Say Bye To Gym, Follow These Diet Plans And Get Toned!

Diet Plan

Diet Plan Cheat Sheet

Are you the busy type? Will you like to get toned but your daily routine won’t allow you go for a workout or regular visit to the gym? Are you even scared that you may not be able to keep up with your fitness schedule? Great News! By adhering strictly to these diet plan, you can as well slim down. Not only will it save you the stress of working out or time taken for fitness sessions, the diet plan will not make you fatigued unlike the other means of toning.

A diet like this which is adequate in calories and nutrients can help in keeping you and your muscles energized, ensure quick recovery and also helps you maintain a healthy hygiene while you get toned.

Below is a well-structured diet plan to assist in your toning without visiting the gym.

Days BREAKFAST SNACKS LUNCH SNACKS DINNER SNACKS
Monday 1 whole grain toast topped with sliced tomatoes and cottage cheese, 1 apple. Grilled chicken (1 chicken breast) salad sandwich with wholemeal bread. Grilled chicken (1 chicken breast) salad sandwich with wholemeal bread. Snack: Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water. 120g tuna steak with stir-fried broccoli, mushrooms, green beans, sesame seeds and oil; 70g brown rice. 250ml skimmed milk.
Tuesday Half cup natural muesli with half cup low fat milk. 120g low-fat yoghurt, blueberries and honey. Tuna sandwich on wholemeal bread; 200ml skimmed milk. 120g low-fat yoghurt, blueberries and honey. 100g chicken, bacon and avocado salad. 1 apple with 2tbsp natural peanut butter.
Wednesday Two slices of sourdough, one with vegemite, the other with honey. 90g mackerel on 1 slice of wholemeal toast. 1 apple; chicken salad sandwich on wholemeal bread. Mixed nuts, raisins and cranberries. 120g fillet steak with spinach and 2 grilled tomatoes. 100g low-fat cottage cheese and pineapple.
Thursday Half cup all brand cereal with half chopped banana and half cup skim milk. 1 low-fat yoghurt with blueberries and a handful of oats and honey. Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water; 30g brazil nuts. 1 banana. Tuna nicoise salad (100g tuna, mixed salad leaves, plum tomatoes, a red pepper and 4 new potatoes). 250ml skimmed milk.
Friday One or two egg omelet with mushrooms, spinach and tomato. 10 radishes with balsamic vinaigrette. 1 can of tuna with beetroot; 1 low-fat yoghurt. 100g low-fat cottage cheese and pineapple. 120g barbecue chicken kebab with peppers and 70g brown rice. 100g cottage cheese; grapes.
Saturday Smoothie – blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana. Two small peaches. 90g sardines on 1 slice of wholemeal toast. Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with water. 100g grilled salmon with green beans, asparagus and 70g brown rice. 200ml skimmed milk.
Sunday 45g oats with 300ml skimmed milk and 1tsp honey; 200ml apple juice. One cup fruit salad. Tuna sandwich on wholemeal bread; 1 pear. 150g raw carrots and hummus. 120g fillet steak with 1 small jacket potato, spinach and 1 grilled tomato. 1 apple with 2tbsp natural peanut butter.

The above table clearly consists of a balanced diet consisting of a combination of all the required nutrients healthy carbs, lean protein, healthy fats, hydrating foods, and drinks. To create your daily menu you can as well select one from each category.

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