Tag Archives: sample diet

Sample vegetarian real food ‘diet’ or what I eat on Sundays

Sunday is my only day off and I tend to take it easy… really easy! I hang at my parent’s. I wake up late. Chill at home. Dont see any clients. Listen to plenty of music. Catch up with friends. You know… the usual drill. In addition to all this, I also make it a point to not workout and/or worry too much about food. I just like to go with the flow.

I don’t count anything. I eat per appetite. And since I’m taking it easy in general, I also like to give my gut a chance to take it easy and hence eat strictly real food.

So here is everything I ate today,

Breakfast

3-4 cups of lemon tea

  • I woke up at like 10:30am and didn’t find the need to eat breakfast as I wasn’t hungry and lunch time was around the corner. That way I get to eat with my mom and grandmom who talk memories and recipes to me. Priceless I tell you!

Lunch

– 4 cups of avial

  • The avial had green beans, potato, carrots, plenty of coconut, coconut oil and yogurt.
  • I topped that avial with 2-3 extra tbls of coconut oil and a handful of fresh shredded coconut.
  • 4 cups = 1 liter

– 3 cups spinach daal

  • Soaked lentils and fresh organic spinach cooked together with spices.
  • I topped this with about 1/2 tbls home made ghee.

– 1 cup whole milk yogurt

  • This if yogurt made at home from fresh cow’s milk

– 1 scoop (not natural, overly sweet) whey in 1/2 cup whole milk yogurt

  • ‘Cos my ON Natural Whey is at my place (and not at my parent’s)

– A handful of organic raw almonds

– 1 small banana

 Snack

– A cup of black coffee with a few almonds and raisins.

Dinner

– 2 cups of leftover avial

  • No excess coconut oil this time.

– 1/2 cup of horse gram sundal

  • Organic horse gram pre-soaked, pressure cooked and sauteed with spices in coconut oil.
  • I had this with about 1 cup of whole milk yogurt.

– Paneer subji country eggs in a tomato base

  • The paneer was home made from fresh cow’s milk
  • The subji had paneer from about a liter of milk and 2 country eggs mixed in.

– Some organic fresh papaya. Say about 1 cup.

Note: All vegetables, fruit and legumes are completely organic. You can find a list of awesome organic food stores in Chennai, India here.

So there ya go. Eating real food is simple, easy, healthy and absolutely delicious. If any of this seems to not ‘fit your style’, make it fit your style. I love avial and so I eat cartloads of it. If you don’t eat, something else there. Eat more food if you’re hungry. Eat less food if this is too much. If fat loss is a goal eat slightly below appetite, skip a meal and eat food that is less dense (skip the oil etc.). If mass gain is a goal, eat up! Eat till your slightly uncomfortable and squeeze in a breakfast and/or a snack.

Keep it real. Keep it simple. Keep it sustainable.

Peace out.

 

Sample Fat Loss Diet – 2

I tend to focus a bit more on the vegetarian side of things as far as nutrition is concerned because people seem to find it super hard to get enough protein in a vegetarian diet. As a result of many folks emailing me asking sample diets and recipes, I wrote a sample fat loss diet for vegetarians. Now it’s time to give them meat eaters something!

Before we start, here is something that will come in handy.

How to cook:

Here you go – The fastest cooking class ever.

  1. Clean and chop the meat (or use ground meat).
  2. Heat some oil/butter in a skillet to medium heat.
  3. Add the meat to a skillet and brown the meat.
  4. When the meat is brown, set it aside.
  5. Saute 2-3 cups of fresh or frozen vegetables on the same skillet for about 5-8 mins.
  6. Add the browned meat to the skillet.
  7. Add some salt, spices and other condiments.
  8. Top with cilantro/cheese/black pepper/yogurt/lime juice or whatever else that floats your boat.

Now that we’ve got that out of the way, here is a sample fat loss diet for a typical overweight male.

Client Information (Assumptions):

  • Goal: Fat loss
  • Client is male, about 175 lbs, 5′ 9″ and wants to lose ~ 15 lbs of fat. Body fat percentage is unknown.
  • Client works out 3-5 days a week with 2-3 days of weight training. Training is done between lunch and dinner.
  • Client has no dietary restrictions or allergies or health conditions.

Basic Concept:

– Portion control is recommended. Calorie counting is not.

Protein

  • To be included in every meal.
  • A total of about 150 gms per day.
  • Sources: Meat, seafood, eggs, whey protein powder, cottage cheese

Carbohydrates

  • To be minimized.
  • A total of 50-100 gm (200-400 cals) per day.
  • 40-50 gm (150-200 cals ) of starchy carbs can be consumed in the post workout meal.
  • Starchy carb sources: Rice, yams, sweet potatoes, potatoes, taro.
  • Fibrous carb sources: All fibrous vegetables.
  • Fruit consumption to be kept to a minimum.

Fat

  • Should account for ~ 30-50% of daily calories.
  • Sources: Avocado, coconut oil, coconut milk, olive oil, nuts, egg yolk, flax seeds, whole milk, butter, sour cream.

– At least 2-3 liters of water per day. More if required/possible.

– One moderately sized cheat meal per week. Cheat meal should preferably be immediately after workout session.

– Women can use the same diet. Calorie intake should be reduced based on body weight.

The Sample Diet:

Meal 1: [Breakfast]

Option 1:

  • Salsa scramble: 2 whole eggs + 1/2 cup salsa  + 1/2 tbls butter/olive oil
  • 1 small cappuccino w/o sugar

Option 2:

  • Banana Walnut Smoothie: 1 cup whole milk + 1 scoop protein powder + ¼ cup walnuts + 1 ripe banana + cinnamon (to taste)

Option 3:

Meal 2: [Lunch]

Option 1:

  • Chinese Chicken Stir-Fry: 1/2 tbls olive oil/butter + 8 oz boneless skinless free range chicken thighs + 2 cups mixed vegetables + thyme + cayenne + salt + soy/tamari sauce
  • ½ big avocado

Option 2:

  • Salmon Entree: 8 oz grilled/broiled wild caught salmon + 8 oz grilled asparagus + olive oil + salt + pepper + 1 tbls peach salsa
  • 1/2 cup fresh fruit

Option 3:

  • Cobb Salad: Lettuce + tomato + bacon + grilled free range chicken + blue cheese + hard-boiled eggs
  • Dressing on the side (use sparingly)

Meal 3: [Dinner + Post-workout meal]

Option 1:

  • 1 scoop whey protein powder in water (or 1/4 cup milk for pudding consistency)
  • Curry Beef: 8-10 oz cubed lean grass-fed beef sauteed with onions, garlic, ginger, turmeric, salt, pepper and curry powder.
  • 1 cup cooked white rice
  • Broiled fruit & veggies: 2 cups mixed vegetables + 1 cup mixed fruit [Cut, season with butter+salt+pepper+garlic powder and broil till done]
  • Fish oil providing 1-3 gm of EPA/DHA (per requirement)

Option 2:

  • 1 scoop whey protein powder in water (or 1/4 cup milk for pudding consistency)
  • 8-10 oz pan-seared lean pastured pork loin topped with 1/2 cup pasta sauce
  • 200 gm broiled sweet potatoes
  • Coconut Curried Vegetables: 2 cups mixed vegetables sauteed with butter + onion + garlic + curry powder + thyme + shredded coconut (to taste)
  • Broccoli Raita: 1/2 cup whole milk yogurt + 1 cup steamed broccoli + salt + pepper + lemon juice
  • Fish oil providing 1-3 gm of EPA/DHA (per requirement)

Option 3:

  • 1 scoop whey protein powder in water (or 1/4 cup milk for pudding consistency)
  • Cooked Salad: 2 cup vegetables sauteed in butter + ¼ cup mixed nuts + 1 ounce shredded cheese + 6-8 oz chicken/salmon/pork/tuna +1 tbls olive oil + 1 tbls balsamic vinegar (dressing)
  • Egg fried rice: 1 cup cooked rice + 1 whole egg + 1 cup finely chopped carrots, onions & garlic + 1/2 tbls butter
  • Fish oil providing 1-3 gm of EPA/DHA (per requirement)

And just so we’re clear…

– This diet is just a sample. Increase or decrease total calories depending on bodyweight, activity level, goals etc.

– These recipes are just basic ideas. Modify based on what is available in your pantry and what is considered awesome by your taste buds.

Hope this helps. If it doesn’t and you need something more, let me know what else I can do help you figure out a diet. But be sure to share!

Peace out.

Sample Fat Loss Diet 1 – Vegetarian

For the past two months I have been saying pretty much the same thing over and over again.

Eat clean, quick and tasty meals three to four times a day –  Include lots of vegetables – Drop the grains – Increase the good fat intake – Have a cheat meal once a week – Workout 3-5 times a week.

Now from a nutrition/diet stand point how does all this come together to form a days worth of food? Here is an example.

Assumptions:

–       Goal: Fat loss, improved endurance & strength maintenance

–       Trainee is male, between 17-35 yr old, 185 lbs, 5′ 9″ and wants to lose ~ 15 lbs. Body fat percentage unknown.

–       Trainee works out 4-5 days a week with 2-3 days of weight training. Training is done between lunch and dinner.

–       Trainee is vegetarian. Eggs and dairy are OK. No meat, no poultry, no seafood.

General Notes:

* Women can use the same diet. Calorie intake should be reduced based on body weight. More tofu can be included.

–       3-5 meals a day. Portion control is recommended. Calorie counting is not.

–       1900-2100 total calories per day (= Body weight in lbs x 10-11 calories)

–       Protein

  • To be included in every meal. A total of ~ 150 gms per day.
  • Sources: eggs, whey protein powder, cottage cheese, cheese, milk

–       Carbohydrates

  • To be kept to bare minimum. A total of < 100 gms per day.
  • Sources: vegetables, fruits (only post workout), milk

–       Fats

  • To be included in every meal. Should account for ~ 50% of daily calories.
  • Sources: Olive oil, coconut oil, shredded coconut, macadamia nuts, almonds, avocado, egg yolk, flax seeds, walnuts, whole milk, butter, sour cream

–       One moderately sized cheat meal per week (< 600 calories). Cheat meal should preferably be immediately after workout session.

–       2-3 liters of water per day. More if possible.

Meal 1: [Breakfast]

–       Cocoa-Coffee Almond Smoothie

  • 1 cup whole milk
  • 1 scoop protein powder
  • ¼ cup dry roasted almonds
  • ½ tbls cocoa
  • 1 tsp instant coffee

Or

–       Banana Walnut  Smoothie

  • 1 cup whole milk
  • 1 scoop protein powder
  • ¼ cup walnuts
  • 1 ripe banana

Note:

  • ~ 500 calories, 35 gm protein
  • 5 min prep time

Meal 2: [Lunch]

–       Monster Veggie Omelet

  • 3 whole eggs + 2 egg whites
  • 1 cup cut mixed vegetables (spinach, mushrooms, bell peppers etc.)
  • ½ avocado
  • 2 slices cheese (or 2 ounces if weighing)
  • 1 tbls olive oil

Or

–       Scramble de Amigos

  • 2 whole eggs + 3 egg whites
  • ½cup salsa vegetables (onion, tomato, jalapeno)
  • 2 slices cheese (or 2 ounces if weighing) as topping
  • 1 tbls sour cream, ½ cup beans & ½ avocado on the side

Note:

  • ~ 650 calories, ~45 gm protein

Meal 3: [Post-workout meal]

–       Post-workout shake

  • 1 scoop whey protein powder in water
  • 1 medium fruit or 1 cup mixed fruit

Note:

  • 25 gm protein
  • Should be consumed within 60 min after workout.

Meal 4: [Dinner]

–       Asian Vegetable Stir-Fry

  • 2 cups cut mixed vegetables (peppers, green onions, scallions, red cabbage etc.)
  • ¼ cup cashew nuts
  • 1 tbls olive oil
  • 2 tbls soy sauce

–       1 cup cottage cheese (preferably the unsalted kind)

Or

–       Chili Paneer with Mixed Vegetables

  • 2 cups cut mixed vegetables (peppers, green onions, scallions, red cabbage etc.)
  • ¼ cup cashew nuts
  • 1 tbls olive oil
  • 3-5 ounces paneer

Or

–       The Big-Ass Salad

  • 1 cup baby spinach
  • 1 cup vegetables sauteed in butter (peppers,  scallions, red cabbage etc.)
  • ¼ cup mixed nuts (dry roasted is fine)
  • 2 ounces shredded cheese
  • 2 ounces grilled tofu/paneer
  • 1 hard-boiled egg
  • 1 tbls olive oil + 1 tbls balsamic vinegar (dressing)
  • Top with fresh blueberries or strawberries

Note:

  • ~ 600 calories, ~ 30 gm protein

Snacks:

  • 1 scoop whey protein powder in water

Or

  • 2 strings/slices/ounces of unprocessed cheese

Note:

  • Snack only if required.
  • Stick to protein rich sources.

FYI…

–       This diet is just a sample. Increase or decrease total calories depending on activity level.

–       These recipes are just basic ideas. Please modify based on what is available in your pantry and what is considered awesome by your taste buds.

Peace.

PS: Photo taken from this website. No idea where they got it from.

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