7-Day Sample Gym Diet Plan for Beginners
When creating a weight loss diet chart, pay attention to your workout schedules and align meals accordingly. For example, if your training is in the morning or at lunchtime, eat no later than 2 hours before. If training in the evening, avoid late dinners.
Day 1
| Meal Timing | Meal |
|---|
| Early Morning | Lukewarm Water + Flaxseed |
| Breakfast | Chia seed pudding with fruits & nuts |
| Mid Meal | Sprouts salad |
| Lunch | Rajmah + Rice + Curd + Salad |
| Pre-workout | Black Coffee + Banana |
| Post Workout | Paneer with veggies + Payasam |
| Dinner | Soy chunks capsicum veg + Chapati + Curd |
| Bed Time | Milk |
Day 2
| Meal Timing | Meal |
|---|
| Early Morning | Lukewarm Water + Flaxseed |
| Breakfast | Greek Yogurt Parfait |
| Mid Morning | Handful of Almonds |
| Lunch | Grilled Chicken + Quinoa + Veggies |
| Evening Snack | Hummus with Carrot Sticks |
| Dinner | High Protein Chilla + Sandwich |
| Bed Time | Buttermilk |
Day 3
| Meal Timing | Meal |
|---|
| Early Morning | Lukewarm Water + Flaxseed |
| Breakfast | Oatmeal with fruits & nuts |
| Mid Morning | Protein Smoothie |
| Lunch | Lentil Soup + Brown Rice + Salad |
| Pre Workout | Green Tea + Apple |
| Evening Snack | Paneer Cubes + Cherry Tomatoes |
| Dinner | Stir-fried Tofu/Paneer with Quinoa |
| Bed Time | Turmeric Milk |
Day 4
| Meal Timing | Meal |
|---|
| Early Morning | Lukewarm Water + Flaxseed |
| Breakfast | Vegetable Upma + Curd |
| Mid Morning | Walnuts |
| Lunch | Grilled Fish/Paneer + Brown Rice + Veggies |
| Pre Workout | Coconut Water + Orange |
| Post Workout | Egg White Omelette + Toast |
| Dinner | Vegetable Stir-fry + Chapati |
| Bed Time | Milk with Cinnamon |
Day 5
| Meal Timing | Meal |
|---|
| Early Morning | Lukewarm Water + Flaxseed |
| Breakfast | Oats with Milk, Nuts, Fruits |
| Mid Morning | Apple slices + Peanut Butter |
| Lunch | Roti + Rajma + Salad |
| Evening Snack | Roasted Makhana |
| Pre Workout | Black Coffee + Banana |
| Post Workout | Grilled Chicken Salad + Quinoa |
| Dinner | Brown Rice + Fish Curry + Veggies |
| Bed Time | Turmeric Milk |
Day 6
| Meal Timing | Meal |
|---|
| Early Morning | Lukewarm Water + Flaxseed |
| Breakfast | Dhokla |
| Mid Morning | Mixed Nuts |
| Lunch | Roti + Palak Paneer + Salad |
| Evening Snack | Masala Chai + Cookies |
| Pre Workout | Coconut Water |
| Post Workout | Chickpea Salad + Quinoa |
| Dinner | Brown Rice + Curry + Veggies |
| Bed Time | Turmeric Milk |
Day 7
| Meal Timing | Meal |
|---|
| Early Morning | Lukewarm Water + Flaxseed |
| Breakfast | Moong Dal Cheela |
| Mid Morning | Fruit Bowl |
| Lunch | Roti + Vegetable Biryani + Raita |
| Evening Snack | Roasted Chana |
| Pre Workout | Lassi |
| Post Workout | Egg Bhurji + Toast |
| Dinner | Quinoa Salad + Grilled Vegetables |