Food To Include And Avoid In Your Gym Diet Plan

What’s the biggest myth about fitness that you believe in? According to my opinion, many people think you don’t need any gym diet plan, you can eat whatever you want and lose that fat later while working out in the gym, but let me tell you that’s the biggest lie!

Your diet plays a big role in how well your workouts work. You might have heard that you shouldn’t eat a big meal right before or after the gym, but there’s more to it. 

I and the expert dietitians at Fitelo are here to show you a simple and effective way of what should be your diet with your workout, so you can see better results without feeling hungry all the time. 

Forget the idea that losing weight means starving yourself or just lifting heavy weights. Our blog is here to help you understand that eating the right foods is the key to getting fit. 

Let’s know how a good, simple diet plan can make your workouts better and make you feel great. It’s time to say goodbye to diets that make you hungry and welcome a way of eating that boosts your progress. 

Ready to start this journey with us? Let’s get going!

The Basic Rules Of A Gym Diet 

With the right balanced diet plan and regular workouts, you can easily achieve your fitness goals. However, by keeping these basic rules in mind, you can easily make a customized diet plan for weight loss. 

• The first and most important rule of a gym diet or any healthy diet is the 5-finger rule, which includes your complex carbs, healthy fats, proteins, vitamins, and minerals. 

• Plan your meals around your workout schedule. Consuming a balanced meal or snack containing carbs and protein before and after exercising can give you better results.

• It’s also very important to understand your goal, whether you aim to lose weight, build muscle, or maintain your current weight. Your goals will influence the composition of your diet.

• Determine your daily calorie requirements based on factors like age, gender, weight, activity level, and fitness goals. This provides a foundation for creating a diet plan.

• Food should be freshly prepared, without a lot of seasonings and oil. The best option to cook your gym meal is stewing in a pan or cooking in an oven or slow cooker.

  

7 Day Gym Diet Plan For Beginners

When creating a weight loss diet chart, you should pay attention to your workout schedules and start eating meals accordingly. 

Suppose, your gym training is in the morning or at lunchtime, then the meal should be done no later than 2 hours. Likewise, if your gym training is in the evening, then it is better to refuse a late dinner.

Day 1:

Early Morning	Lukewarm Water + 1 Tsp Flaxseed (roasted)
Breakfast	Chia seed pudding (added Fruits and nuts)
Mid Meal	Sprouts salad
Lunch	Rajmah + Rice + Curd + Salad
Pre-workout	1 Cup Black Cofee/Espresso + 1 Banana (30-40 Minutes before Workout)
Post Workout	Sauteed paneer with veggies + Pal payasam
Dinner	Soy chunks capsicum veg + Chapati + curd
Bed Time	1 Glass Milk

Day 2:

Meal Timing	Meal
Early Morning	Lukewarm Water + 1 Tsp Flaxseed (roasted)
Breakfast	Greek Yogurt Parfait (Granola, Berries, Nuts)
Mid Morning	Handful of Almonds
Lunch	Grilled Chicken Breast + Quinoa + Veggies
Evening Snack	Hummus with Carrot Sticks
Dinner	High Protein Chilla + Sweet Potato/Paneer Grilled Sandwich
Bed Time	1 Glass Buttermilk

Day 3:

Meal Timing	Meal
Early Morning	Lukewarm Water + 1 Tsp Flaxseed (roasted)
Breakfast	Oatmeal with Milk, Chopped Fruits, and Nuts
Mid Morning	Protein Smoothie (Whey, Banana, Spinach)
Lunch	Lentil Soup + Brown Rice + Mixed Veg Salad
Evening Snack	Paneer Cubes with Cherry Tomatoes
Dinner	Stir-fried Tofu Or Paneer with Quinoa
Bed Time	Turmeric Milk

Day 4:

Meal Timing	Meal
Early Morning	Lukewarm Water + 1 Tsp Flaxseed (roasted)
Breakfast	Vegetable Poha + Curd
Mid Morning	Banana Smoothie with Whey Protein
Lunch	Roti + Chole (Chickpea Curry) + Mixed Veg
Evening Snack	Masala Chai with Whole Wheat Crackers
Pre Workout	Black Coffee + 1 Banana
Post Workout	Grilled Chicken Salad + Quinoa
Dinner	Brown Rice + Fish Curry + Stir-fried Vegetables
Bed Time	Warm Turmeric Milk

Day 5:

Meal Timing	Meal
Early Morning	Lukewarm Water + 1 Tsp Flaxseed (roasted)
Breakfast	Oats with Milk, Nuts, and Fresh Fruits
Mid Morning	Apple slices with Peanut Butter
Lunch	Roti + Rajma (Kidney Bean Curry) + Salad
Evening Snack	Roasted Makhana (Foxnuts)
Pre Workout	Buttermilk
Post Workout	Tofu Stir-fry with Brown Rice
Dinner	Quinoa Pulao with Mixed Vegetables
Bed Time	Warm Milk with a pinch of Cardamom

Day 6:

Meal Timing	Meal
Early Morning	Lukewarm Water + 1 Tsp Flaxseed (roasted)
Breakfast	Dhokla (Steamed Chickpea Flour Cake)
Mid Morning	Greek Yogurt with Berries and Honey
Lunch	Roti + Palak Paneer (Spinach with Cottage Cheese) + Salad
Evening Snack	Masala Chai with Whole Wheat Cookies
Pre Workout	Coconut Water
Post Workout	Chickpea Salad with Quinoa
Dinner	Brown Rice + Chicken Curry/Veg Curry + Stir-fried Vegetables
Bed Time	Warm Turmeric Milk

Day 7:

Meal Timing	Meal
Early Morning	Lukewarm Water + 1 Tsp Flaxseed (roasted)
Breakfast	Moong Dal Cheela (Lentil Pancakes)
Mid Morning	Fresh Fruit Bowl
Lunch	Roti + Vegetable Biryani + Raita
Evening Snack	Roasted Chana (Chickpeas)
Pre Workout	Lassi (Yogurt Drink)
Post Workout	Egg Bhurji with Whole Wheat Toast
Dinner	Quinoa Salad with Grilled Paneer/ Fish/Chicken
Bed Time	Warm Milk with a pinch of Turmeric

Above we have mentioned a 7 day gym diet plan, but if you want a complete weekly or monthly gym workout diet plan, then reach out to our Fitelo dietitians and nutritionists.

Why Should You Follow A Gym Diet?

If you think about how can a diet help or why should you follow a specific diet, then here are the reasons to do it:

1. Protein Intake: Protein is the building block of muscles. A gym diet typically emphasizes a higher intake of protein-rich foods such as lean meats, poultry, fish, eggs, and plant-based proteins.

• As per the American College Of Sports, adequate protein intake provides essential amino acids, which are crucial for muscle protein synthesis, repair, and growth.

2. Energy For Workouts: Carbohydrates are the body’s primary source of energy, especially during intense workouts. A well-balanced gym diet includes complex carbohydrates from sources like whole grains, fruits, vegetables, and legumes.

• Sufficient carbs intake ensures that your body has the energy required for challenging workouts, allowing you to engage in effective resistance training for muscle development.

3. Adequate Calories: Building muscle requires a caloric surplus, meaning you consume more calories than you burn. 

• A gym diet plan ensures that you’re providing your body with enough calories to support muscle growth without relying solely on stored energy.

3 Food Groups That Are Must Add To Your Gym Diet

Adding a variety of nutrient-dense foods to your gym diet is crucial for supporting your fitness goals. 

Let’s break down the importance of including proteins, carbohydrates, and fats, along with examples of each:

1. Protein: 

Example: Eggs, chicken breast, legumes, tofu, and fish.

• During workouts, microscopic damage occurs to the muscles, and protein is essential for the repair process. 
• Without sufficient protein intake, recovery periods may be prolonged, and chronic fatigue could become a limiting factor.
• Also, including a variety of protein sources ensures that you meet your body’s repair and recovery needs.

2. Fats:

Examples: Avocados, seeds, nuts, peanut butter, and fatty fish like salmon and tuna.

• While it’s true that not all fats are created equal, focusing on unsaturated fats is essential for a gym diet for muscle gain. 
• Recent studies have challenged the belief that saturated fats are extremely harmful. 
• Incorporating unsaturated fats into your diet not only supports your fitness goals but also contributes to a well-rounded and health.

3. Carbohydrates:

Examples: Quinoa, brown rice, sweet potatoes, oats, whole-grain bread, and legumes.

• Carbohydrates are the body’s primary and preferred source of energy, particularly during high-intensity workouts. They are broken down into glucose, providing a quick and accessible energy supply.
  
• Carbohydrates repair glycogen stores in muscles, which get depleted during exercise. This aids in quicker recovery for subsequent workouts.
  
• According to NCBI, whole grains and complex carbs contribute to stable blood sugar levels, preventing energy crashes.

Gym Diet: Pre-Workout Foods 

Before you hit the gym, make sure to have a pre-workout or meal. Here’s a simple table with some pre-workout food options for a gym diet plan:

Pre-Workout Foods	Timing	Benefits
Banana With Almond Butter	30-60 minutes before	Quick energy from carbohydrates, sustained release from fats
Greek Yogurt With Berries	60 minutes before	Protein for muscle support, antioxidants from berries
Whole Grain Toast With Peanut Butter	45 minutes before	Complex carbs for energy, healthy fats for sustained release
Apple Slices With Cheese	30 minutes before	Carbs for energy, protein for muscle support

Note: Timing may vary based on individual preferences and tolerance. Hydration is essential before and during workouts. Also, this is a sample chart, consult your dietitian or trainer for specific guidance.

Gym Diet: Post-Workout Foods 

Confused about what to eat post-workout once you’re out of the gym? Here’s a table of some post-workout food options for a gym diet: 

Post-Workout Foods	Timing	Benefits
Whey Protein Shake	Within 30 minutes	Fast-digesting protein for muscle repair and recovery
Protein Smoothie With Spinach And Berries	Within 30 minutes	Protein, antioxidants, and vitamins for recovery
Greek Yogurt With Granola And Fruits	Within 45 minutes	Protein for muscle support, pineapple for added antioxidants
Quinoa Salad With Veggies Or Grilled Chicken	Within 60 minutes	Balanced meal with protein, complex carbs, and vegetables

Note: Timing is crucial for post-workout nutrition, aiming to replenish glycogen stores and support muscle recovery. Adjust portion sizes based on individual needs or consult your dietitian or trainer.

6 Easy-Cook Recipes To Incorporate Into Your Gym Diet

We know how difficult it gets to manage your job, workout, and everything together. So, Fitelo is here to save you time and make your life hassle-free with these amazing healthy recipes that you can add to your vegetarian gym diet plan.

1. High Protein Brown Bread Sandwich 

Packed with lean protein, this sandwich is a nutrient-rich brown bread filled with your favorite veggies providing a delicious and satisfying option for a wholesome meal.

High Protein Brown Bread Sandwich In 15 Minutes

2. Capsicum Chilla Recipe

A flavorful and nutritious twist to the traditional chilla, this recipe combines gram flour with capsicum, creating a savory pancake loaded with vitamins and minerals.

Capsicum Chilla: A Healthy Green Breakfast For Weight Loss In This Summer

3. Manchurian Soup Recipe

Enjoy the fusion of flavors in this hearty Manchurian soup, a healthy alternative to the classic. Filled with vegetables and savory Manchurian balls, this soup is both comforting and nutritious.

Manchurian Soup: Restaurant Style Recipe For Weight Loss

4. Beetroot Oats Chilla Recipe

Bring some color and flavor to your normal chilla recipe with this beetroot oats chilla. Enjoy your breakfast packed with fiber, antioxidants, and nutrients.

Beetroot Oats Chilla: An Healthy Breakfast Recipe

5. Chole Kulche Recipe

This recipe brings together the goodness of chickpeas (chole) paired with kulchas, offering a protein-packed meal. It’s also a delightful street food favorite that can be made guilt-free at home.

Chole Kulche Recipe: Prep, Nutrition, And Tips For The Perfect Dish

6. Rava Uttapam 

Indulge in a South Indian favorite with this quick and easy Rava Uttapam. Made from semolina (rava) and topped with colorful vegetables. It’s a light yet fulfilling option for a nutritious breakfast or snack.

Delightful Rava Uttapam To Satisfy Your South Indian Cravings

How Eating Right Can Give You Better Results In The Gym?

Including the right food in your gym diet plan along with these below-mentioned tips with your regular exercise will get you the maximum results in the gym: 

• Don’t Go To Workouts Hungry: Without food, you just won’t have the strength to do whatever goals you pursue such as losing weight or gaining mass, your body needs to restore energy.

•  Meal Prep Before Training: Your pre-workout meal must contain carbohydrates and proteins to supply enough energy during your gym training. 

You can have foods such as rice, buckwheat, legumes, pasta, whole grain bread, etc. rich in complex carbohydrates that will provide you energy for a long time. 

Also, adding protein sources like meat, fish, chicken, and eggs to your gym workout diet plan is needed for proper muscle function.

• No Fatty Foods Before Training: Do not eat high sugar or high fats meals before workout, because it slows down the digestion process and it will be difficult for you to exercise.

• Stay Hydrated: During gym training, our body sweats a lot which can lead to dehydration.

Therefore, it is recommended to drink plenty of water or weight loss drinks before and after gym training to lose more fat.

• No Nutrient Deficiencies: Consuming a variety of nutrient-dense foods in your gym diet helps prevent deficiencies that can impact performance. 

For example, deficiencies in vitamins and minerals like iron, calcium, and vitamin D can lead to fatigue, weakened bones, and compromised muscle function.

• Mental Focus And Clarity: Proper nutrition and a healthy gym diet support cognitive function. 

A well-fueled brain enhances focus, concentration, and mental clarity during workouts, allowing you to engage more effectively with your training regimen.

Conclusions:

At Fitelo, we’ve disapproved of the idea that losing weight means starving yourself or only lifting heavy weights. Instead, we’ve shown you a simple and effective way to eat right for your workouts.

By following the basic rules of a gym diet chart, including the 5-finger rule, planning meals around your workout, and understanding your fitness goals, you create a customized plan for weight loss or muscle building. The 7-day gym diet plan for beginners is your guide to a healthier, fitter you.

We’ve provided valuable tips on eating before a workout for effective weight loss, emphasizing the importance of protein, fats, and carbs while avoiding heavy or spicy foods. 

The tables for pre-workout and post-workout foods offer practical options, and the 6 easy-to-cook recipes provide a delicious variety to add to your gym diet.

 The recipes are designed to save you time while keeping your fitness goals on track.

Join Fitelo on the journey to a healthy life, and let’s achieve your fitness goals together.

Frequently Asked Questions

Is It Possible To Exercise On An Empty Stomach? 

It depends on your body for some it works for some it does not. However, exercise or gym training on an empty stomach can lead to low blood pressure which may cause weakness, shaking legs, and nausea. 

Which Diet Is Best For The Gym? 

A diet that contains all the essential vitamins and minerals is considered to be the best diet for the gym. But if you want to lose weight or gain you can adjust the calories from your diet plan. 

Is A Gym Diet Healthy?

A well-balanced gym diet is a key component of a healthy lifestyle. It provides the necessary nutrients to fuel your workouts, support muscle growth, and aid in recovery.

How Much Protein Should I Eat In My Gym Diet Plan?

The amount of protein you need in your gym diet depends on various factors, including your fitness goals, body weight, and activity level. Although, a common recommendation is to aim for 1.2 to 2.2 grams of protein per kilogram of body weight.

Is It Important To Have A Diet Plan With The Gym?

Yes, having a diet plan is crucial when pursuing fitness goals. Whether your goal is weight loss, muscle building, or maintenance, a customized diet plan aligns with your objectives and improves the overall effectiveness of your gym workouts.

Contact Us:

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us anytime as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.

Disclaimer: 

This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.