WHAT SHOULD BE EATEN AND WHAT SHOULD NOT BE BEFORE AND AFTER WORKOUT

To be eaten before workout: Don't eat heavy

 

A cup of yogurt, w/…

Oatmeal with berries, peanut butter and cinnamon 

Whole grain bread with peanut butter (Avoid butter and spreads)

Protein shake or smoothie

Steamed veggies and avocado

Egg white scrambled with no yolk 

Dalia w/…

Black light coffee, tea or green tea

Poha w/

One Chapati w/…

Coconut water

Gatorade 

One banana or apple or orange

 

To be NOT eaten before workout:

 

(Avoid much Carb and much Fat)

No energy or soft drinks

Much coffee or tea

Junk and fast foods

Spicy foods

Milk

Rice

White Bread

Meat

Fish

Snacks

Pasta

Sprouts and salad

Beans

 

To be eaten after workout:

 

Lean meat

Milk

Cheese 

Yogurt

Mushrooms

Dry nuts

Rice

Daal

Cooked vegetables and greens

Mixed Salad

Pasta

Sandwiches

Chapati with mixed veggies

Cooked Beans

Sprouts and salads

Light pulau

3 eggs omelet with only one yolk

 

To be NOT taken or eaten after workout: High sugar and high sodium diets 

 

Alcohol

Smoking

Gutka

Pizza

Big Burger

Fried Rice

Biryani

Whole Omelet

Sweets

Chow Chow or chow mein

Vegan Diet Plan

 

BREAKFAST:

One Piece of Citrus Fruit, w/Yogurt,

OR Veg Dalia or Kheer Dalia,

OR Chura and Yogurt (Chiwada Dahi),

OR Oat Meal,

OR A Cup of Mixed Salad (Spinach or Lettuce, Grains, Chick Peas, Tomato, Carrot, Radish, Cucumber, Goat Cheese/Mozzarella Cheese/Panner, Seeds/Capers;

OR Whole Grain One Slice Bread with Peanut Butter or Whole Grain Sandwich with Lettuce, Tomato, Cheese, Cucumber, etc.;

OR Smoothie with Yogurt, Oat Flakes, Slices of Fruits, One Table Spoon of Honey, Cinnamon, Lime Juice, Salt, Turmeric, and Black Peeper Powder;

OR Poha or Kheer or Suji Halwa with Dry Nuts,

OR A Small Bowl of Roasted Pea Nuts mixed with Dry Nuts and Edible Seeds,

OR Mixed Vegetables Stu or Soup 

 

LUNCH:

Chapatti or Rice with Mixed Vegetables,

OR Rajma Chawal,

OR Chawal with Cooked Mixed Bean Curry,

OR Pasta with Mixed Vegetables,

OR Steamed Vegetables with Quinoa or Bulgur or Dalia,

OR Chapatti or Rice with Palak Paneer or Matar Panner,

OR Rice, Daal, Vegetable or Saag, and Pickle with a cup of Yogurt,

OR Stuffed Chapatti with Paneer/Cheese, Tomato, Lettuce/Spinach, Cucumber, etc.;

OR Whole Grain Bread Sandwich with Paneer/Cheese, Tomato, Lettuce/Spinach, Cucumber, etc.;

OR Rice or Chapatti with Daal and Soyabean Chunks Vegetable,

OR Masala Oat,

OR Paratha or Naan with Mixed Vegetables  

 

SNACKS: Avoid Snacks.

 

DINNER:

Rice, Daal, Vegetable or Saag, and Pickle with a cup of Yogurt,

OR Rice or Chapatti with Daal and Soyabean Chunks Vegetable with a cup of Yogurt,

OR Chapatti or Rice with Palak Paneer or Matar Panner,

OR Chapatti or Rice with Mixed Vegetables,

OR Rajma Chawal,

OR Chawal with Cooked Mixed Bean Curry,

OR Steamed Vegetables with Quinoa or Bulgur or Dalia,

OR A Plate of Mixed Salad (Spinach or Lettuce, Grains, Chick Peas, Tomato, Carrot, Radish, Cucumber, Goat Cheese/Mozzarella Cheese/Panner, Seeds/Capers