Gender – Male
Height – 6′
Weight – 86 Kgs
Workout Intensity – Intermediate
Dietary Orientation – Lacto ovo Vegetarian
Body Fat Percentage – 15% (Visual Assesment)
Goal – Wants to Increase Strength/ Power, Reduce Fatigue, Gain Lean Muscle Mass and Lose Fat.
Note: This is a sample Diet Prescription on the basis of an individual’s past history, current lifestyle and his IBW Requirements. This may or may not work for you. So please consult us for your personalized Diet Prescription.
Day 1
Mix Coconut Oil in ``Whey Isolate With Water``.
Grate the Cheese and mix with ``Whey Isolate With Water`` or Eat Seperately.
SUPPLEMENTS AFTER BREAKFAST
Alpha Lipoic Acid 600 mg – HealthyHey Nutrition Alpha Lipoic Acid
CoQ10 400 mg – Healthy Hey CoQ10
Beta Alanine 3 gm – AS-IT-IS Nutrition Pure Beta-Alanine Powder
L Citrulline 3 gm – AS-IT-IS Nutrition Pure L-Citrulline Powder
Ingredients:
Paneer (grated) - 200 gms + Onions (finely chopped) - 20 gms +Tomatoes (finely chopped)- 20 gms + Mixed vegetables (cabbage, capsicum, onion, tomato spinach, and mushrooms, 10 gms each) - 1 cup + Ginger (minced)- 10 gms + Mint leaves- 20 gms + Coriander leaves- 20 gms + Chaat Masala - to taste + Salt- to taste +Fresh/dry mix herbs- ½ tsp + Ghee-20 gms
Method:
Heat ghee and sauté the onions and tomatoes till translucent. Add all the other ingredients and cook turther till it becomes fluffy and creamy.
SUPPLEMENTS AFTER LUNCH
Vitamin K2 MK7 200 mg – Zenith Nutrition Vitamin K2
Vitamin D3 5000 IU – Nature’s Velvet Lifecare Vitamin D-3
Calcium Citrate Malate 500 mg – TrueBasics Advance Calcium Supplements For Women and Men
SUPPLEMENTS AFTER MEAL 3
Vitamin K2 MK7 200 mg – Zenith Nutrition Vitamin K2
Vitamin D3 5000 IU – Nature’s Velvet Lifecare Vitamin D-3
Calcium Citrate Malate 500 mg – TrueBasics Advance Calcium Supplements For Women and Men
Ingredients:
Paneer- 250 gms + Pimentos- 30 gms + Onion- 20 gms + Sea salt- to taste + Cider vinegar - 15 ml + Barbeque sauce- 5gms + Olive oil- 30 ml + Stevia Sugar-free drops- to taste + Garlic- 5 gms + Mustard sauce- 5 gms + Crushed pepper- to taste
Method:
Cut the pimentos and onion into small cubes. Smoke them in olive oil with garlic and keep aside. Make a dressing of the cider vinegar, sugar-free drops, mustard sauce, olive oil and salt. Marinate the paneer in this dressing. Grill the paneer from both sides. Place the grilled paneer over some sauce with some smoked vegetables on the side. Sprinkle some chili flakes on the plate.
SUPPLEMENTS BEFORE DINNER
Beta Alanine 3 gm – AS-IT-IS Nutrition Pure Beta-Alanine Powder
L Citrulline 3 gm – AS-IT-IS Nutrition Pure L-Citrulline Powder
SUPPLEMENTS AFTER DINNER
Tripple Strength EPA+DHA 1000 mg – Boldfit Fish Oil Omega 3 Capsules for men and women (Triple Strength Fish Oil)
Magnesium Citrate 500 mg (Elemental) – HealthyHey Nutrition Magnesium Citrate
Day 2
Mix Coconut Oil in ``Whey Isolate With Water``.
Grate the Cheese and mix with ``Whey Isolate With Water`` or Eat Seperately.
SUPPLEMENTS AFTER BREAKFAST
Alpha Lipoic Acid 600 mg – HealthyHey Nutrition Alpha Lipoic Acid
CoQ10 400 mg – Healthy Hey CoQ10
Beta Alanine 3 gm – AS-IT-IS Nutrition Pure Beta-Alanine Powder
L Citrulline 3 gm – AS-IT-IS Nutrition Pure L-Citrulline Powder
Ingredients:
Lemon- 1 +Paneer- 200 gms + Ginger-1/2 tsp+ Mint leaves- few leaves + Chili powder - ¼ tsp + Sugar- free- as per taste.
Method:
Peel some lemon zest, and mix all the ingredients together. Serve the salad in a glass or in a bowl.
SUPPLEMENTS AFTER LUNCH
Vitamin K2 MK7 200 mg – Zenith Nutrition Vitamin K2
Vitamin D3 5000 IU – Nature’s Velvet Lifecare Vitamin D-3
Calcium Citrate Malate 500 mg – TrueBasics Advance Calcium Supplements For Women and Men
SUPPLEMENTS AFTER MEAL 3
Vitamin K2 MK7 200 mg – Zenith Nutrition Vitamin K2
Vitamin D3 5000 IU – Nature’s Velvet Lifecare Vitamin D-3
Calcium Citrate Malate 500 mg – TrueBasics Advance Calcium Supplements For Women and Men
Ingredients:
Cucumber - 1 tender and medium + Paneer- 250 gms + Mixed herbs- ½ spoon + Mustard Sauce- 5gms + Tabasco Sauce- few drops + Salt- to taste + Shredded Carrot- to garnish + Olive oil- 15 ml
Method:
Mix together the paneer, olive oil, mustard, salt and herbs and make a fine paste. Peel a cucumber and cut the corners. Cut it into 1.5 inches lengthwise. Scoop out the seeds using a scooper. Fill the scooped cucumber with the paneer paste. Garnish with tabasco sauce and Shredded Carrot.
SUPPLEMENTS BEFORE DINNER
Beta Alanine 3 gm – AS-IT-IS Nutrition Pure Beta-Alanine Powder
L Citrulline 3 gm – AS-IT-IS Nutrition Pure L-Citrulline Powder
SUPPLEMENTS AFTER DINNER
Tripple Strength EPA+DHA 1000 mg – Boldfit Fish Oil Omega 3 Capsules for men and women (Triple Strength Fish Oil)
Magnesium Citrate 500 mg (Elemental) – HealthyHey Nutrition Magnesium Citrate
Day 3
SUPPLEMENTS AFTER BREAKFAST
Alpha Lipoic Acid 600 mg – HealthyHey Nutrition Alpha Lipoic Acid
CoQ10 400 mg – Healthy Hey CoQ10
Beta Alanine 3 gm – AS-IT-IS Nutrition Pure Beta-Alanine Powder
L Citrulline 3 gm – AS-IT-IS Nutrition Pure L-Citrulline Powder
Ingredients:
Paneer Cubes ( 250 gm ) + Kashmiri Red chili powder + Cumin Seeds, Bay leaf, Dried red chilies, Cardamom, ginger and garlic paste. + Butter + Onions + Tomatoes + Kasoori methi, Kitchen King Masala, Cumin Powder + Chopped Coriander + Ghee + Salt ( As Per Taste ).
Method:
1) Make a tomato puree using 2 medium tomatoes. Cleaned the tomatoes in a pan of boiling water and keep cover it for five minutes. Chop up the pulpy tomato in chunks and separate out them in a blender.
2) Heat 2 Tbsp ghee in a pan and add cumin seeds, bay leaf and dried red chilies, cardamom, and then some ginger garlic paste.
3) Add 4 tbsp of butter and heat until it melts. Add 3 onions minced finely in the heated butter.
4) Cook the onion on medium flame until they are of a nice golden colour. Now add the tomato puree and cook for 15 minutes. Stir occasionally to prevent the dish from burning.
5) Add 2 Tbsp of Kashmiri Red chili powder and a teaspoon each of garam masala and cumin powder.
6) Add a pinch of kasoori methi.
7) Put in a cup of water when the spices are prepared. Mix in the chopped coriander and diced paneer.
8) Drizzle some fresh cream to elevate the dish according to your taste.
SUPPLEMENTS AFTER LUNCH
Vitamin K2 MK7 200 mg – Zenith Nutrition Vitamin K2
Vitamin D3 5000 IU – Nature’s Velvet Lifecare Vitamin D-3
Calcium Citrate Malate 500 mg – TrueBasics Advance Calcium Supplements For Women and Men
SUPPLEMENTS AFTER MEAL 3
Vitamin K2 MK7 200 mg – Zenith Nutrition Vitamin K2
Vitamin D3 5000 IU – Nature’s Velvet Lifecare Vitamin D-3
Calcium Citrate Malate 500 mg – TrueBasics Advance Calcium Supplements For Women and Men
Ingredients:
Paneer (grated) - 250 gms + Onions (Finely chopped) - 10 gms + Tomatoes (finely chopped)- 20 gms + Ginger (minced)- 10 gms +Mint leaves- 20 gms + Coriander leaves- 20 gms + Chaat Masala- to taste + Salt- to taste +Meat masala- ¼ tsp Ghee- 30 gms + Fresh cream- 30 gms
Method:
Heat ghee and sauté the onions and tomatoes till soft and cooked. Add all other ingredients and cook further till it becomes fluffy and creamy.
SUPPLEMENTS BEFORE DINNER
Beta Alanine 3 gm – AS-IT-IS Nutrition Pure Beta-Alanine Powder
L Citrulline 3 gm – AS-IT-IS Nutrition Pure L-Citrulline Powder
SUPPLEMENTS AFTER DINNER
Tripple Strength EPA+DHA 1000 mg – Boldfit Fish Oil Omega 3 Capsules for men and women (Triple Strength Fish Oil)
Magnesium Citrate 500 mg (Elemental) – HealthyHey Nutrition Magnesium Citrate
Day 4
SUPPLEMENTS AFTER BREAKFAST
Alpha Lipoic Acid 600 mg – HealthyHey Nutrition Alpha Lipoic Acid
CoQ10 400 mg – Healthy Hey CoQ10
Beta Alanine 3 gm – AS-IT-IS Nutrition Pure Beta-Alanine Powder
L Citrulline 3 gm – AS-IT-IS Nutrition Pure L-Citrulline Powder
Ingredients:
Paneer (grated)- 200 gms +Onions (finely chopped) - 10 gms + Tomatoes (finely chopped)- 20 gms + Ginger (minced)- 10 gms +Mint leaves- 20 gms +Coriander leaves- 20 gms +Chaat Masala- to taste + Salt- to taste + Dry roasted and crushed peanuts - 20 gms + Ghee- 20 gms.
Method:
Heat ghee and sauté the onions and tomatoes till translucent. Add all the other ingredients and cook further till it becomes fluffy and creamy.
SUPPLEMENTS AFTER LUNCH
Vitamin K2 MK7 200 mg – Zenith Nutrition Vitamin K2
Vitamin D3 5000 IU – Nature’s Velvet Lifecare Vitamin D-3
Calcium Citrate Malate 500 mg – TrueBasics Advance Calcium Supplements For Women and Men
SUPPLEMENTS AFTER MEAL 3
Vitamin K2 MK7 200 mg – Zenith Nutrition Vitamin K2
Vitamin D3 5000 IU – Nature’s Velvet Lifecare Vitamin D-3
Calcium Citrate Malate 500 mg – TrueBasics Advance Calcium Supplements For Women and Men
Ingredients:
Paneer- 250 gms + Pimentos- 30 gms + Onion- 20 gms + Sea salt- to taste + Cider vinegar - 15 ml + Barbeque sauce- 5gms + Olive oil- 30 ml + Stevia Sugar-free drops- to taste + Garlic- 5 gms + Mustard sauce- 5 gms + Crushed pepper- to taste
Method:
Cut the pimentos and onion into small cubes. Smoke them in olive oil with garlic and keep aside. Make a dressing of the cider vinegar, sugar-free drops, mustard sauce, olive oil and salt. Marinate the paneer in this dressing. Grill the paneer from both sides. Place the grilled paneer over some sauce with some smoked vegetables on the side. Sprinkle some chili flakes on the plate.
SUPPLEMENTS BEFORE DINNER
Beta Alanine 3 gm – AS-IT-IS Nutrition Pure Beta-Alanine Powder
L Citrulline 3 gm – AS-IT-IS Nutrition Pure L-Citrulline Powder
SUPPLEMENTS AFTER DINNER
Tripple Strength EPA+DHA 1000 mg – Boldfit Fish Oil Omega 3 Capsules for men and women (Triple Strength Fish Oil)
Magnesium Citrate 500 mg (Elemental) – HealthyHey Nutrition Magnesium Citrate
Day 5
Mix Coconut Oil in ``Whey Isolate With Water``.
Grate the Cheese and mix with ``Whey Isolate With Water`` or Eat Seperately.
SUPPLEMENTS AFTER BREAKFAST
Alpha Lipoic Acid 600 mg – HealthyHey Nutrition Alpha Lipoic Acid
CoQ10 400 mg – Healthy Hey CoQ10
Beta Alanine 3 gm – AS-IT-IS Nutrition Pure Beta-Alanine Powder
L Citrulline 3 gm – AS-IT-IS Nutrition Pure L-Citrulline Powder
Ingredients:
Paneer Cubes ( 250 gm ) + Kashmiri Red chili powder + Cumin Seeds, Bay leaf, Dried red chilies, Cardamom, ginger and garlic paste. + Butter + Onions + Tomatoes + Kasoori methi, Kitchen King Masala, Cumin Powder + Chopped Coriander + Ghee + Salt ( As Per Taste ).
Method:
1) Make a tomato puree using 2 medium tomatoes. Cleaned the tomatoes in a pan of boiling water and keep cover it for five minutes. Chop up the pulpy tomato in chunks and separate out them in a blender.
2) Heat 2 Tbsp ghee in a pan and add cumin seeds, bay leaf and dried red chilies, cardamom, and then some ginger garlic paste.
3) Add 4 tbsp of butter and heat until it melts. Add 3 onions minced finely in the heated butter.
4) Cook the onion on medium flame until they are of a nice golden colour. Now add the tomato puree and cook for 15 minutes. Stir occasionally to prevent the dish from burning.
5) Add 2 Tbsp of Kashmiri Red chili powder and a teaspoon each of garam masala and cumin powder.
6) Add a pinch of kasoori methi.
7) Put in a cup of water when the spices are prepared. Mix in the chopped coriander and diced paneer.
8) Drizzle some fresh cream to elevate the dish according to your taste.
SUPPLEMENTS AFTER LUNCH
Vitamin K2 MK7 200 mg – Zenith Nutrition Vitamin K2
Vitamin D3 5000 IU – Nature’s Velvet Lifecare Vitamin D-3
Calcium Citrate Malate 500 mg – TrueBasics Advance Calcium Supplements For Women and Men
Method - Mix all the ingredients and enjoy.
SUPPLEMENTS AFTER MEAL 3
Vitamin K2 MK7 200 mg – Zenith Nutrition Vitamin K2
Vitamin D3 5000 IU – Nature’s Velvet Lifecare Vitamin D-3
Calcium Citrate Malate 500 mg – TrueBasics Advance Calcium Supplements For Women and Men
Ingredients:
250 grams Paneer + 2 Tomatoes , pureed + Kashmiri dry red chilli + Turmeric powder (Haldi), Cumin seeds (Jeera) + Fennel seeds (Saunf) Powder + Dry ginger powder + Kitchen King Masala + 2 table spoon Ghee + Bay leaf (tej patta) + Black cardamom (Badi Elaichi) + Cardamom Powder (Elaichi) + 1 Cinnamon Stick (Dalchini) + 1/2 cup Water
Method:
Cut the Paneer into thick rectangular chunks.
Make tomato puree using 2 medium tomatoes. Clean the tomatoes in a pan of boiling water and keep cover it for five minutes. Chop up the pulpy tomato in chunks and separate out them in a blender.
Next we boil 2 cups of water with a pinch of turmeric. Once the water is boiled, turn off the heat.
Add 1 table spoon ghee.
Add the cut paneer pieces into the pan and shallow fry the paneer until you get a nice golden brown colour. Turn off the heat.
Drop the paneer pieces into the prepared hot turmeric water for few minutes.
Into the same pan, add 1/2 tablespoon ghee. Add badi elaichi, green cardamom, bay leaf, and cinnamon stick. Saute for a minute.
Next add the homemade tomato puree along with red chilli powder and dry ginger powder. Stir Well for few minutes until all the masalas are well combined.
Add in the powdered saunf to the Kashmiri Paneer gravy and mix well.
Add 1/2 cup water, mix well and simmer for a few minutes.
Finally add the fried paneer cubes, garam masala powder and 1/2 Table Spoon ghee, cover the kadai with the lid and allow it to cook for 2 minutes. After a few minutes, switch off the heat.
Garnish with chopped coriander leaves and your Kashmiri Paneer Gravy is ready to be served.
SUPPLEMENTS BEFORE DINNER
Beta Alanine 3 gm – AS-IT-IS Nutrition Pure Beta-Alanine Powder
L Citrulline 3 gm – AS-IT-IS Nutrition Pure L-Citrulline Powder
SUPPLEMENTS AFTER DINNER
Tripple Strength EPA+DHA 1000 mg – Boldfit Fish Oil Omega 3 Capsules for men and women (Triple Strength Fish Oil)
Magnesium Citrate 500 mg (Elemental) – HealthyHey Nutrition Magnesium Citrate