Non-Vegetarian Diet
1500 cal Diet Plans
Breakfast
- Scrambled eggs with spinach and tomatoes (250 calories)
- Whole-grain toast (80 calories)
- A small apple (80 calories)
Snack
- Greek yogurt (120 calories)
- Berries (50 calories)
Lunch
- Grilled chicken breast (150 grams) with mixed vegetables (300 calories)
- Quinoa (150 calories)
Snack
- Hummus with carrot and cucumber sticks (200 calories)
Dinner
- Baked salmon (150 grams) with steamed broccoli and brown rice (450 calories)
Snack
- A small handful of mixed nuts (200 calories)
2000 cal Diet Plans
Breakfast (Approx. 400 calories)
- Scrambled eggs (2 large eggs) with spinach and tomatoes (200 calories)
- Whole grain toast (1 slice) with a teaspoon of butter (100 calories)
- A small apple (100 calories)
- Coffee or tea (without sugar or with a sugar substitute) with a splash of milk (if desired, around 20-30 calories)
Morning Snack (Approx. 150 calories)
- Greek yogurt (6 oz.) with honey and berries (150 calories)
Lunch (Approx. 500 calories)
- Grilled chicken breast (4 oz.) with a mixed salad (lettuce, cucumber, tomatoes, and bell peppers) drizzled with olive oil and balsamic vinegar (400 calories)
- Quinoa (1/2 cup) as a side (100 calories)
Afternoon Snack (Approx. 150 calories)
- Almonds (1 oz.) (about 160 calories)
Dinner (Approx. 600 calories)
- Baked salmon (4 oz.) with a lemon-dill sauce (400 calories)
- Steamed broccoli (1 cup) with a drizzle of olive oil (about 60 calories)
- Brown rice (1/2 cup) (about 140 calories)
Evening Snack (Approx. 100 calories)
- Carrot and cucumber sticks with hummus (100 calories)
2500 cal Diet Plans
Breakfast (Approx. 600-700 calories)
- Scrambled eggs (2 large eggs): 140 calories
- Whole wheat toast (2 slices): 160 calories
- Bacon (2 slices): 80 calories
- Greek yogurt (6 oz.): 100 calories
- Fresh fruit (e.g., berries or an apple): 100-120 calories
Mid-Morning Snack (Approx. 200 calories)
- Handful of mixed nuts (e.g., almonds, walnuts): 200 calories
Lunch (Approx. 600-700 calories)
- Grilled chicken breast (6 oz.): 240 calories
- Brown rice (1 cup cooked): 215 calories
- Steamed broccoli (1 cup): 55 calories
- Salad with olive oil dressing: 100-150 calories
Afternoon Snack (Approx. 200 calories)
- Cottage cheese (1/2 cup): 110 calories
- Baby carrots or cucumber slices: 30-50 calories
- Hummus (2 tbsp): 60 calories
Dinner (Approx. 600-700 calories)
- Baked salmon (6 oz.): 367 calories
- Quinoa (1 cup cooked): 220 calories
- Steamed asparagus (1 cup): 40 calories
- Mixed greens salad with vinaigrette dressing: 100-150 calories
Evening Snack (Approx. 100-150 calories)
- Greek yogurt (6 oz.): 100 calories
- A small piece of dark chocolate (optional): 50 calories