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    Sample Nutrition Plan Sample Nutrition Plan: (30 Days Diet Plan) (30 Days Diet Plan)

    Uploaded by

    Rubayet Rony
    This document provides a 30-day nutrition plan with meal suggestions for breakfast, lunch, dinner, and snacks. It includes a sample menu for each meal with recommended portions of proteins, grains, fruits and vegetables. Special recipes are also included for making honey lemon water and a fruit and vegetable salad. The plan emphasizes drinking 15-18 glasses of water per day, spacing meals 2.5-3 hours apart, avoiding extra salt and refined carbs, and completing meals 2 hours before exercise. The overall goal is to maintain a healthy, balanced diet.

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    Sample Nutrition Plan Sample Nutrition Plan: (30 Days Diet Plan) (30 Days Diet Plan)

    Uploaded by

    Rubayet Rony
    90 views1 page
    This document provides a 30-day nutrition plan with meal suggestions for breakfast, lunch, dinner, and snacks. It includes a sample menu for each meal with recommended portions of proteins, grains, fruits and vegetables. Special recipes are also included for making honey lemon water and a fruit and vegetable salad. The plan emphasizes drinking 15-18 glasses of water per day, spacing meals 2.5-3 hours apart, avoiding extra salt and refined carbs, and completing meals 2 hours before exercise. The overall goal is to maintain a healthy, balanced diet.

    Original Description:

    weight lost mini plan

    Original Title

    Weight loss

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    This document provides a 30-day nutrition plan with meal suggestions for breakfast, lunch, dinner, and snacks. It includes a sample menu for each meal with recommended portions of proteins, grains, fruits and vegetables. Special recipes are also included for making honey lemon water and a fruit and vegetable salad. The plan emphasizes drinking 15-18 glasses of water per day, spacing meals 2.5-3 hours apart, avoiding extra salt and refined carbs, and completing meals 2 hours before exercise. The overall goal is to maintain a healthy, balanced diet.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    90 views1 page

    Sample Nutrition Plan Sample Nutrition Plan: (30 Days Diet Plan) (30 Days Diet Plan)

    Uploaded by

    Rubayet Rony
    This document provides a 30-day nutrition plan with meal suggestions for breakfast, lunch, dinner, and snacks. It includes a sample menu for each meal with recommended portions of proteins, grains, fruits and vegetables. Special recipes are also included for making honey lemon water and a fruit and vegetable salad. The plan emphasizes drinking 15-18 glasses of water per day, spacing meals 2.5-3 hours apart, avoiding extra salt and refined carbs, and completing meals 2 hours before exercise. The overall goal is to maintain a healthy, balanced diet.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Sample Nutrition Plan

    (30 days diet plan)

    Good Morning
    Apple Cider Vinegar or Lemon +Honey water – 250 ml or 1 Glass.
    Drinks
    Whole wheat bread – 1 pieces, Or Corn flex. Egg boil –1/2 pcs (Not more than 1
    Breakfast
    yolk), Mix vegetables boil- 1/2cup, Banana- 1/2 pcs.
    Mid-Morning Fruits (Apple/ Orange) - 1 whole,
    Brown Rice – 1 ½ cups, Green Vegetables /spinach - 2cups, Meat / Fish -150gm,
    Lunch
    or, Dull, Salad.
    Evening / Pre Fruits like Guava - 100gm or Papaya Juice – 1glass,or Banana-1/2 pcs, Almond
    workout – 2/3 pcs.

    Dinner Chicken/Fish - 100 gm. Veg curry– 1½ cup, Fruit + Vegetable Salad- 150 gm.

    Bed Time Skim Milk 120 ml.

    Pre workout (Before 30 min):.Banana/ Coconut Water/ Glucose.

    Special Recipes for maintaining healthy diet:

    1. Making honey lemon water is simple. Just mix the juice from


    half of a lemon and a teaspoon of raw, high-quality honey into
    a cup of hot or warm water. This beverage is most commonly
    consumed hot, but it can also be chilled and enjoyed with a
    few ice cubes.

    2. HOW TO MAKE FRUIT AND VEGETABLE SALAD –


    STEP BY STEP INGREDIENTS:
    You will need cucumbers, strawberries, grapes, carrots, a red bell pepper,
    fresh Coriander leaves, olive oil, a lime, salt, and boiled cabbage leafs
    andbeen seeds. Optional is romaine lettuce leaves for serving.
    STEP 1. Chop the cucumber and red bell pepper.
    STEP 2. Slice the strawberries and halve the grapes.Slice the strawberries
    into bite-sized chunks.
    STEP 3. Chop the Coriander/mint leaves.
    STEP 4. Juice the lime, and mix the juice with the olive oil and salt.
    STEP 5. Place the fruits and veggies in a bowl, with the basil and
    sunflower seeds, and pour the dressing over it.
    STEP 6. Mix thoroughly and spoon into romaine lettuce leaves for serving.

    Drink 15 – 18 glasses of water per day. Please take 05 meals in a day. Maintain (2 ½ -3) hours gap in
    between of meals. Don’t skip meal time. Make recipes different, all times not the same, it should be
    enjoyable. No extra salt. No refined carbs (refined sugar, White flour). Avoid processed foods.
    Complete your meal 02 hours before exercises. Get proper sleep.
    Ar Topu (Instructor)

    Active IQ Level 2 Certificate in Fitness Instructing (Gym)

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