Diet Chart for Women (With Gym)

📌 Goal: Fat Loss + Muscle Toning + Energy

🕖 Early Morning (6:30–7:00 AM)

1 glass lukewarm water with lemon or apple cider vinegar

5 soaked almonds + 1 walnut

🧘‍♀️ Pre-Workout (30 minutes before workout)

1 banana or

1 small bowl of oats with honey + a pinch of cinnamon

Or 1 cup black coffee (no sugar) – recommended for fat loss

🏋️‍♀️ Post-Workout (Immediately after workout – 9:00 AM)

1 scoop protein shake (if you take supplements)
OR

2 boiled eggs or omelet + 1 brown bread toast

1 fruit (papaya / apple / guava)

🍱 Breakfast (9:30–10:00 AM)

Oats / Poha / Upma with vegetables
OR

1 multigrain paratha + curd

1 cup green tea

🍎 Mid-Morning Snack (11:30 AM)

1 fruit (orange / kiwi / apple)
OR

Coconut water + roasted chickpeas

🍛 Lunch (1:30–2:00 PM)

1 bowl dal / paneer / rajma / chana

1–2 chapatis (wheat / millet / jowar)

Salad + curd + 1 bowl vegetable

Brown rice (optional, in small quantity)

🍵 Evening Snack (5:00–5:30 PM)

Green tea / Herbal tea

Roasted chickpeas / sprouted moong / fox nuts (makhana)
OR

A handful of peanuts

🍽 Dinner (7:30–8:00 PM)

Light and early

Grilled paneer / soy chunks / mixed vegetables

1 roti / soup / salad

Avoid heavy carbs

🌙 Before Bed (9:30–10:00 PM)

1 cup turmeric milk
OR

Warm water + cinnamon powder

✅ Important Tips:

Drink 3–4 liters of water throughout the day

Avoid sugar and packaged foods

Stay away from outside and deep-fried foods

Eat something light every 2–3 hours

Increase protein intake (60–80g/day) especially if you're aiming for muscle toning