Here’s a revised 7-day meal plan without smoothies or protein powder, but incorporating curd (60g protein per 500g) and no quinoa.

This plan avoids processed supplements and uses curd as a key protein source.

General Guidelines:

  • Pre-Workout: Light, easily digestible carbs like fruit or toast.
  • Post-Workout: Include protein (e.g., curd, eggs, chicken) and carbs (e.g., rice, bread, sweet potatoes).
  • Stay hydrated: Aim for 2.5–3 liters of water daily.
  • Include vegetables in every meal for fiber and nutrients.

Day 1

  • Breakfast:
    • Scrambled eggs (3) with spinach and a slice of whole-grain toast
    • 1 small apple or orange
  • Snack:
    • 500g curd with a handful of mixed nuts
  • Lunch:
    • Grilled chicken breast (150g)
    • Mashed sweet potatoes
    • Steamed broccoli
  • Snack:
    • Boiled egg (1) and carrot sticks
  • Dinner:
    • Baked salmon (150g)
    • Roasted potatoes
    • Side salad (lettuce, cucumber, tomatoes, olive oil)

Day 2

  • Breakfast:
    • Oatmeal with milk, topped with sliced banana, chia seeds, and honey
  • Snack:
    • 500g curd with diced cucumber and a pinch of salt
  • Lunch:
    • Turkey breast (150g), pan-seared with garlic and herbs
    • Steamed rice
    • Roasted zucchini
  • Snack:
    • Handful of almonds or walnuts
  • Dinner:
    • Stir-fried tofu with mixed vegetables (carrots, peppers, green beans)
    • Mashed potatoes

Day 3

  • Breakfast:
    • 3 boiled eggs with avocado slices
    • Whole-grain toast
  • Snack:
    • 500g curd with honey and a handful of sunflower seeds
  • Lunch:
    • Chicken and vegetable stew
    • Side of roasted carrots and parsnips
  • Snack:
    • Apple slices with peanut butter
  • Dinner:
    • Beef stir-fry with broccoli, onions, and cashews
    • Basmati rice

Day 4 (Rest Day)

  • Breakfast:
    • Veggie omelet (3 eggs, mushrooms, onions, peppers) with avocado slices
    • Handful of fresh berries
  • Snack:
    • 500g curd with chopped walnuts
  • Lunch:
    • Grilled fish tacos (use lettuce wraps or small tortillas, add salsa and avocado)
    • Side salad
  • Snack:
    • Handful of roasted chickpeas
  • Dinner:
    • Lentil soup with a slice of whole-grain bread

Day 5

  • Breakfast:
    • Oatmeal with milk, topped with raisins and a drizzle of honey
  • Snack:
    • Carrot sticks with hummus
  • Lunch:
    • Grilled chicken breast (150g)
    • Roasted potatoes
    • Steamed green beans
  • Snack:
    • Hard-boiled egg (1) and a small pear
  • Dinner:
    • Shrimp stir-fry with vegetables and rice noodles

Day 6

  • Breakfast:
    • Scrambled eggs (3) with sautéed mushrooms and a slice of whole-grain toast
  • Snack:
    • 500g curd with sliced banana
  • Lunch:
    • Turkey or chicken salad (lettuce, cherry tomatoes, cucumber, olive oil)
    • Whole-grain roll
  • Snack:
    • Handful of mixed nuts
  • Dinner:
    • Baked cod with roasted Brussels sprouts and mashed cauliflower

Day 7 (Rest Day)

  • Breakfast:
    • Boiled eggs (3) with avocado slices
    • 1 slice of whole-grain toast
  • Snack:
    • 500g curd with honey and a handful of seeds
  • Lunch:
    • Chickpea and spinach curry with basmati rice
  • Snack:
    • Fresh fruit (e.g., a banana or apple)
  • Dinner:
    • Grilled chicken or tofu with roasted root vegetables and a side salad