Starting my gym routine was a big step toward a healthier lifestyle. As I got into it, I realized that my food intake was just as important as the time I spent lifting weights. It soon became clear that without a proper diet, my workout efforts wouldn’t give me the results I wanted. To fuel my body properly, I needed to plan my meals carefully, keeping track of calories, protein, and other nutrients.

In this post, I’ll share my meal plan with you. This plan is designed to meet my body’s needs based on my goals and daily routine. By balancing my protein, carbs, and fats, I aim to support my gym progress and stay energized. This meal plan will also help me track my intake until I’m ready to try new ingredients and recipes for variety.

Setting My Nutritional Goals

With a height of 5 feet 11 inches and a weight of around 105 kg, my main goals are building muscle and managing my weight. To do this, I need a diet rich in protein, balanced with carbs, and moderate in fats.

A high-protein intake is essential for building muscle, and for me, that target is about 1.2 to 1.7 times my body weight in protein (in kilograms). Let’s look at the specific calculation:

Protein Intake Calculation

• Body Weight: 105 kg
• Protein Range: 1.2 – 1.7 times body weight
• Daily Protein Goal:
  • Lower Limit: 105 kg × 1.2 = 126g
  • Upper Limit: 105 kg × 1.7 = 178g

To achieve my goals, I’ll aim for around 126-178 grams of protein daily. This will help support muscle building while I work on losing fat.

Building a Balanced Diet Plan

To stick to my protein and calorie targets, I’ve designed a meal plan that spreads protein intake throughout the day. I also keep calories between 1300-1500 kcal, allowing for balanced portions that fit my daily needs.

Morning Pre-Workout Routine

9:00 am – Pre-Workout Protein

My day begins with a protein boost:

• 1 scoop of whey protein
• Approximate Nutrition: 26g protein, 120 kcal

This helps prepare my muscles for the workout and gives me a quick, low-calorie protein source that’s easy to digest.

9:30 am – Pre-Workout Drink

I avoid snacks before workouts to keep my calorie intake in control. Instead, I stick to a light pre-workout drink to stay hydrated.

During Workout

1 Liter of Water with Black Salt and Lemon

I keep hydrated during my workout with:

• 1 liter of water mixed with 1 tablespoon black salt and lemon juice
• Approximate Nutrition: 10 kcal (minimal)

This drink provides electrolytes and hydration, helping me avoid fatigue.

Post-Workout Nutrition

12:00 pm – Post-Workout Protein

Right after my workout, I have:

• 1 scoop of whey protein
• Approximate Nutrition: 26g protein, 120 kcal

This helps support muscle recovery and keeps my metabolism active.

Breakfast (Post-Workout Meal)

12:30 pm – Protein-Rich Breakfast Options

For my post-workout meal, I choose one of these options:

• Option 1: 2 whole eggs with tomatoes, spinach, and mushrooms
  • Nutrition: 180 kcal, 12g protein
• Option 2: 150g paneer bhurji (scrambled cottage cheese)
  • Nutrition: 150 kcal, 15g protein

I add a small portion of steel-cut oats (about 1/4 cup cooked) for slow-digesting carbs.

• Nutrition: 75 kcal, 3g protein

These options give me protein for recovery and fiber for fullness.

Lunch

2:30 pm – Balanced Meal with Protein, Carbs, and Vegetables

My lunch focuses on lean protein, moderate carbs, and veggies:

• Protein: 150g grilled chicken or fish
  • Nutrition: 240 kcal, 35g protein
• Carbs: 1/4 cup cooked brown rice or 1 small whole-wheat roti
  • Nutrition: 70 kcal, 15g carbs
• Veggies: Steamed or sautéed vegetables like spinach, broccoli, or bell peppers
  • Nutrition: 50 kcal

This balanced meal provides energy, supports muscle growth, and keeps me satisfied.

Afternoon Snack

5:00 pm – Protein-Rich Snack Options

For a protein boost in the afternoon, I go for one of these options:

• Option 1: Smoothie with 1/2 banana, 1/2 cup almond milk, spinach, and a scoop of protein powder
  • Nutrition: 200 kcal, 20g protein
• Option 2: Sprouts salad with cucumber, tomato, and lemon juice
  • Nutrition: 100 kcal, 6g protein

These snacks are filling and keep my energy stable until dinner.

Evening Snack

7:00 pm – Light Salad with Soup

My evening snack is light and refreshing:

• Salad: Onion, capsicum, cauliflower, beetroot, a pinch of salt, and 2 tablespoons vinegar
  • Nutrition: 60 kcal

I also add a bowl of soup (tomato, clear chicken, or mixed vegetable) for added warmth.

• Nutrition: 80 kcal

This low-calorie snack gives me fiber and essential nutrients.

Dinner

9:30 pm – Protein and Veggie Focused Dinner

My dinner is light on carbs but packed with protein:

• Protein: 100g grilled chicken, fish, or lean goat mutton
  • Nutrition: 160 kcal, 25g protein
• Veggies: Steamed or sautéed greens, zucchini, bell peppers
  • Nutrition: 50 kcal

I keep carbs minimal in the evening, opting for cauliflower rice or leafy greens.

Late Night Snack (Optional)

12:00 am – Protein-Rich Light Snack

If I feel hungry before bed, I have:

• Option 1: Cottage cheese
  • Nutrition: 80 kcal, 8g protein
• Option 2: Small bowl of Greek yogurt
  • Nutrition: 60 kcal, 5g protein

This helps prevent late-night hunger without adding too many calories.

Tracking Macronutrients and Adjustments

To make sure I stay within my protein and calorie goals, I balance my daily intake as follows:

• Protein: ~125-170g (500-680 kcal)
• Carbs: ~100-120g (400-480 kcal)
• Fats: ~30-40g (270-360 kcal)
• Total Calories: Around 1300-1500 kcal

This balance helps me meet my goals without overeating. I may adjust portions of chicken or fish based on my activity levels and make variations in smoothie and soup ingredients for flavor variety.

Final Thoughts: A Balanced Path to Fitness

Meal planning has become essential to my fitness journey. By preparing meals that match my nutritional needs, I can stay on track without feeling deprived. Adjusting portions and trying new recipes will keep my diet interesting and sustainable.

If you’re on a similar journey, remember that consistency and balance are key. With a little planning, a balanced diet can support both weight loss and muscle growth effectively.