grams of protein for lunch

A delectable Desi chicken curry is produced by cooking 150g of boneless chicken breast with onions, tomatoes, ginger, garlic, and various spices like coriander, cumin, and garam masala. (Approximately 25g protein)

Brown Rice: 

Serve the chicken curry recipe with 1 cup of brown rice. (5 grams or so of protein)

Pre-Workout Snack (15g Protein):

Protein Smoothie: 

• Blend together a scoop of whey protein powder, a banana, almond milk, and a tablespoon of peanut butter. (Approximately 15g protein)

Post-Workout Meal (35g Protein):

Grilled Fish

Grilled Fish: 

• Grill a 150g portion of fish (such as salmon or tilapia) with some lemon juice and your favorite Desi spices. (Approximately 25g protein)

Quinoa: 

• Serve the grilled fish with 1 cup of cooked quinoa. (Approximately 10g protein)

Evening Snack (15g Protein):

Boiled Chickpeas (Chana): 

• Enjoy a cup of boiled chickpeas seasoned with chaat masala, lemon juice, and a pinch of salt. (Approximately 15g protein)

Dinner (20g Protein):

Mutton Keema: 

• Prepare a delicious mutton keema dish using lean mutton mince, onions, tomatoes, and spices. (Approximately 15g protein)

Roti (Whole Wheat): 

• Enjoy it with two whole wheat rotis. (Approximately 5g protein)

5g of protein before bed: milk as a snack 

• Take a warm milk drink before going to bed. (5 grams or so of protein)
• Approximately 150g of protein are ingested daily overall.
• It can be exciting and challenging to begin a fitness journey, especially for beginners. If you want to reach your physical goals, you must prioritize your nutrition. If you're a non-vegetarian looking to grow muscle and keep up a healthy diet, a Desi home-based meal plan may be a fun and practical way to receive the needed nutrients. In this article, we'll go through a Day 2 eating plan with a whopping 150g of protein and pre- and post-workout meals to help you reach your fitness goals.

Understanding Your Protein Needs

Before we discuss the protein consumption, let's quickly review:

Day 2 Meal Schedule

Breakfast: 

a paratha with 25g of protein

Ingredients:

• Wheat flour, whole
• 100g cooked and minced lean chicken breast
• 1/2 onion, chopped finely
• 1/2 tomato, chopped finely
• 14 cup finely chopped spinach
• Spices (cumin, coriander, and turmeric)
• pepper and salt as desired

Instructions:

• Make the whole wheat dough, step one.
• a. Combine the spices, finely chopped veggies, and chicken mince in a bowl.
• b. Fill the paratha with the ingredients and fry it in a nonstick skillet.
• c. To add extra protein, serve with yogurt.

Pre-Workout Snack: Protein Shake (20g protein)

Ingredients:

• 1 scoop of whey protein powder
• 1 cup of water or milk
• 1 banana
• A handful of berries

Instructions:

• a. Blend all the ingredients until smooth.

Post-Workout Meal: Grilled Fish with Quinoa and Veggies (55g protein)

Ingredients:

• 150g white fish (e.g., tilapia or cod)
• 1/2 cup cooked quinoa
• Assorted grilled vegetables (bell peppers, zucchini, broccoli)
• Lemon juice and spices for seasoning

A. Before cooking the fish to perfection, season it with herbs and lemon juice.

B. Serve with quinoa and grilled vegetables.

Dinner will be a 10 g protein cottage cheese salad.

Ingredients:

• For a mixed salad, combine 100g of cottage cheese with some low-fat greens (arugula, spinach, and lettuce).
• Cherry tomatoes, cucumbers, and bell peppers with an olive oil and balsamic vinegar dressing

Instructions:

• a. Combine the vegetables with the olive oil, balsamic vinegar, and cottage cheese.

Dinner will be Chicken Tikka and Roti (30g protein).

Ingredients:

• 150g chunks of boneless chicken
• (Yogurt, ginger-garlic paste, and spices) marinade
• Wheat-based roti
• A. Marinate the chicken and grill it until it is thoroughly done.
• b. Offer alongside whole-wheat roti.

Day 3

We'll break down the protein consumption on Day 3 of your Desi home-based diet plan as follows:

25 grams of protein during breakfast

Snack at midday: 

• 15 grams of protein
• 30 grams of protein for lunch
• Protein-rich afternoon snack of 15 grams

Meal prior to exercise: 

• 20 grams of protein

Meal after exercise: 

• 30 grams of protein
• 20 grams of protein for dinner
• Let's now focus on Day 3's specifics, particularly the pre- and post-workout meals.

Pre-Workout Meal:

• A well-balanced pre-workout meal is essential to provide your body with the necessary nutrients and energy for an effective training session. For Day 3 of your Desi diet plan, consider the following pre-workout meal:

Menu:

• Lean beef or chicken breast (100 grams) provide about 20 grams of protein as a protein source.
• Brown rice (1/2 cup) or whole wheat roti (1-2) each contain about 15 grams of complex carbs.
• Healthy fats include olive oil for cooking and a small number of almonds (5–10) for long-lasting energy.

Vegetables: 

• A side of mixed vegetables like broccoli, carrots, and bell peppers (1 cup) - for vitamins and minerals.

Spices: 

• Use Desi spices like turmeric, cumin, and coriander for flavor.
• With the proper proportions of protein and carbohydrates to fuel your training, this well-rounded pre-workout meal will give you the vigor and stamina to exercise to your maximum ability.

Snack after a workout:

After a demanding workout, your body needs nourishment to recover and repair muscle tissue. Eat a protein-rich supper after your workout on Day 3 to help your body begin to repair. Try this delicious Desi cuisine for your

Post-workout lunch:

Menu: 

• Tandoori Chicken Salad

Protein Source: 

• Grilled tandoori chicken breast (150 grams) - approximately 30 grams of protein.

Vegetables: 

• A mix of fresh lettuce, tomatoes, cucumbers, and onions (1-2 cups) - for fiber and vitamins.

Dressing: 

• A homemade yogurt-based dressing with mint, coriander, and a dash of lemon juice - for added flavor and protein.

Spices: 

• Tandoori masala, black pepper, and a pinch of salt for seasoning.

This post-workout meal not only replenishes your protein stores but also provides essential micronutrients and hydration through the vegetables. The yogurt-based dressing adds a creamy texture and a delightful Desi twist to your salad.

Day 4: Non-Vegetarian Diet Plan

Breakfast (Protein: 20-25g)

• Omelette with vegetables (2 eggs) - 14g protein
• Whole wheat toast (2 slices) - 4g protein
• A glass of low-fat milk or almond milk - 6-8g protein.
• Snack (10–15g of protein) for mid-morning
• 150g of Greek yogurt with various fruit, honey, and sugar - 10–15 grams of protein.

During lunch (25–30 grams overall)

• Grilled chicken breast weighing 150g protein in 30g
• 5g of protein are found in 1 cup of brown rice.
• an assortment of vegetables.

Afternoon snack for pre-workout (Protein: 10-15g)

• A protein smoothie made with one scoop of whey protein A banana's 15g of protein will increase your energy.
• Meal following Exercise (Protein: 25–30g)

Meal following Exercise (Protein: 25–30g)

• Grilled fish (150g) or lean meat (if you'd like) 25–30g of protein
• Steamed spinach or broccoli for vitamins and fiber.

Evening Snack (10–15 g of protein)

• 100g of cottage cheese (paneer) cubes with a dash of chaat masala provide 10-15g of protein.

Dinner (20–25g of protein)

• Dal (lentil soup) with spinach or other greens on the side 15g of protein
• Chicken thigh, grilled or roasted (150g) Before bed, have 10g of protein (protein: 15-20g).
• a casein protein smoothie with 15-20g of protein or a warm glass of milk.

Amount of protein consumed daily: 150–180g.

DAY - 5

For Day 5, here is a Desi (Indian) home-based food plan for beginners that emphasizes non-vegetarian options and includes the necessary protein intake per meal, a pre-workout meal, and a post-workout meal:

Day 5 of the diet: non vegetarian

Pre-workout breakfast:

• 30 to 60 minutes prior to the workout.

dinner: 

• A well-rounded dinner with some protein and complex carbohydrates.

First choice: 

• Two scrambled eggs, whole wheat bread, and a glass of low-fat milk.

Option 2: 

• Oatmeal with a banana, some nuts (walnuts, almonds, or cashews).
• Consumption of protein: 15–20 grams.

Workout: Engage in your workout routine for about 45-60 minutes, focusing on both cardio and strength training exercises.

Post-Workout Meal:

Timing: 

• Within 30 minutes after your workout.

Meal: 

• A high-protein meal to aid in muscle recovery and growth.

Option 1: 

• Grilled chicken breast with brown rice and steamed vegetables (broccoli, carrots, and green beans).
  

Option 2: 

• Lentil soup with a serving of cottage cheese (paneer) and a side of whole wheat roti.

Protein Intake: 

• Around 20-25 grams.

Mid-Morning Snack:

Timing: 

• 2-3 hours after your post-workout meal.

Snack: 

• A small portion of Greek yogurt with honey and a handful of mixed berries.

Protein Intake: 

• Around 10-15 grams.

Lunch:

• Lunch that is a well-balanced combination of vegetables, nutritious grains, and lean protein.
• Salmon or tilapia on the grill with quinoa and a side salad is option one.
• Tandoori chicken, brown rice, and mixed vegetables are the second choice.
• Consumption of protein: 25–30 grams.

Lunchtime Snack:

Timing: 2 to 3 hours following meals.

Snack: A handful of baby carrots and cucumber slices with a modest portion of cooked eggs or cottage cheese (paneer).

• Consumption of protein: 10–15 grams.

Dinner:

Meal: 

• A lighter dinner, focusing on lean protein and vegetables.

Option 1: 

• Stir-fried tofu or paneer with broccoli, bell peppers, and brown rice.

Option 2: 

• Grilled chicken or fish with a side of sautéed spinach and quinoa.

Protein Intake: 

• Around 20-25 grams.

Evening Snack (Optional):

Timing: 

• If you feel hungry before bedtime.

Snack: 

• A small bowl of Greek yogurt or a glass of low-fat milk.

Day 6: Non-Vegetarian Diet Plan for Beginners

Morning (Pre-Workout Meal):

Time: 6:30 AM

Meal: 

• Scrambled Eggs with Vegetables
• 2 large eggs (12g protein)
• 1/2 cup mixed vegetables (e.g., bell peppers, onions, spinach)
• 1 slice of whole-grain bread (3-4g protein)
• 1 tablespoon olive oil for cooking

Protein Content: Approximately 15-16g

Workout: Perform your workout session approximately 1-1.5 hours after your pre-workout meal.

Breakfast treat

Time is 10:00.

• Berries and Greek yogurt as a snack
• One cup of Greek yogurt (15–20g protein).
• a little bit of mixed berries, such blueberries and strawberries
• Protein content: 15-20g is a good amount.

Lunch:

Time: 1 p.m.

• Dinner will consist of chicken breast, brown rice, and mixed vegetables.
• 4-6 ounces of grilled or roasted chicken breast (25–35g protein)
• 1 cup of brown rice with 5-7 g of protein
• 1 cup of various steamed vegetables, such as broccoli, carrots, and beans
• roughly 30-42g of protein

Lunchtime Snack:

Hours: 4:00

• Cottage cheese and almonds as a snack
• Low-fat cottage cheese, half a cup (10–15g protein).
• 5-7g of protein in a modest handful of almonds.
• Contains Protein: about 15 to 22g

Before Bed Snack (Optional):

Time: 9:00 PM

Snack: 

• Low-fat Yogurt
• 1 cup of low-fat yogurt (8-10g protein)

Protein Content: 

• Approximately 8-10g

Total Protein Intake for the Day: Approximately 132-156g

Day 7: Beginner's Desi Home-Based Diet Plan (Non-Vegetarian)

Important Note: 

Before starting any diet or exercise plan, it's essential to consult with a healthcare professional or a registered dietitian to ensure it's suitable for your individual needs and health conditions.

Meal 1: Pre-Workout Meal (7:00 AM)

• 2 boiled eggs (12g protein)
• 1 whole wheat toast (3g protein)
• 1 cup of green tea

Meal 2: 

Post-Workout Meal (9:30 AM)

• Grilled chicken breast (6 oz) (36g protein)
• 1 cup of quinoa (8g protein)
• Steamed broccoli and carrots
• Fresh fruit salad (1/2 cup)

Meal 3: Mid-Morning Snack (12:00 PM)

• Greek yogurt (1 cup) (10g protein)
• Almonds (1/4 cup)
• Fresh berries (1/2 cup)

Meal 4: Lunch (2:00 PM)

Tandoori chicken (6 oz) (36g protein)

• Brown rice (1 cup) (5g protein)
• Mixed vegetable curry (spinach, bell peppers, tomatoes, and peas)
• Salad with olive oil and lemon dressing

Meal 5: Afternoon Snack (4:30 PM)

• Cottage cheese (paneer) (100g) (18g protein)
• Whole wheat crackers
• Sliced cucumber and carrots

Meal 6: Dinner (7 p.m.)

• (6 oz) (30g protein) fish curry
• (2 pieces) Roti with 6g of protein
• spinach cooked in garlic
• Dal with mixed lentils (1/2 cup)

Meal 7: A snack before bed (9:00 PM)

• (20g protein) in a casein protein shake.
• a number of walnuts