SHREDDED NEXT LEVEL NUTRITION
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1 NUTRITION PLAN for WOMEN TIME WORKOUT DAYS NON WORKOUT DAY WAKING UP MEAL 1 BREAKFAST 8-9AM MEAL PM MEAL 3 LUNCH 2-3PM MEAL 4 4-5PM DETOX JUICE (Twice a week) - 1/3 Banana - 1sp Chia Seeds - 2 Boiled Egg Whites OMELETE - 3 Egg Whites - 1 Orange or Pear Or Apple CHICKEN SALAD - 50g Grilled or boiled Chicken - 1/2 cup Cucumber - 1c Green Leaves or Lettuce or Cabbage - 1 large Carrot - 15g Walnut - 1sp Vinegar - Avocado & Broccoli (option) - Non Fat Ranch (optional) BANANA PROTEIN - 1 Banana - 1sp Peanuts - 1/2 Banana BREAD OMELETE - 1 Slice Wheat Bread PANEER BHURJI - 1 Roti - ½ Cucumber ROASTED CHANNE - 1cup Dry Roasted Back Channe PRE W/O 6PM PRE W/O SUPPLEMENT - 1scoop Amino Energy
2 6:30-7:30 POST W/O 7:30PM MEAL 5 DINNER 8:30-9PM - 200ml Cold Water OR PRE W/O WITHOUT SUPPLEMENT - ½tbs Coffee (Nescafe) - 240ml Hot Water + 1sp milk POST W/O DRINK - 3 Boiled Egg Whites - 240ml Non fat milk W O R K O U T VEGGIE BOWL with Chicken - 1/3 cup Brown Rice - 50g Chicken Breast (or boiled) - ½ Chick Peas - ½ Green Bell Pepper - ½cup Cauliflower - 2sp Green Onion(or Red Onion) - ½ Lemon - ½ Coconut Oil - 1sp Ketchup - Salt/Pepper/Garlic Power - 1g Fish Oil Supplement (optional) SCRAMBLED EGGS & RICE - ½ cup Brown Rice (Make Scrambled Eggs then add cooked brown rice, little bit salt and pepper) 1g Fish Oil Supplement (optional) MEAL 6 ALMOND MILK ALMOND MILK BEFORE BED - 12 Almonds (crushed) - 12 Almonds (crushed) 11PM - 1 green Cardamoms - 1 green Cardamoms - Pinch Cinnamon (Boil milk and add everything) - Pinch Cinnamon (Boil milk and add everything) TOTAL CAL P- 150 C- 120 F- 50 CAL P- 100 C- 200 F- 34
3 TIME WORKOUT DAYS NON WORKOUT DAY WAKING UP 6:30AM PRE W/O 7:00AM 7:30-8:30 POST W/O 8:30AM DETOX JUICE (Twice a week) PRE W/O SUPPLEMENT - 1scoop Amino Energy - 200ml Cold Water OR PRE W/O WITHOUT SUPPLEMENT - ½tbs Coffee (Nescafe) - 240ml Hot Water + 1sp milk POST W/O DRINK - 3 Boiled Egg Whites - 240ml Non fat milk W O R K O U T MEAL 1 BREAKFAST 9:30AM MEAL PM MEAL 3 LUNCH 3-4PM MEAL 4-1/3 Banana - 1sp Chia Seeds - 2 Boiled Egg Whites OMELETE - 3 Egg Whites - 1 Orange or Pear Or Apple CHICKEN SALAD - 50g Grilled or boiled Chicken - 1/2 cup Cucumber - 1c Green Leaves or Lettuce or Cabbage - 1 large Carrot - 15g Walnut - 1sp Vinegar - Avocado & Broccoli (option) - Non Fat Ranch (optional) BANANA PROTEIN - 1 Banana - 1/2 Banana BREAD OMELETE - 1 Slice Wheat Bread PANEER BHURJI - 1 Roti - ½ Cucumber ROASTED CHANNE - 1cup Dry Roasted Back Channe
4 5-6PM MEAL 5 DINNER 8-9PM - 1sp Peanuts VEGGIE BOWL with Chicken - 1/3 cup Brown Rice - 50g Chicken Breast (or boiled) - ½ Chick Peas - ½ Green Bell Pepper - ½cup Cauliflower - 2sp Green Onion(or Red Onion) - ½ Lemon - ½ Coconut Oil - 1sp Ketchup - Salt/Pepper/Garlic Power - 1g Fish Oil Supplement (optional) SCRAMBLED EGGS & RICE - ½ cup Brown Rice (Make Scrambled Eggs then add cooked brown rice, little bit salt and pepper) 1g Fish Oil Supplement (optional) MEAL 6 ALMOND MILK ALMOND MILK BEFORE BED - 12 Almonds (crushed) - 12 Almonds (crushed) 10-11PM - 1 green Cardamoms - 1 green Cardamoms - Pinch Cinnamon (Boil milk and add everything) - Pinch Cinnamon (Boil milk and add everything) TOTAL CAL P- 150 C- 120 F- 50 CAL P- 100 C- 200 F- 34
5 TIME WORKOUT DAYS NON WORKOUT DAY WAKING UP MEAL 1 BREAKFAST 8-9AM MEAL PM MEAL 3 LUNCH 2-3PM DETOX JUICE (Twice a week) - 1/3 Banana - 1sp Chia Seeds PROTEIN DRINK - 1cup Non fat Milk - 1 Orange or Pear Or Apple BEAN SALAD - 1/2 Kidney Beans - 1cup Cucumber - 1c Green Leaves or Lettuce or Cabbage - 1 large Carrot - 3sp Tomato - 20g Walnut - 1sp Vinegar - Avocado & Broccoli (option) - 1/2 Banana PEANUT BUTTER TOAST - 1slice Wheat Bread - 240ml Non fat Milk PANEER BHURJI - 1 Roti - ½ Cucumber MEAL 4 4-5PM BANANA PROTEIN - 1 Banana - 1sp Peanuts ROASTED CHANNE - 1cup Dry Roasted Back Channe MACRO S CAL- 315 PRO- 30G CARB- 30G FAT- 15G CAL- 323 PRO- 22G CARB- 52G FAT- 4G PRE W/O 6PM PRE W/O SUPPLEMENT - 1scoop Amino Energy - 200ml Cold Water OR PRE W/O WITHOUT SUPPLEMENT - ½tbs Coffee (Nescafe) - 240ml Hot Water + 1sp milk 7:30-8:30 W O R K O U T POST W/O 7:30PM POST W/O DRINK - 240ml Non fat milk
6 MEAL 5 DINNER 8:30-9PM VEGGIE BOWL with Soy Chunks - ½cup Brown Rice - 30g Soy Chunks - ½ Chic Peas - ½ Green Bell Pepper - ½cup Cauliflower - 2sp Green Onion - ½ Lemon - ½ Coconut Oil - 1sp Ketchup - Salt/Pepper/Garlic Power - 1g Flaxseed Oil Supplement (optional) LENTIL & RICE - ½cup cooked Black Lentil - 1cup low fat yogurt - ½cup Brown Rice - 1g Flaxseed Oil Supplement (optional) MEAL 6 ALMOND MILK ALMOND MILK BEFORE BED - 12 Almonds (crushed) - 12 Almonds (crushed) 11PM - 1 green Cardamoms - 1 green Cardamoms - Pinch Cinnamon (Boil milk and add everything) - Pinch Cinnamon (Boil milk and add everything) TOTAL CAL P- 140 C- 120 F- 50 CAL P- 101 C- 205 F- 34
7 TIME WORKOUT DAYS NON WORKOUT DAY WAKING UP 6:30AM PRE W/O 7AM DURING W/O DETOX JUICE (Twice a week) PRE W/O SUPPLEMENT - 1scoop Amino Energy - 200ml Cold Water OR PRE W/O WITHOUT SUPPLEMENT - ½tbs Coffee (Nescafe) - 240ml Hot Water + 1sp milk 7:30-9:00 W O R K O U T POST W/O 9:00AM POST W/O DRINK - 240ml Non fat milk MEAL 1 BREAKFAST 10AM MEAL PM MEAL 3 LUNCH 3-4PM MEAL 4 5-6PM - 1/3 Banana - 1sp Chia Seeds PROTEIN DRINK - 1cup Non fat Milk - 1 Orange or Pear Or Apple BEAN SALAD - 1/2 Kidney Beans - 1cup Cucumber - 1c Green Leaves or Lettuce or Cabbage - 1 large Carrot - 3sp Tomato - 20g Walnut - 1sp Vinegar - Avocado & Broccoli (option) BANANA PROTEIN - 1 Banana - 1sp Peanuts - 1/2 Banana PEANUT BUTTER TOAST - 1slice Wheat Bread - 240ml Non fat Milk PANEER BHURJI - 1 Roti - ½ Cucumber ROASTED CHANNE - 1cup Dry Roasted Back Channe
8 MEAL 5 DINNER 7-8PM VEGGIE BOWL with Soy Chunks - ½cup Brown Rice - 30g Soy Chunks - ½ Chic Peas - ½ Green Bell Pepper - ½cup Cauliflower - 2sp Green Onion - ½ Lemon - ½ Coconut Oil - 1sp Ketchup - Salt/Pepper/Garlic Power - 1g Flaxseed Oil Supplement (optional) LENTIL & RICE - ½cup cooked Black Lentil - 1cup low fat yogurt - ½cup Brown Rice - 1g Flaxseed Oil Supplement (optional) MEAL 6 ALMOND MILK ALMOND MILK BEFORE BED - 12 Almonds (crushed) - 12 Almonds (crushed) 10PM - 1 green Cardamoms - 1 green Cardamoms - Pinch Cinnamon (Boil milk and add everything) - Pinch Cinnamon (Boil milk and add everything) TOTAL CAL P- 140 C- 120 F- 50 CAL P- 101 C- 205 F- 34 INFORMATION: Watch all the Nutrition Videos on My Health and Fitness YouTube Channel. Adjust your meal timings according to your wake-up and sleep cycle Use cooking spray instead of oil Cook meals in the morning if you are going to work Keep nuts and apple with you incase you skip any meal Sleep 8hours minimum Drink 8-10 glass of water (3-4liters) Guru Mann Transformation Expert Advanced Fitness Trainer, CERTIFIED Nutrition Specialist, CERTIFIED Strength & Conditioning Specialist, CERTIFIED Sports Nutritionist, CERTIFIED NASM-CPT/FNS ASFA-APT/CNC ISSA-CSCS/CSN Biomechanics / Kinesiology Human Kinetics, Degree Exercise & Sports Science Degree
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