Welcome to NutriFlex Gym

7 Day Sample Gym Diet Plan For Beginners

When creating a weight loss diet chart, you should pay attention to your workout schedules and start eating meals accordingly.

Suppose, your gym training is in the morning or at lunchtime, then the meal should be done no later than 2 hours. Likewise, if your gym training is in the evening, then it is better to refuse a late dinner.

Here is a sample 7-day gym diet plan for beginners:-

Day 1:

Meal Timing	Meal
Early Morning	Lukewarm Water + 1 Tsp Flaxseed (roasted)
Breakfast	Chia seed pudding (added Fruits and nuts)
Mid Meal	Sprouts salad
Lunch	Rajmah + Rice + Curd + Salad
Pre-workout	1 Cup Black Cofee/Espresso + 1 Banana (30-40 Minutes before Workout)
Post Workout	Sauteed paneer with veggies + Pal payasam
Dinner	Soy chunks capsicum veg + Chapati + curd
Bed Time	1 Glass Milk

Day 2:

Meal Timing	Meal
Early Morning	Lukewarm Water + 1 Tsp Flaxseed (roasted)
Breakfast	Greek Yogurt Parfait (Granola, Berries, Nuts)
Mid Morning	Handful of Almonds
Lunch	Grilled Chicken Breast + Quinoa + Veggies
Evening Snack	Hummus with Carrot Sticks
Dinner	High Protein Chilla + Sweet Potato/Paneer Grilled Sandwich
Bed Time	1 Glass Buttermilk

Day 3:

Meal Timing	Meal
Early Morning	Lukewarm Water + 1 Tsp Flaxseed (roasted)
Breakfast	Oatmeal with Milk, Chopped Fruits, and Nuts
Mid Morning	Protein Smoothie (Whey, Banana, Spinach)
Lunch	Lentil Soup + Brown Rice + Mixed Veg Salad
Pre Workout	Green Tea + 1 Apple (30-40 Minutes before Workout)
Evening Snack	Paneer Cubes with Cherry Tomatoes
Dinner	Stir-fried Tofu Or Paneer with Quinoa
Bed Time	Turmeric Milk

Day 4:

Meal Timing	Meal
Early Morning	Lukewarm Water + 1 Tsp Flaxseed (roasted)
Breakfast	Vegetable Upma + Curd
Mid Morning	Handful of Walnuts
Lunch	Grilled Fish/Paneer + Brown Rice + Veggies
Pre Workout	Coconut Water + 1 Orange (30-40 Minutes before Workout)
Post Workout	Egg White Omelette with Spinach and Whole Wheat Toast
Dinner	Vegetable Stir-fry with Tofu/Chicken + Chapati
Bed Time	Warm Milk with a pinch of Cinnamon

Day 5:

Meal Timing	Meal
Early Morning	Lukewarm Water + 1 Tsp Flaxseed (roasted)
Breakfast	Oats with Milk, Nuts, and Fresh Fruits
Mid Morning	Apple slices with Peanut Butter
Lunch	Roti + Rajma (Kidney Bean Curry) + Salad
Evening Snack	Roasted Makhana (Foxnuts)
Pre Workout	Black Coffee + 1 Banana
Post Workout	Grilled Chicken Salad + Quinoa
Dinner	Brown Rice + Fish Curry + Stir-fried Vegetables
Bed Time	Warm Turmeric Milk

Day 5:

Meal Timing	Meal
Early Morning	Lukewarm Water + 1 Tsp Flaxseed (roasted)
Breakfast	Oats with Milk, Nuts, and Fresh Fruits
Mid Morning	Apple slices with Peanut Butter
Lunch	Roti + Rajma (Kidney Bean Curry) + Salad
Evening Snack	Roasted Makhana (Foxnuts)
Pre Workout	Buttermilk
Post Workout	Tofu Stir-fry with Brown Rice
Dinner	Quinoa Pulao with Mixed Vegetables
Bed Time	Warm Milk with a pinch of Cardamom

Day 6:

Meal Timing	Meal
Early Morning	Lukewarm Water + 1 Tsp Flaxseed (roasted)
Breakfast	Dhokla (Steamed Chickpea Flour Cake)
Mid Morning	Handful of Mixed Nuts
Lunch	Roti + Palak Paneer (Spinach with Cottage Cheese) + Salad
Evening Snack	Masala Chai with Whole Wheat Cookies
Pre Workout	Coconut Water
Post Workout	Chickpea Salad with Quinoa
Dinner	Brown Rice + Chicken Curry/Veg Curry + Stir-fried Vegetables
Bed Time	Warm Turmeric Milk

Day 7:

Meal Timing	Meal
Early Morning	Lukewarm Water + 1 Tsp Flaxseed (roasted)
Breakfast	Moong Dal Cheela (Lentil Pancakes)
Mid Morning	Fresh Fruit Bowl
Lunch	Roti + Vegetable Biryani + Raita
Evening Snack	Roasted Chana (Chickpeas)
Pre Workout	Lassi (Yogurt Drink)
Post Workout	Egg Bhurji with Whole Wheat Toast
Dinner	Quinoa Salad with Grilled Paneer/ Fish/Chicken
Bed Time	Warm Milk with a pinch of Turmeric