MEAL PLANS
How we structure a meal plan
When people hear the words “meal plan”, they often think of a rigid diet chart stuck to the fridge.
But a well-designed meal plan isn’t just a list of foods—it’s a strategy tailored to your body’s needs, lifestyle, and goals.
Step One: Understanding You
Before I create any meal plan, I look at:
- Goals: Weight loss, muscle gain, improved energy, or medical conditions.
- Lifestyle: Work hours, workout schedule, travel, cooking time.
- Preferences: Food likes/dislikes, cultural influences, vegetarian/non-vegetarian.
- Health Status: Medical history, allergies, blood work.
Step Two: Calculating Your Needs
Every person has a unique caloric requirement and macronutrient balance:
- Carbohydrates: Your body’s main energy source.
- Proteins: Essential for muscle repair and satiety.
- Fats: Needed for hormones, brain health, and nutrient absorption.
Step Three: Structuring the Day
I typically break meal plans into 3 main meals + 2–3 snacks:
- Breakfast: Balanced to kickstart metabolism.
- Mid-Morning Snack: Keeps blood sugar stable.
- Lunch: Nutrient-rich for sustained energy.
- Evening Snack: Prevents overeating at dinner.
- Dinner: Lighter, easy to digest.
Step Four: Portion Control & Flexibility
Instead of strict weighing, I often teach the “Plate Method”:
- ½ plate: Vegetables & fiber
- ¼ plate: Lean protein
- ¼ plate: Healthy carbs
This keeps things simple and realistic.
Step Five: Adjust & Adapt
A good meal plan is dynamic. We track progress every 2–4 weeks and make changes as your body responds. It’s a partnership, not a punishment.
Why Should We Follow a Diet?
Following a diet isn’t about strict rules or starving yourself—it’s about creating a balanced lifestyle that fuels your body, sharpens your mind, and supports your goals.
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Provides Essential Nutrition
A well-planned diet ensures your body gets the right amount of proteins, carbs, fats, vitamins, and minerals to function at its best. Food is fuel, and the right fuel helps you perform better in workouts and daily life. -
Helps Maintain Healthy Weight
Diet plays a key role in weight management. Whether your goal is weight loss, muscle gain, or simply maintaining balance, nutrition accounts for nearly 70% of results, while workouts contribute the rest. -
Boosts Energy & Performance
Eating right stabilizes energy levels, prevents fatigue, and improves workout performance. The right pre- and post-workout meals speed up recovery and maximize results. -
Prevents Lifestyle Diseases
A balanced diet helps reduce the risk of obesity, diabetes, high blood pressure, and heart disease. Long-term, it’s an investment in your health and longevity. -
Supports Mental Health
Nutrition doesn’t just affect your body—it impacts your brain too. A good diet improves focus, reduces stress, and stabilizes mood. -
Builds Discipline & Consistency
Following a diet creates structure in your lifestyle. It builds habits of mindful eating, portion control, and self-discipline, which go hand-in-hand with fitness success.
✅ Remember:
A diet is not about temporary restrictions—it’s about making sustainable food choices that align with your body and lifestyle. Combine it with consistent workouts (hello, MerakaiFitt 😉) and you have the perfect recipe for long-term health.
HERE IS THE EXAMPLE OF A DIRT PLAN FOR WEIGHT LOSS AND WEIGHT GAIN
Diet for weight loss:
- MORNING :7AM-BLACK COFFEE&7 SOAKED ALMONDS
- BREAKFAST 9AM-10AM:BOILED 100G MATKI/MOONG/CHANA
- LUNCH:11-12AM-50G PANEER ,1 BOWL DAL,1MID SIZE JOWAR/BAJRA ROTI ,BOWL OF SALAD
- EVENING5 PM -6PM:BLACK COFFEE
- DINNER8PM -9PM:50G PANEER+MIX SALAD OR PROTIEN + SALAD
Diet for weight gain:
- MORNING:7 SOAKED ALMONDS+2 WALNUTS AND GLASS OF FULL FAT MILK +BANANA
- BREAKFAST:STUFFED PARATHA WITH GHEE+CURD OR 2BOILED EGGS+MULTIGRAIN TOAST+PEANUT BUTTER
- LUNCH 11-12AM:2-3 ROTI+RICE BOWL,SALAD,DAL,SABJI AND CURD
- EVENING5-6PM:PANEER/PEANUTBUTTER TOAST
- DINNER8-9PM:SAME AS LUNCH ADD A BOWL OF SOUP BEFORE DINNER
A single healthy meal or one workout won’t transform your life—but showing up every day for yourself will.