BASIC DIET TABLE FOR BEGINNER

LIST OF FOODS

AT MORNING

🥗 Sample Diet Table for Gym-goers Time Meal Example Foods Purpose 6:30–7:00 AM Pre-Workout Snack Banana, black coffee, handful of soaked almonds Quick energy 8:30 AM Post-Workout Breakfast 4 egg whites + 2 whole eggs, oats with milk, apple Muscle recovery & protein boost

DAY TIME MEAL

11:00 AM Mid-Morning Snack Greek yogurt, handful of walnuts, green tea Protein & healthy fats 1:30 PM Lunch Brown rice / quinoa, grilled chicken/fish/paneer, sautéed veggies, salad Balanced carbs & protein

EVENING MEAL

4:00 PM Evening Snack Protein shake or sprouts salad, 1 fruit (orange/guava) Energy & satiety 6:30 PM Pre-Evening Workout / Snack Peanut butter toast or boiled eggs Light fuel

NIGHT MEAL

8:30 PM Dinner Grilled paneer/chicken/fish, stir-fried vegetables, soup Low-carb protein meal 10:00 PM Bedtime Warm turmeric milk or casein protein shake Overnight recovery

EXTRA SOLUTIONS

🔑 Hydration: 3–4 liters of water daily. Cheat Meals: Once a week is fine, but in moderation. Supplements: Whey protein, creatine, or BCAA if required (consult trainer). Customization: Plan varies by goal (weight loss/gain), body type, and trainer’s advice.

Finest Quality

A small river named Duden flow by their place and supplies with the necessary
KNOW ABOUT DIETS

DIET SUGGESTION

🔥 Top Gym & Fitness Websites for Diet Suggestions

1. Bodybuilding.com

2. MyFitnessPal (by Under Armour)

  • Website: www.myfitnesspal.com

  • Best For: Calorie tracking, meal planning.

  • Highlights:

    • Massive food database for tracking

    • Articles on healthy eating and nutrition

    • User forums for sharing diet tips

3. Precision Nutrition

  • Website: www.precisionnutrition.com

  • Best For: Evidence-based, sustainable nutrition habits.

  • Highlights:

    • Science-backed articles

    • Habit-based eating strategies

    • Coaching programs and certifications

4. Muscle & Strength

  • Website: www.muscleandstrength.com

  • Best For: Gym-goers looking for specific diet plans.

  • Highlights:

    • Free diet plans (keto, lean bulking, cutting, etc.)

    • Sample meal plans for athletes

    • Nutrition tips for gym routines

5. Examine.com

  • Website: www.examine.com

  • Best For: Research-based supplement and diet info.

  • Highlights:

    • No fluff, just science

    • Breakdown of diets, food effects, and supplementation

    • Trusted by many trainers and fitness pros

6. Fitness Blender

  • Website: www.fitnessblender.com

  • Best For: General fitness and balanced eating.

  • Highlights:

    • Nutrition advice for all levels

    • Clean eating focus

    • Beginner-friendly
0

SPECIALISED TRAINER

0 +

CLIENTS RATE

0 M+

MONEY INVESTED

0

NATIONAL AND REGIONAL PRIZES

DIET SUGGESTION

"Very high protein intake for muscle & recovery. Uses lots of whole foods: chicken breast, steak, eggs, brown rice, vegetables. Cuts down processed foods. Has several meals/snacks through the day. Uses supplements (e.g. whey, BCAAs) to support recovery and meet protein goals."