7-Day Vegetarian Fat Loss + Muscle Gain Plan
(2000 kcal)
General Guidelines:
Calories: ~2000 kcal/day Protein: 130–150 g/day | Carbs: 180–200 g/day | Fats: 50–60 g/day
Water: 3–4 L/day | Sleep: 7–8 hrs/night Train 5 days/week (Strength + Cardio) Aim for slow, steady
fat loss (0.5–0.7 kg/week)
7-Day Diet Plan
Day Breakfast Snack Lunch Snack Dinner Before Bed
Day 14 boiled eggs (or paneer bhurji), 2 rotis, saladSoy chunks + 1 fruit2 rotis, 1 cup dal, 150g paneer, vegetablesRoasted chana + green tea2 rotis, 150g tofu + mixed veggies 1 glass low-fat milk
Day 2Oats with skim milk + 1 banana + 1 scoop whey (or soy protein)Sprouts salad Brown rice, rajma, 150g paneer, salad Handful of nuts2 chapatis, mixed vegetable curry + soya chunks1 glass milk
Day 3 Besan chilla (3) with curd Apple + whey/soy shake 2 rotis, chole, salad, vegetables Roasted makhana Quinoa/roti, dal, 150g tofu, veggies Milk
Day 4 Upma/poha + boiled eggs/paneer cubesFruit + whey/soy protein 2 rotis, dal, bhindi, 150g paneer Sprouts + cucumber Brown rice, mixed veg curry, 150g tofu Milk
Day 5Vegetable sandwich (whole wheat bread) + paneer fillingSoy chunks + 1 fruit 2 rotis, dal, rajma, vegetables Roasted peanuts + green teaQuinoa/chapati, mixed veg curry, 150g paneer Milk
Day 6 Oats + milk + whey + dry fruits Sprouts salad 2 rotis, chana dal, vegetables, salad Roasted chana Brown rice, dal, 150g tofu, veggies Milk
Day 7 Paneer bhurji + 2 rotis Apple/banana + whey/soy proteinVeg pulao with soya chunks + salad Handful of nuts 2 rotis, dal, mixed veg curry, 150g paneer Milk
Workout Split (5 days/week):
- Push Day: Bench press, overhead press, tricep dips
- Pull Day: Pull-ups/lat pulldown, barbell rows, bicep curls
- Leg Day: Squats, lunges, deadlifts
- Core: Planks, leg raises, Russian twists
- Cardio: 20–30 mins brisk walk/jog after workouts (3–4x/week)
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