🍗 Daily Non-Vegetarian Diet Plan

 

Daily Macro Targets:

• Calories: ~1,600–1,800/day
• Protein: ~100–120g/day
• Carbs: ~150–200g/day
• Fats: ~50–60g/day

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🍽️ Meal Plan

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Breakfast:

Scrambled Eggs with Grilled Chicken & Spinach

• Ingredients:
  • 3 large eggs
  • 50g grilled chicken breast (diced)
  • 1/2 cup spinach
  • 1 tsp olive oil
• Instructions: Sauté spinach in olive oil, then scramble eggs and add diced grilled chicken to the mixture.
• Macros: ~350 Calories | Protein: 25g | Carbs: 15g | Fats: 18g

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Mid-Morning Snack:

Grilled Fish & Mixed Veggies

• Ingredients:
  • 100g grilled fish (salmon, tilapia, or cod)
  • 1/2 cup steamed broccoli and carrots
• Instructions: Grill fish with lemon, garlic, and herbs and serve with steamed veggies.
• Macros: ~250 Calories | Protein: 25g | Carbs: 15g | Fats: 8g

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Lunch:

Grilled Chicken & Sweet Potato Salad

• Ingredients:
  • 100g grilled chicken breast
  • 1 medium sweet potato (boiled or baked)
  • Mixed greens, cherry tomatoes, cucumber, and a light vinaigrette
• Instructions: Toss grilled chicken, sweet potato, and veggies together with your choice of dressing.
• Macros: ~400 Calories | Protein: 30g | Carbs: 40g | Fats: 12g

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Afternoon Snack:

Boiled Eggs + Avocado Toast

• 2 large boiled eggs
• 1 slice whole-grain toast + 1/4 avocado (smashed)
• Macros: ~200 Calories | Protein: 15g | Carbs: 18g | Fats: 9g

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Dinner:

Baked Chicken & Quinoa with Steamed Veggies

• Ingredients:
  • 100g baked or grilled chicken breast
  • 1/2 cup cooked quinoa
  • 1/2 cup steamed green beans and carrots
  • 1 tsp olive oil
• Instructions: Bake chicken with your favorite seasoning and pair with quinoa and steamed veggies.
• Macros: ~400 Calories | Protein: 30g | Carbs: 35g | Fats: 10g

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🍏 Daily Totals

Meal	Calories	Protein (g)	Carbs (g)	Fats (g)
Breakfast	350	25	15	18
Mid-Morning Snack	250	25	15	8
Lunch	400	30	40	12
Afternoon Snack	200	15	18	9
Dinner	400	30	35	10
Total	1,600	125g	123g	57g

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✅ Notes:

1. Lean Protein Sources: Chicken, fish, and eggs are lean and packed with protein to help maintain muscle and recovery.
2. Adjust portion sizes depending on activity levels and goals.
3. Hydration and adding variety with fresh veggies and healthy fats (like avocado and olive oil) is key.

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This non-vegetarian diet plan incorporates lean proteins, complex carbs, and healthy fats to maintain energy and support fitness goals. 🍗🐟🍳💪