🥗 Vegetarian Diet Plan – Fit Body, Purely Veg Style! 🌱

🧘‍♂️ Healthy Rahna Hai? Shakahari Rehkar Bhi Possible Hai!

Gym ja rahe ho ya sirf ghar pe workout kar rahe ho, diet hi hai asli game-changer.
Aur agar tum ho vegetarian, to tension lene ki bilkul zarurat nahi.
Yeh rahi ek asaan aur effective shakahari diet plan – desi style mein, bilkul tumhare liye!

🕰️ Full Day Diet Plan (Vegetarian) – Sample Routine

🌅 Morning (7:00 – 8:00 AM) – Detox + Energy Start

  • 1 glass lukewarm water with lemon or jeera water

  • 5-6 soaked almonds + 2 walnuts

  • (Optional) Green tea ya black coffee (sugar-free)

🍽️ Breakfast (8:30 – 9:30 AM)

  • High protein + complex carbs = Energy for the day

    ✅ Option 1: Vegetable oats + 1 boiled egg (if eggetarian)
    ✅ Option 2: Besan chilla + mint chutney + curd
    ✅ Option 3: Paneer stuffed paratha (low oil) + curd

    + 1 fruit (banana, apple ya papaya)

🍵 Mid-Morning Snack (11:00 AM)

  • 1 seasonal fruit (orange, guava, apple)

  • OR handful of roasted chana / foxnuts (makhana)

  • OR coconut water

    🍛 Lunch (1:00 – 2:00 PM)

    Balanced thali hona chahiye – sab kuch thoda-thoda

    • 1-2 roti (multigrain preferred)

    • Brown rice / quinoa (optional)

    • 1 bowl dal / rajma / chana

    • Seasonal sabzi

    • Salad (cucumber, carrot, beetroot)

    • Curd or chaach (buttermilk)

    ☕ Evening Snack (4:30 – 5:30 PM)

    Workout se pehle ka ideal snack time

    • Green tea / black coffee

    • 2 brown bread peanut butter toast

    • OR sprouts chaat

    • OR protein smoothie (banana + milk + peanut butter)

    🏋️ Pre-Workout (if you train in evening)

    • Black coffee + banana

    • OR 1 small handful dry fruits

    🥣 Post-Workout (within 30 mins)

    • 1 scoop plant-based protein in water/milk

    • OR low-fat paneer/tofu

    • OR boiled chickpeas with lemon & salt

    🌙 Dinner (8:00 – 9:00 PM)

    Light aur digestible hona chahiye

    • 1 roti / 1 bowl quinoa / daliya

    • Mixed veg sabzi

    • Tofu / Paneer bhurji

    • Soup (tomato / veg clear soup)

    🌜 Bedtime (optional – 10:00 PM)

    • 1 glass warm haldi doodh

    • OR chamomile tea

    • OR 1-2 soaked figs (anjeer)

    🍽️ Key Tips for Veg Diet Success:

    ✅ Har meal mein protein zaroor include karo
    ✅ Sugar aur processed food avoid karo
    ✅ Water – roz 2.5-3 litres minimum
    ✅ Cheat meal – haftay mein sirf 1 baar
    ✅ Consistency is everything!

    🔥 Bonus – High Protein Vegetarian Sources:

    • Paneer

    • Tofu

    • Soya chunks

    • Moong dal

    • Chickpeas / Rajma

    • Curd / Greek yogurt

    • Almonds, peanuts

    • Chia & flax seeds

    • Plant-based protein powder

    🚀 Ready to Go Veg & Fit?

    Fitness aur nutrition ka combo banta hai game-changer.
    Start your vegetarian transformation today with this easy plan!

     

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