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I have created few nutrient-rich meals for you, balancing carbs and fat with protein in every bite. 

The diet is basically a low-fat, high-protein eating plan. So you need to avoid Sugar, butter, oils, fried foods, artificial sweeteners and highly processed foods. 

The best part of these plans is that it's flexible. You can mix and match to create your own customized diet.

These meals are packed with high protein nutrient-rich foods, including chicken, fish, meat, eggs, dairy and whey protein supplement. The meals also have whole grains, plenty of fresh fruits and vegetables so that you get enough fiber everyday.

The BOLD TEXT indicates protein rich food.

Monday

Breakfast (aprx 400 cal)
- 1 glass Whey protein, 3 boiled eggs

Morning Snack (aprx200 cal)
- 100g smoked salmon with spinach

Lunch (aprx600 cal)
- 100g boiled chickencheese and vegetable sandwich

Evening Snack (aprx200 cal)
- 1 bowl yogurt with fruits

Dinner (aprx 400 cal)
- 200g grilled fish, brown rice and vegetable salad

Tuesday

Breakfast (aprx 400 cal): 
- 1 glass Whey protein, an omelette made with three eggs

Morning Snack (aprx 200 cal)
- 100g grilled turkey breast

Lunch (aprx600 cal)
- 1 Chicken roll and vegetable salad

Evening Snack (aprx200 cal)
- Handful of almonds and walnuts

Dinner (aprx 400 cal)
- 100g grilled lamb with steamed broccoli and spinach

Wednesday  

Breakfast (aprx 400 cal): 
- 1 glass Whey Protein, 3 boiled eggs

Morning Snack (aprx 200 cal)
- 100g grilled chicken

Lunch (aprx600 cal)
- 300g grilled fish, vegetable salad, dal and rice

Evening Snack (aprx200 cal)
- 1 bowl yogurt with fruits

Dinner (aprx 400 cal)
- Whole wheat bread beef, cheese and vegetable sandwich

Thursday

Breakfast (aprx 400 cal)
- 1 glass Whey protein, 3 boiled eggs

Morning Snack (aprx200 cal)
- 100g smoked salmon with spinach

Lunch (aprx600 cal)
- 100g boiled chicken, 2 Roti, 1 cup rice with dal

Evening Snack (aprx200 cal)
- 1 glass whey and banana shake 

Dinner (aprx 400 cal)
- 200g grilled fish, brown rice and vegetable salad

Friday

Breakfast (aprx 400 cal): 
- 1 glass Whey protein, an omelette made with three eggs

Morning Snack (aprx 200 cal)
- 100g grilled turkey breast

Lunch (aprx600 cal)
- 1 Chicken roll and vegetable salad

Evening Snack (aprx200 cal)
- Handful of almonds and walnuts

Dinner (aprx 400 cal)
- 100g grilled lamb with steamed broccoli and spinach

Saturday

Breakfast (aprx 400 cal): 
- 1 glass Whey Protein, 3 boiled eggs

Morning Snack (aprx 200 cal)
- 100g grilled chicken

Lunch (aprx600 cal)
- 300g grilled fish, vegetable salad, dal and rice

Evening Snack (aprx200 cal)
- 1 bowl yogurt with fruits

Dinner (aprx 400 cal)
- Whole wheat bread beef, cheese and vegetable sandwich

Sunday

Breakfast (aprx 400 cal)
- 1 glass Whey protein, an omelette made with three eggs

Morning Snack (aprx200 cal)
- 100g grilled turkey breasts

Lunch (aprx600 cal)
- 100g boiled chicken, cheese and vegetable sandwich

Evening Snack (aprx200 cal)
- 1 glass whey and banana shake

Dinner (aprx 400 cal)
- 200g grilled fish, brown rice and vegetable salad

Note: 

- The time gap between two meals should be 3 to 4 hours.
- Each meal plan contains approximately 1800 calories. 
- You can decrease or increase calorie intake according to your daily calorie requirements.
- You can take protein supplements if required. 

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Written by Sapna Vyas Patel , PhD in Nutrition Science and Dietetics
Sapna writes simple, easy to understand articles that are based on pure scientific evidence. She is one of the most popular fitness professionals in India and is followed on social media by fitness enthusiasts, nutritionists, dieticians, doctors, trainers, and professionals.

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