My meal plan

This year, I made a commitment to prioritize my health and fitness. After researching various approaches, I decided to implement intermittent fasting alongside a structured diet plan focused on balanced nutrition.

Schedule

My eating window runs from 12 PM to 7:30 PM, giving my body a 16.5-hour fasting period each day.

Diet

Below meal includes optimal amounts of protein, complex carbohydrates, vegetables, and healthy fats:

Lunch (12 PM)

• 1.5 cups dal/paneer/tofu/chicken (200gm) or 4 egg omelets
• 1 cup salad
• 1 small bowl of curd

Evening Snack (5 PM)

• 10 almonds and 5 walnuts
• 1 glass whey protein shake with 1 banana

Dinner (8-9 PM)

• 150-200g grilled vegetable curry/lentils
• 1 small bowl rice or 2 roti

Also I make sure to drink at least 3 liters of water throughout the day to stay well-hydrated and eat multivitamin everyday.

Macronutrients

Meal	Food Item	Quantity	Protein (g)	Carbs (g)	Fat (g)	Calories
Lunch	Dal/paneer/tofu/chicken	1.5 cups (200g)	40-50	15-20	10-20	320-450
	or Egg omelet	4 eggs	28	2	20	300
	Salad	1 cup	2	5	0	25
	Curd/Yogurt	1 small bowl	8	6	4	90
Evening Snack	Almonds	10 pieces	6	6	14	170
	Walnuts	5 pieces	4	3	16	165
	Whey protein shake	1 scoop	24	3	2	120
	Banana	1 medium	1	27	0	105
Dinner	Vegetable curry/lentils	150-200g	10-15	20-25	8-10	200-250
	Rice	1 small bowl	4	45	0	200
	or Roti	2 pieces	6	30	2	170
Total (with chicken lunch & rice dinner)			95-105	125-135	54-66	1370-1550
Total (with egg lunch & roti dinner)			79-89	97-107	64-74	1270-1450