NOW STAY FIT ON VEGETARIAN DIET

ABOUT ME

Hi, This is Fitpreneur Mohit, from city of gates Aurangabad.

I am a Fitness lover, did MBA in Marketing, turned Social Media Marketer.

Also founder of Starbuzz Digimark, a Digital Marketing Agency.

I want to thank you for downloading this E-book. I hope this book plays a minor
contributing part too in your journey towards fitness world!

Feel Free to Follow me on Instagram: @fitpreneur_mohit

Do get my other book: Trim The Fat
Join my FB group: The Fitpreneur Lifestyle Hub

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Content

Part 1: Introduction
Part 2: 5-Step Action Plan
Part 3: Eating Schedule
Part 4: Meal Plans

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Introduction

You probably know that when you want to lose weight your diet
is even more important than your workout. Unfortunately, most
beginners are extremely confused about what the right weight
loss meal plan should look like.

That’s why in this guide I will show you step-by-step what, when
and how exactly you want to eat to lose fat, get leaner and look
better.

Not only will you get a ready to use meal plan but I will also
share with you my 5-step action plan to creating the ultimate fat-
loss diet.

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5-Step Action Plan

Step 1: The Right Mindset (Mindset)

Step 2: How much should you eat? (How much)
Step 3: What should you eat? (What)
Step 4: When should you eat? (When)
Step 5: Supplements

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Step #1: Change Your Mindset

(Long term and not short term)

The first step is more about your mindset and less of your meal
plan. You need to stop thinking about your diet as something that
you do ‘short term’ and then go back to your old eating habits.

‘Long-term improvements require long-term changes’, which is

why it's better to look at it as a lifestyle change than a change in
eating habits.
Health and fitness really come down to adopting the right lifestyle
and not eating some magic superfood, like so many "gurus" would
have you believe.

Of course, this doesn't mean you have to run around in gym clothes
all the time and prep your meals every Sunday. You can start small
by just evaluating your diet and being honest about what's good for
you and what isn’t.

For example, if you are a chocolate freak like me, (btw I love Fuse
Cadbury, in case you wanna gift me😉) try to limit your intake to
one chocolate bar a day. If you were eating more than one per day
before, include some fruits instead and you will quickly see how
your taste changes. Over time you will get used to these small
adjustments and crave chocolate a lot less.

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Step #2: How much should you eat?

To lose fat you need a moderate calorie deficit of about 20% below
your maintenance level.
It will make you lose 0.5 - 1 kg of fat per week without crash
dieting and super hunger cravings.

The only people that should consider a larger deficit are those
starting off from a very high body weight, who want to lose really
a significant amount of fat. The larger fat reserves can somewhat
compensate for the energy deficit and you will see results faster.

You can create your calorie deficit like this:

1. Calculate your calorie maintenance level with this online

calculator: https://www.freedieting.com/ calorie-calculator

2. Times your maintenance calories by 0.8

For example if your calorie maintenance level is 2500 then you

take 2500 * 0.8 = 2000 (= daily fat loss calories)

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Step #3: What should you eat?

(Macronutrients)

Protein:

The optimal protein intake is about 1.5g - 2g per kg body weight

per day (note: if you are significantly overweight use your target
body weight rather than your current body weight). So for a 70 kg
man, we would choose an average intake of somewhere between
105g and 150g of protein per day.

Fat:

Your fat intake should be around 15% to 35% of your daily

calories. Going below 15% could hurt your hormone production
and going above 35% will leave less room for carbs, which means
your workout performance will suffer.

As an example, if you consume 2000 calories daily your fat intake

will be between 300 and 700 calories. That might sound like a lot
at first but remember that 1 gram of fat has 9 calories so in this
example these values only translate to about 33 - 77 grams of fat
per day. If you have no idea with which value to start, go with an
even 25%

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Carbs:

Now that you have both your daily protein and daily fat intake,
calculating your carb intake is relatively easy. You just subtract
protein and fat intakes from your daily calories. For these
calculations you need to know that 1 gram of protein or carbs has
4 calories and 1 gram of fat has 9 calories.

Your calculation would then look something like this:

2000 daily calories

- 480 calories from 120g protein
- 500 calories from 55g fat
= 1020 calories for carbs (255grams)

This means you are left with 1020 daily calories for carbs. Because
1 gram carbs has 4 calories this translates to 255 grams. Therefore,
your daily calorie and macronutrient intake looks like this:

2000 daily calories

120g protein
55g fat
255g carbs

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Step #3: What should you eat?

(Fat-Loss Foods)

The best foods for fat loss are high in volume and low in calories.
These foods will occupy more room in your stomach and make you
full, but because they are low in calories they don't make you fat.

Good options are…

Protein: beans and legumes, tofu, chickpeas

Carbs: (cruciferous) vegetables, whole grains, rice or potatoes
Fats: avocados, nuts (in moderation!)

You can eat massive amounts of them and still lose weight. That's
because they are high in fiber and water. The water gives them
more volume and the fiber is digested more slowly, which also
keeps your hunger in check.

When setting up my meal plan, what I like to do is to combine one

type of carb on the list (usually vegetables) with one type of
protein. That way you can eat a lot, the meals are healthy and you
will lose weight.

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For example, one super easy meal is to take a vegetable mix (you
can use the frozen vegetables you get at the supermarket) and add
some beans and tofu/paneer. Season everything with curry or just
normal pepper and then you're good to go. It tastes good is perfect
for weight loss and will make you full.

One more thing. Even though I included heatlhy fats like nuts and
avocados in the list make sure to limit these in your diet. They
aren’t bad and of course a lot healthier than processed junk food.
But as with most things in life, it's the dose that matters.

Since high-fat foods are fairly calorie dense and often not very
filling, you just can't eat that much when compared to other healthy
foods like most vegetables and salad. So make sure to monitor your
overall food intake and adjust your diet plan accordingly.

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Step #4: When should you eat?

Meal timing is a lot less important then people think. It doesn’t

matter if you eat three or six meals or anything in between. All
studies on different meal frequencies have shown that different
setups lead to basically the same results. This also means you don’t
gain anything from eating several small meals.

No, it doesn’t boost your metabolism to any meaningful degree and

your overall energy expenditure will be the same as if you ate three
large meals.

The most important meals are your pre- and post workout meals.
Both should be high in carbs (e.g. pasta, rice, potatoes) and protein
(e.g. sprouts, tofu/paneer, beans, lentils). If you don’t have the time
to prepare a complete meal 1 hour before your workout, go with an
apple (or some other fruit) and a protein shake.

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Step #5: What About Supplements?

I usually recommend only two supplements: protein powder and

creatine. They are proven to work and have pretty much no side
effects in healthy adults. Generally, I would recommend them to
you as part of your weight loss diet, but there is one problem with
protein powder: It’s liquid calories.

Liquid calories aren’t less healthy than solid calories but they are
digested more rapidly and leave you less satisfied. This can lead to
more cravings which puts you at higher risk of overeating. So, if
you struggle with cravings and hunger then protein shakes or any
other kind of meal replacement shakes are usually not a good idea.
Instead cook some tofu with vegetables or eat sprouts which will
also provide you with quality protein but leave you full for longer.

If you don’t have problems with hunger but find it difficult to reach
you daily protein requirements then protein powder can be a good
addition to your weight loss diet. As for creatine, it’s really an
amazing supplement if you are doing strength training and I
recommend it for anyone dieting or not. Definitely good amount
of water intake is high recommended.

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Supplement List - Every day you should consume:

40 – 60 Grams Protein Powder (20-30gm each scoop, twice a day)

5 Grams Creatine (mix this into one of your protein shakes)*(water

intake around 3-5 litres a day is must)

Optional:

Beetroot juice before workout if you need more energy.

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Eating Schedule

Before I show you your ideal meal plan, it’s important you
understand the logic behind any good meal plan.

On the next page you will find a very detailed eating schedule
with food options for breakfast, lunch, dinner and two snacks
(pre-workout & before bed).

That way you know which foods you need for each meal. This
will help you customize your own meal plan and also make
things a lot more flexbile.

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Eating Schedule

Breakfast (7:30 a.m.) – Carbs With Protein & Fat

Carbs: Whole Grain Bread, Oats, Fruits
Protein: Sprouts, Protein Powder, Whole Milk,
Fat: Avocado, Nuts, Olive Oil

Lunch (12 p.m.) – Carbs With Protein

Carbs: Whole Grains, Rice, Potatoes
Protein: Beans, lentils, Cottage Cheese

Pre-Workout Snack (30 Min Before Workout) – Light Carbs &

Protein Shake
Carbs: Fruits Or Vegetables
Protein: Protein Shake & almonds
Post -Workout
Protein Shake

Dinner (1 - 2 Hours After Workout) - Carbs With Protein

Carbs: Whole Grains, Rice, Potatoes
Protein: Lentils, Beans, Cottage Cheese

Bedtime Snack (10 p.m.) – Fat With Protein

Protein: Peanuts, Protein Powder, Whole Milk,
Fat: Avocado, Nuts, Olive Oil

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Your Meal Plan

Let’s now get to the actual meal plans. I included 1 meal plan
each for women and men. Feel free to customise your meal plan
that best represents your measurements and daily fat-loss
calories.

If you are smaller than the measurements of the meal plan

subtract 50 daily calories from the first meal plan for each 2.5
kgs you are lighter. If you are bigger than the measurements of
the meal plan add 50 daily calories to the meal plan for each
2.5kgs you are heavier.
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Vegetarian Meal Plan

MEAL PLAN MALE

MEAL PLAN FEMALE

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MEAL PLAN MALE - 2000 Calories

Breakfast (7:30 a.m.)

1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)
100 gram oatmeal: 380 kcal (12.4 protein; 8.3 fat; 12 carbs)

Lunch (12 p.m.)

150 gram brown rice (cooked): 210 kcal (3.8 protein; 1.8 fat; 45 Carbs)
200 gram tofu: 160 kcal (17.6 protein; 8 fat; 1 carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs)

Pre-Workout Snack (30 Min Before Workout)

40 gram vegan protein shake: 156 kcal (30 protein; 0 fat; 1.1 carbs)
1 banana: 105 Kcal (1,4 protein; 0.4 fat ; 27 carbs)

Dinner (1 - 2 Hours After Workout)

150 gram brown rice (cooked): 210 kcal (3.8 protein; 1.8 fat; 45 Carbs)
300 gram kidney beans: 321 kcal (22 protein; 1.5 fat; 45 carbs)

Bedtime Snack (10 p.m.)

40 gram vegan protein shake: 156 kcal (30 protein; 0 fat; 1.1 carbs)
35 gram Mixed nutes: 200 kcal (5.3 protein; 22 fat; 5 carbs)

Total: 2059 Calories • 222.2g Carbs • 44g Fat • 131g Protein

Note: If the protein is too low for you you might want to consider adding another protein shake

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MEAL PLAN FEMALE - 1500 Calories

Breakfast (7:30 a.m.)

1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)
50 gram oatmeal: 201 kcal (6.2 protein; 4.3 fat; 6 carbs)

Lunch (12 p.m.)

100 gram brown rice (cooked): 139 kcal (2.6 protein; 1.1 fat; 29.2 Carbs)
100 gram tofu: 80 kcal (11 protein; 8 fat; 1 carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs)

Pre-Workout Snack (30 Min Before Workout)

40 gram vegan protein shake: 156 kcal (30 protein; 0 fat; 1.1 carbs)
1 banana: 105 Kcal (1,4 protein; 0.4 fat ; 27 carbs)

Dinner (1 - 2 Hours After Workout)

100 gram brown rice (cooked) : 139 kcal (2.6 protein; 1.1 fat; 29.2 Carbs)
200 gram kidney beans: 214 kcal (14.6 protein; 1 fat; 30 carbs)

Bedtime Snack (10 p.m.)

40 gram vegan protein shake: 156 kcal (30 protein; 0 fat; 1.1 carbs)
20 gram Mixed nutes: 120 kcal (4 protein; 12 fat; 2.9 carbs)

Total: 1480 Calories • 161.5g Carbs • 29g Fat • 106.5g Protein

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CONTENT

Part 1: Introduction
Part 2: Eating Schedule
Part 3: Meal Plan

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Introduction

Gaining weight without getting fat is pretty simple. You just need
to do is resistance training and eat enough of the right foods.

The good thing about being skinny is that you are naturally lean.
You probably already have six-pack abs even without doing
special ab exercises. That’s one advantage of having a lower than
average body fat percentage. Due to its fast metabolism, your
body burns calories like they’re nothing. But that also means you
have to eat more than normal if you really want to build muscle.

The following meal plans are designed to help you achieve fast
muscle growth through the right calorie and macronutrient
intake. We will focus on getting enough calories and protein,
which are the two most important factors for muscle growth.

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What should you eat?

The most important factors of your diet will be total calories and
total protein. That means if you want to keep it as simple as
possible make sure to eat enough overall food and enough overall
protein.

For muscle growth, most beginners need around 2400

- 2800 calories (men) or 1800 - 2150 calories (women) daily and
around 1.5 grams to 2 grams of protein per kg of body weight.

Like I said before, for muscle growth you will probably have to eat
more than you are used to, especially if you are currently very
skinny.

If you have trouble eating a lot of food add more olive oil or nuts
to your diet. They are high in calories but easy to eat. One
tablespoon of olive oil has 120 calories and can easily be added to
any meal (e.g. on top of a salad). Go with 1 – 3 tablespoons per
day depending on how much else you eat.

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You also don’t have to eat clean every day. Most skinny beginners
shouldn’t worry about adding chocolate or dessert to their diets to
reach their total calories. If eating feels like a chore to you, go with
more calorie-dense foods you like. Examples include chocolate,
ice cream or any type of junk food. Of course, don’t overdo it and
make sure to still get enough vitamins and minerals through your
other meals.

When should you eat?

In the overall picture meal timing really isn’t all that important.
The most important meals are your pre-and post workout meals.
Both should be high in carbs (e.g. pasta, rice, potatoes) and protein
(e.g. tofu/paneer, broccoli, lentils, beans, sprouts).
If you don’t have the time to prepare a complete meal 1 hour before
your workout, add a pre-workout snack of a fruit and a protein
shake.

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What About Supplements?

Every day you should consume:

30 – 60 Grams Protein Powder (1 - 2 shakes)
5 Grams Creatine (mix this into one of your protein shakes)
Sufficient amount of water intake is must!
Try Beetroot juice as pre-workout to boost up your ener

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Eating Schedule

Before I show you your ideal meal plan, it’s important you
understand the logic behind any good meal plan.

On the next page you will find a very detailed eating schedule
with food options for breakfast, lunch, dinner and two snacks
(pre-workout & before bed).

That way you know which foods you need for each meal. This
will help you customize your own meal plan and also make
things a lot more flexbile.

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Eating Schedule

Breakfast (7:30 a.m.) – Carbs With Protein & Fat

Carbs: Whole Grain Bread, Oats, Fruits
Protein: Bananas, Protein Powder, Whole Milk
Fat: Avocado, Nuts, Olive Oil

Lunch (12 p.m.) – Carbs With Protein Carbs:

Whole Grains, Rice, Potatoes
Protein: Tofu/ Paneer, Beans, Lentils

Pre-Workout Snack (30 Min Before Workout) – Light Carbs &

Protein Shake
Carbs: Fruits Or Vegetables
Protein: Protein Shake Or Banana smoothie

Dinner (1 - 2 Hours After Workout) - Carbs With Protein

Carbs: Whole Grains, Rice, Potatoes
Protein: Paneer, Beans, Lentils

Bedtime Snack (10 p.m.) – Fat With Protein

Protein: Peanuts, Protein Powder, Whole Milk, Cottage Cheese Fat:
Avocado, Nuts, Olive Oil

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Your Meal Plan

Let’s now get to the actual meal plan. I included 1 meal plan each
for women and for men. To find the one that is right for you do
the following:

1. Calculate your calorie maintenance level with this online

calculator: https://www.freedieting.com/ calorie-calculator

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2. Take your maintenance level and times it by 1.1 to get your

daily muscle gain calorie intake

3. Choose a meal plan that best represents your measurements.

For that check the first line in each meal plan for calories, height,
and weight

Note: If you are smaller than the measurements of the first meal
plan subtract 50 daily calories from the first meal plan for each 2.5
kgs you are lighter. If you are bigger than the measurements of the
last meal plan add 50 daily calories to the last meal plan for each
2.5kgs you are heavier.

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Vegetarian Meal Plan

MEAL PLAN MALE

MEAL PLAN FEMALE

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MEAL PLAN MALE - 2900 Calories

Breakfast (7:30 a.m.)

1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)
50 gram oatmeal: 201 kcal (6.2 protein; 4.3 fat; 6.4 carbs)

Lunch (12 p.m.)

150 gram brown rice (cooked): 340 kcal (6.3 protein; 3 fat; 73 Carbs)
200 gram tofu: 160 kcal (17.6 protein; 8 fat; 1 carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs)

Pre-Workout Snack (30 Min Before Workout)

40 gram vegan protein shake: 156 kcal (30 protein; 0 fat; 1.1 carbs)
1 banana: 105 Kcal (1,4 protein; 0.4 fat ; 27 carbs)
1 apple: 95 kcal (0,4 protein; 0.4 fat ; 25 carbs)

Dinner (1 - 2 Hours After Workout)

150 gram brown rice (cooked): 210 kcal (3.8 protein; 1.8 fat; 45 Carbs)
300 gram kidney beans: 321 kcal (22 protein; 1.5 fat; 45 carbs)
150 gram tempeh: 290 kcal (27 protein; 16 fat; 14.7 carbs)

Bedtime Snack (10 p.m.)

40 gram vegan protein shake: 156 kcal (30 protein; 0 fat; 1.1 carbs)
35 gram Mixed nutes: 200 kcal (5.3 protein; 18 fat; 5 carbs)

Total: 2924 Calories • 295g Carbs • 80.7g Fat • 170g Protein

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VEGAN MEAL PLAN FEMALE - 1800 Calories

Breakfast (7:30 a.m.)

1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)
50 gram oatmeal: 201 kcal (6.2 protein; 4.3 fat; 6 carbs)

Lunch (12 p.m.)

150 gram brown rice (cooked): 210 kcal (3.8 protein; 1.8 fat; 45 Carbs)
200 gram tofu: 160 kcal (17.6 protein; 8 fat; 1 carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6 carbs)

Pre-Workout Snack (30 Min Before Workout)

40 gram vegan protein shake: 156 kcal (30 protein; 0 fat; 1.1 carbs)
1 banana: 105 Kcal (1,4 protein; 0.4 fat; 27 carbs)

Dinner (1 - 2 Hours After Workout)

150 gram brown rice (cooked): 210 kcal (3.8 protein; 1.8 fat; 45 Carbs)
300 gram kidney beans: 321 kcal (22 protein; 1.5 fat; 45 carbs)

Bedtime Snack (10 p.m.)

40 gram vegan protein shake: 156 kcal (30 protein; 0 fat; 1.1 carbs)
35 gram Mixed nuts: 200 kcal (5.3 protein; 22 fat; 5 carbs)

Total: 1880 Calories • 210g Carbs • 41g Fat • 125g Protein

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