Achievements
Today's Workout
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Quick Stats
Current Phase
Phase 1
Week
1 of 12
Goal Progress
0%
Weight Progress
Workout Plan
Your 3-month progressive training program
Nutrition Guide
Vegetarian meal plans for muscle gain and fat loss
Daily Targets
Calories
1,800-2,000 kcal
Moderate deficit for fat loss
Protein
120-140g
~2g per kg body weight
Carbohydrates
180-200g
Energy for workouts
Fats
50-60g
Healthy fats essential
Sample Meal Plan
Meal 1 (8:00 AM) - Breakfast
- Protein Smoothie: 1 cup milk, 1 scoop whey protein, 1 banana, 2 tbsp peanut butter, handful spinach
- Side: 2 whole wheat bread slices with cottage cheese (paneer)
- Macros: ~600 cal | 35g protein | 60g carbs | 20g fat
Snack 1 (11:00 AM)
- Greek Yogurt Bowl: 200g Greek yogurt, mixed nuts (10-15), berries
- Alternative: Roasted chana (chickpeas) with fruit
- Macros: ~250 cal | 20g protein | 25g carbs | 10g fat
Meal 2 (2:00 PM) - Lunch
- Main: 2 chapatis + 1 cup brown rice + mixed dal (150g)
- Sides: Paneer bhurji (100g) + seasonal vegetables + salad
- Macros: ~650 cal | 40g protein | 75g carbs | 18g fat
Snack 2 (5:00 PM) - Pre-Workout
- Option 1: Boiled eggs (2) + banana + handful almonds
- Option 2: Protein bar + apple
- Macros: ~250 cal | 15g protein | 30g carbs | 8g fat
Meal 3 (7:30 PM) - Dinner (Post-Workout)
- Main: Tofu/Paneer curry (150g) + quinoa or brown rice (1 cup)
- Sides: Grilled vegetables + cucumber raita
- Macros: ~500 cal | 35g protein | 55g carbs | 15g fat
Vegetarian Protein Sources
Paneer (Cottage Cheese)
18g protein per 100g | Rich in calcium
Eggs
6g protein per egg | Complete amino acids
Lentils & Dals
9g protein per 100g cooked | High fiber
Tofu
8g protein per 100g | Low calorie
Greek Yogurt
10g protein per 100g | Probiotics
Quinoa
4g protein per 100g cooked | Complete protein
Chickpeas
9g protein per 100g cooked | Versatile
Whey Protein
24g per scoop | Fast absorbing
Nutrition Tips
- Protein at Every Meal: Include 20-30g protein per meal to support muscle building
- Hydration: Drink 3-4 liters of water daily, more on workout days
- Post-Workout Nutrition: Eat within 30-60 minutes after training (protein + carbs)
- Meal Timing: Space meals 3-4 hours apart for optimal digestion
- Healthy Fats: Include nuts, seeds, ghee, and avocado for hormone health
- Fiber Intake: Aim for 25-30g daily from vegetables, fruits, and whole grains
- Sleep: Get 7-8 hours quality sleep for recovery and muscle growth
- Supplements: Consider whey protein, creatine (5g daily), and vitamin B12
Progress Tracking
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Log Measurements
Weight Progress Over Time
Body Measurements
Progress Summary
Starting Weight:
142 lbs
Current Weight:
142 lbs
Goal Weight:
132 lbs
Weight Lost:
0 lbs
Remaining:
10 lbs
Progress:
0%
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