3-Month Flexible Diet Plan
To book a call click here
Guiding Principles
1. Variety: Enjoy different foods to keep your diet exciting and nutritionally balanced.
2. Portion Control: Manage your portions to stay within your calorie goals.
3. Flexibility: Incorporate all foods, including occasional fast food, into your diet plan.
Daily Nutritional Goals
● Calories: Adjust according to your goal (maintenance, fat loss, muscle gain).
● Protein: 15-20% of daily calories.
● Carbohydrates: 45-55% of daily calories.
● Fats: 25-35% of daily calories.
● Fiber: 25-30g per day.
Month 1: Foundation Phase
Week 1-4: Establishing Routine
Breakfast Options
● Masala Oats with Vegetables + Boiled Eggs (400 kcal | 15g Protein, 55g Carbs,
12g Fat)
● Poha with Peanuts + Fresh Fruit (350 kcal | 8g Protein, 50g Carbs, 12g Fat)
● Idli with Sambar + Coconut Chutney (300 kcal | 10g Protein, 45g Carbs, 8g Fat)
Mid-Morning Snack
● Fresh Fruit (Mango, Papaya) + Almonds (200 kcal | 5g Protein, 20g Carbs, 12g
Fat)
● Curd with Flaxseeds and Honey (150 kcal | 6g Protein, 20g Carbs, 5g Fat)
● Roasted Chana or Makhana (100 kcal | 6g Protein, 15g Carbs, 2g Fat)
Lunch Options
● Dal Tadka with Brown Rice + Mixed Vegetable Salad (500 kcal | 15g Protein, 75g
Carbs, 15g Fat)
● Grilled Chicken with Chapati + Cucumber Raita (450 kcal | 30g Protein, 50g
Carbs, 12g Fat)
● Paneer Bhurji with Quinoa + Spinach Soup (500 kcal | 25g Protein, 60g Carbs,
15g Fat)
Afternoon Snack
● Whole Wheat Veg Sandwich with Paneer (300 kcal | 12g Protein, 40g Carbs, 10g
Fat)
● Chilled Buttermilk (Lassi) (150 kcal | 8g Protein, 18g Carbs, 5g Fat)
● Sprout Salad with Lemon Juice (100 kcal | 8g Protein, 15g Carbs, 2g Fat)
Dinner Options
● Grilled Fish or Tofu with Millet (Bajra/Ragi) Roti + Stir-fried Veggies (500 kcal |
30g Protein, 60g Carbs, 15g Fat)
● Chicken Curry with Chapati + Cabbage and Peas Sabzi (550 kcal | 35g Protein,
55g Carbs, 20g Fat)
● Rajma or Chole with Brown Rice + Cucumber Salad (500 kcal | 18g Protein, 75g
Carbs, 12g Fat)
Evening Snack (If Needed)
● Herbal Tea with a Few Cashews (100 kcal | 3g Protein, 5g Carbs, 8g Fat)
● Low-fat Cottage Cheese Cubes (100 kcal | 12g Protein, 5g Carbs, 2g Fat)
● Dark Chocolate (1-2 squares) + Green Tea (80 kcal | 2g Protein, 12g Carbs, 4g
Fat)
Month 2: Adding Variety
Week 5-8: Introducing Fast Food and Variety
Breakfast Options
● Upma with Mixed Vegetables + Boiled Eggs (400 kcal | 12g Protein, 55g Carbs,
10g Fat)
● Paneer Stuffed Paratha with Curd (450 kcal | 18g Protein, 50g Carbs, 20g Fat)
● Besan Chilla with Mint Chutney (350 kcal | 15g Protein, 40g Carbs, 12g Fat)
Mid-Morning Snack
● Coconut Water + Handful of Nuts (150 kcal | 3g Protein, 15g Carbs, 8g Fat)
● Fruit Chaat (200 kcal | 3g Protein, 45g Carbs, 2g Fat)
● Low-fat Yogurt with Honey (180 kcal | 8g Protein, 25g Carbs, 5g Fat)
Lunch Options
● Butter Chicken with Whole Wheat Naan (600 kcal | 35g Protein, 50g Carbs, 25g
Fat)
● Palak Paneer with Jeera Rice (550 kcal | 20g Protein, 70g Carbs, 18g Fat)
● Egg Curry with Brown Rice + Salad (500 kcal | 22g Protein, 65g Carbs, 15g Fat)
Afternoon Snack
● Aloo Chaat (200 kcal | 4g Protein, 40g Carbs, 5g Fat)
● Vegetable Sandwich with Cheese (350 kcal | 12g Protein, 40g Carbs, 15g Fat)
● Chana Masala with Cucumber Sticks (250 kcal | 10g Protein, 35g Carbs, 8g Fat)
Dinner Options
● Biryani with Raita (600 kcal | 30g Protein, 75g Carbs, 20g Fat)
● Paneer Tikka with Whole Wheat Roti + Salad (500 kcal | 25g Protein, 50g Carbs,
15g Fat)
● Fish Curry with Steamed Rice + Spinach Salad (550 kcal | 30g Protein, 65g
Carbs, 18g Fat)
Evening Snack (If Needed)
● Popcorn with Olive Oil (100 kcal | 2g Protein, 18g Carbs, 3g Fat)
● Fruit Smoothie with Low-fat Milk (150 kcal | 6g Protein, 25g Carbs, 3g Fat)
● Bhel Puri (150 kcal | 3g Protein, 25g Carbs, 5g Fat)
Month 3: Building Sustainability
Week 9-12: Balancing Indulgence and Nutrition
Breakfast Options
● Dosa with Sambar + Coconut Chutney (400 kcal | 10g Protein, 50g Carbs, 15g
Fat)
● Thepla with Curd (350 kcal | 12g Protein, 45g Carbs, 12g Fat)
● Vegetable Paratha with Pickle + Yogurt (450 kcal | 15g Protein, 50g Carbs, 18g
Fat)
Mid-Morning Snack
● Sattu Drink (200 kcal | 10g Protein, 25g Carbs, 5g Fat)
● Veggies with Hummus (150 kcal | 5g Protein, 20g Carbs, 5g Fat)
● Peanut Chikki (150 kcal | 6g Protein, 18g Carbs, 8g Fat)
Lunch Options
● Mutton Curry with Bajra Roti + Onion Salad (700 kcal | 35g Protein, 60g Carbs,
30g Fat)
● Kadhi with Khichdi (500 kcal | 15g Protein, 75g Carbs, 12g Fat)
● Paneer Wrap with Mint Chutney (450 kcal | 20g Protein, 50g Carbs, 15g Fat)
Afternoon Snack
● Vada Pav (300 kcal | 5g Protein, 40g Carbs, 15g Fat)
● Mixed Nuts with Dried Fruits (200 kcal | 5g Protein, 15g Carbs, 12g Fat)
● Veg Cutlet with Green Chutney (150 kcal | 6g Protein, 20g Carbs, 5g Fat)
Dinner Options
● Kebabs with Whole Wheat Roti + Salad (550 kcal | 30g Protein, 60g Carbs, 18g
Fat)
● Paneer Biryani with Raita (600 kcal | 25g Protein, 75g Carbs, 20g Fat)
● Tandoori Chicken with Millet Roti + Green Salad (600 kcal | 40g Protein, 55g
Carbs, 20g Fat)
Evening Snack (If Needed)
● Sev Puri (200 kcal | 4g Protein, 30g Carbs, 8g Fat)
● Smoothie Bowl with Fruits and Seeds (200 kcal | 8g Protein, 35g Carbs, 5g Fat)
● Moong Dal Chilla (150 kcal | 10g Protein, 20g Carbs, 3g Fat)
Flexible Tips for Success
● Consistency: Stick to your calorie and macro goals, even when enjoying fast food.
● Meal Prep: Plan your meals in advance to avoid unhealthy choices.
● Adjustments: Listen to your body and tweak your portions based on progress.
Conclusion
This 3-month flexible dieting plan provides a balanced approach to nutrition, allowing you to
enjoy a variety of Indian foods while achieving your fitness goals. With clear guidance on
calories and macros, it’s designed to be sustainable, enjoyable, and effective.
3 Month BULKING Transformation( DIET & WORKOUT )Step By Step Plan
CLICK HERE
ZERO CARB DIET & WORKOUT PLAN CLICK HERE
FAT LOSS TRANSFORMATION DIET & WORKOUT PLAN CLICK HERE
BODY RECOMPOSITION TRANSFORMATION DIET & WORKOUT PLAN CLICK
HERE
CLICK HERE TO BOOK A CALL -
BOOK A CALL
