Full day diet plan | Diet for weight loss and Muscle Building Men and Women | Diet Plan 2020

Full day diet plan | Diet for weight loss and Muscle Building Men & Women.

Important things to know

Since everyone of us is different and have different body size and metabolism, a general guide would help most of us but not everyone of us. Every person depending on their weight, height and metabolism require different amount of nutrition to maintain their health. It is difficult to mention the diet for all kind of people having trouble losing weight, you can figure it out by your self by calculating your maintenance calories by online tools and applications available. Consuming less than you maintenance calories will force your fat cells to produce energy when sufficient food will not be provided

Dieting for Weight Loss

Daily Goals

While searching on google we found that an average Man needs around 2500 cal/day as his maintenance calories, below this amount there is will calorie deficit and the body will use fat stored in tissues as energy source. For an average fully grown adult 2000 cal/day will be the optimum target to lose one pound in one week.

While Women need 2000 cal/day as their maintenance calories like men below this amount will be calories deficit and the optimum calories an average women needs to lose weight will be 1600-1500 cal/day to lose one pound weight every week.

Note.

Depending upon your age, height, weight, metabolism, lifestyle and gender your daily calorie need will vary from the standard calorie requirement. Online tools are available for you to check according to your body. 

After checking your maintenance calories you need to reduce around 200-500 calories depending upon calorie consumption.

You can also count your daily calories consumed by referring this simple chart.

Calories per gram of food

In this article we will target about 2000 calories. If your need less than this amount of calories then you can reduce the amount of food you will be consuming.

Diet.

Meal 1

Meal 1 consists of breakfast as Oatmeal. This meal will have approx 390 cal, 37g Protein, 8g Fats and  33g Carbohydrates.

Oatmeal

Ingredients :- Rolled Oats (50g), Almond Milk/Skimmed Milk (250ml), Honey (20g).

Recipe:-
1. Boil the milk on medium flame for 3-4 min.
2. Add the rolled oats and let it cook for 2-3 min.
3. After the oats are cooked serve with honey on top for sweetness.

Meal 2

Meal 2 is a bit heavy meal consisting of chicken. If you do not know how to cook chicken with minimum oil usage check the recipe mention below. This meal contains about 530 cal, 62g Protein, 11g Fats, 42g Carbohydrates.

Chicken and Rice (just for representation)

Ingredients :- White rice (150g), Chicken Breast(200g).

Recipe:- Click the link for chicken recipes Click Here.

Meal 3

This meal is not necessary if you take protein shake in evening but you should not consume this meal if you have or are going to take protein shake. This meal has high amount of fats and this totally optional. If you want to lower the calories then you should not consume this meal. This meal has 350 cal, 14g Protein, 17g Fats, 34g Carbohydrates.

Peanut Butter Sandwich

Ingredients :- Natural Peanut Butter(1 Tbsp), Brown Bread (2 Slice).

Recipe:- 

1. Take a table spoon of peanut butter.

2. Apply it to on slice of brown bread and you can have it like sandwich. 

Meal 4

  

This meal is bean and rice. Beans are high in protein and carbs and rice is there to fill the calories in this recipe. Unfortunately currently we do not have a recipe for beans. If you want the recipe for beans then you can visit on youtube and check out. Talking about macros of this meal it has 720 cal, 39g Protein, 5g Fats and 120 g Carbohydrates in it. 

Mung Bean and Rice

Ingredients :- White Rice (150g), Mung Beans(150g)

Recipe:-  

Currently we do not have any recipe for Mung beans right now. You can see many mung recipes available. Even if you want a separate recipe on mung beans then comment down in the comment section.

Overall Macros :

Calories              - 1990 cal

Protein               - 150 grams

Fats                     - 48 grams

Carbohydrates   - 230 grams

These figures might seem insane by seeing the carbs and fats content but trust us, Most of carbs are complex carbs which is good for health and most of the fat is unsaturated. 

Thank you for visiting our post. If you have any questions then ask in the comment section below.