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21 -DAY TRANSFORMATION
*DISCLAIMER: We as a brand promote veganism for best results but do not enforce the same on
anyone. Hence the Nutrition Plan has food choices for Vegans/Vegetarians & Non Vegetarians.
The perfect combination of Workout and Eating Right helps in achieving an ideal
body weight and fat percent.
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BASIC GUIDELINES:-
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1) Avoid a cheat meal/reward meal for 21 days
2) Don’t shy fats: Healthy fat from nuts (almond, walnut) & seeds (flaxseed, chia,
pumpkin seeds) are absolutely essential to support muscle recovery and fat loss. Of
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Course don’t overdo them, but include small quantities in-between meals.
3) Cut off all Refiner sugar: Once you taste it, it’s difficult to resist eating more. And
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sugar is the root cause of body inflammation and weight gain hence for the next 4
weeks cut off sugar from your daily meals completely. This includes cookies, biscuits
as well.
4) Make sure you get 7-8 hrs of Sleep at night to ensure that your body is recovering
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from the workout. Melatonin (hormone released in the body during sleep) helps in
weight loss and fat loss too!
5) Hydrate, hydrate, hydrate: Your body is made of 72% water making it the most vital.
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Do not allow yourself to be dehydrated throughout the day or even during workout.
Keep sipping small sips intra workout of water or lemon water.
6) Eating Intermittently twice a week within an 8 hour window helps bring about a
caloric deficit for weight loss.
7) Cut back on salt intake: The #1 reason for weight gain is water retention in the
body & salt which is sodium rich causes water retention. Cut back using table salt,
eating packaged foods that are heavily salted and watch that belly go flat!
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BALANCED MEAL TEMPLATE
(INTENSE WORKOUT DAYS)
MEAL NAME APPROX QTYS NOTES
ON WAKING UP
Luke warm water 200-250 ml (1 tall glass) add 2 pinches jeera powder
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lime 1/4th squeeze into luke warm
water
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cold pressed coconut oil 1 tsp add to luke warm water
BREAKFAST
VEGAN & VEGETARIAN OPTIONS:
Oatmeal (made in almond milk
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150 ml unsweetened
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OR Tonned milk) 0.75 bowl = 150 g almond milk/tonned milk,
add 1 banana & 1 tsp chia
seeds
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OR
Quinoa OR Amaranth 0.75 bowl = 150 g Add 5 teaspoons quinoa OR
Upma with veggies amaranth grain to 200 ml
water, add diced veggies
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like carrot, beetroot,
zucchini, etc along. Cover
with a lid & let it cook for
15-20 mins OR till the
water is dried out.
OR
Kanda Poha (with moth 0.75 bowl = 150 g use 50% poha & 50%
beans) boiled moth beans
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NON VEGETARIAN OPTIONS:
Egg Omelette Use 1 whole egg & 1
egg white
Sourdough bread OR 1 bread slice / 1 Chila
Nachni Chila
OR
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Oats-Egg Chila 2 no.s Use 1 whole egg, 3
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teaspoon oats, 2 spoon
curd - to make batter. Add
veggies to batter & cook
on a pan
OR
Egg (boiled)
tn 1 whole + 1 white
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Kanda Poha/ Upma 0.5 bowl = 100 g
MID - MORNING
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Green Tea 1 cup
LUNCH
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VEGAN & VEGETARIAN OPTIONS:
Basic Salad 0.5 bowl = 100 g
Jowar Roti OR Wheat 1 small jowar (Idli sized) / use 1 tsp ghee
Phulkas (add 1 spoon 1 phulka
esabgol to wheatflour)
Subzi 0.5 bowl = 100 g Any Subzi without potatoes
Boiled moong OR Boiled 0.5 bowl = 100 g
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Black Chana OR Boiled
Lobia
OR
Basic Salad 0.5 bowl = 100 g
Brown Rice/Red Rice 0.5 bowl = 100 g add diced veggies
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Dal 0.75 bowl = 150 g Simple dals -yellow or
green moong
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NON VEGETARIAN OPTIONS:
Basic Salad 0.5 bowl = 100 g
Jowar Roti OR Wheat
Phulkas (add 1 spoon
esabgol to wheatflour)
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1 phulka
use 1 tsp ghee
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Subzi 0.5 bowl = 100 g Any Subzi without potatoes
Chicken/Fish 50 g (4 ice cube sized pcs)
(steamed/grilled/pan-tossed)
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OR
Basic Salad 0.5 bowl = 100 g
Brown Rice/Red Rice 0.5 bowl = 100 g add diced veggies
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Egg white curry use 2 egg whites
MID AFTERNOON / EARLY EVENING DRINK
Buttermilk (thin) 1 glass add jeera powder
EVENING SNACK
Almond/Walnut 5 no.s / 2 walnut halves
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Flaxseed 1 tsp
Pumpkin seeds 1 tsp
DINNER (ONLY VEGETARIAN/VEGAN MEALS, AVOID NON VEG)
Vegetable Soup 1 bowl = 200 ml
Chickpea Tikkis OR 4-5 small tikkis
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Vegetable Tikki with
panner
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OR
Dal-Khichadi 0.5 bowl = 100 g
Basic Salad
OR
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Tofu/Paneer bhurji 100 g tofu/ 60 g paneer *add diced veggies
Jowar Roti OR Wheat 1 small jowar (Idli sized) /
Phulkas (add 1 spoon 1 phulka
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esabgol to wheatflour)
INTERMITTENT FASTING MEAL TEMPLATE - 8 HOUR
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EATING WINDOW (12 pm- 8 pm), 16 HOURS
FASTING (TWICE A WEEK ONLY)
MEAL NAME APPROX QTYS NOTES
ON WAKING UP
Luke warm water 200-250 ml (1 tall glass) add 2 pinches jeera powder
lime 1/4th squeeze into luke warm
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water
cold pressed coconut oil 1 tsp add to luke warm water
*Can consume Black Tea/Black Coffee/Green Tea till breaking fast at 12 pm
12 PM MEAL
VEGANS OPTIONS
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Ace Blend Protein 1 sachet = 30 g add to 250 ml cool water
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VEGETARIANS OPTIONS
Ace Blend protein OR 1 sachet = 30 g OR 1 add Ace blend to 250 ml
Buttermilk (thin) Tall glass Buttermilk cool water
NON-VEGETARIAN OPTIONS
Ace Blend protein OR
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Eggs (boiled) cool water
LUNCH (1.30-2 PM)
VEGAN & VEGETARIAN OPTIONS:
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Basic Salad 0.5 bowl = 100 g
Jowar Roti OR Wheat 1 small jowar (Idli sized) / use 1 tsp ghee
Phulkas (add 1 spoon 1 phulka
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esabgol to wheatflour)
Subzi 0.5 bowl = 100 g Any Subzi without potatoes
Boiled moong OR Boiled 0.5 bowl = 100 g
Black Chana OR Boiled
Lobia
OR
Basic Salad 0.5 bowl = 100 g
Call OR Whatsapp-: 9076306262
Brown Rice/Red Rice 0.5 bowl = 100 g add diced veggies
Dal 0.75 bowl = 150 g Simple dals -yellow or
green moong
NON VEGETARIAN OPTIONS:
Basic Salad 0.5 bowl = 100 g
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Jowar Roti OR Wheat 1 small jowar (Idli sized) / use 1 tsp ghee
Phulkas (add 1 spoon 1 phulka
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esabgol to wheatflour)
Subzi 0.5 bowl = 100 g Any Subzi without potatoes
Chicken/Fish 50 g (4 ice cube sized pcs)
(steamed/grilled/pan-tossed)
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NUTRITION PLAN PREPARED BY: Namrata Gulati, Sports Dietitian
OR
Basic Salad 0.5 bowl = 100 g
Brown Rice/Red Rice 0.5 bowl = 100 g add diced veggies
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Egg white curry use 2 egg whites
EVENING SNACK
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Almond/Walnut 5 no.s / 2 walnut halves
Flaxseed 1 tsp
Pumpkin seeds 1 tsp
DINNER (8 PM MAX) (ONLY VEGETARIAN/VEGAN MEALS, AVOID NON VEG)
Vegetable Soup 1 bowl = 200 ml
Chickpea Tikkis OR 4-5 small tikkis
Call OR Whatsapp-: 9076306262
Vegetable Tikki with
panner
OR
Dal-Khichadi 0.5 bowl = 100 g
Basic Salad 0.5 bowl = 100 g
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OR
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Tofu/Paneer bhurji 100 g tofu/ 60 g paneer *add diced veggies
Jowar Roti OR Wheat 1 small jowar (Idli sized) /
Phulkas (add 1 spoon 1 phulka
esabgol to wheatflour)
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WORKOUT MEALS (CONSUME THESE
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WHICHEVER TIME OF THE DAY WORKING OUT)
MEAL NAME APPROX QTYS NOTES
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20-30 MINS PRE WORKOUT
Apple/Guava/Orange/Swe 1 medium fruit
et lime/Kiwi
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DURING WORKOUT
Plain water/Lemon 350-500 ml
water (unsweetened)
IMMEDIATELY POST WORKOUT
OPTION 1
ACE blend protein 0.5 sachet add to 150 ml cool
water
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OPTION 2
Sattu powder in water 20 g sattu in 150 squeeze lime, add
ml water pinch of rock salt
MISCELLANEOUS NOTES
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*KEY FOR NUTRITION PLAN
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1 tsp = 1 teaspoon
1 Tbsp = 1 tablespoon
1 bowl = Soup bowl size
TYPE OF OIL RECOMMENDED: tn
Ricebran Oil/ Canola Oil: 2 teaspoon per day
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Ghee: 1 teaspoon per day
Extra virgin olive oil: 1 teaspoon per day
APPROX WATER CONSUMPTION RECOMMENDED PER DAY:
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2 .5-3 litres / day
500 ml fluid per hour of workout
LIST OF FOODS TO AVOID:
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• Processed foods / Packaged foods
• White Rice
• Refined wheat flour
• Sugar
• Alcohol
