7 Day Meal Plan

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