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Diet plan
I am starting with gym for the first time, not sure about the diet to be followed
I am 30yrs old, 54kg weight and 5.1 height
I would require basic plan which I can start at initial stage and what should be consumed in a day
Answers (18)
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Protein plays an essential role in building muscle strength and overall functioning of the body.
- Along with exercise, right nutrition matters as well for overall better health.
- Avoid starting your workouts with an empty stomach, you can consume dates, nuts or a bowl of fruit for better energy throughout your routine.
- Post workout fuel plays an important role in muscle recovery, you can have protein based food options including sattu water, greek yogurt, sprouts or egg whites (if consumed).
- For daily meals, try to include at least one source of protein in all major meals (breakfast, lunch and dinner).
- For breakfast you can consume egg / dal / paneer based preparations or mixed sprouts,
- For lunch and dinner you can have options including dals, sauteed paneer / soya chunks salad, sprouts, pulses or legumes and prepare one pot bowls / wrap preparations.
- Dal / Chilla batter can be prepared and planned for meals over the week.
- Make sure you are well hydrated with 2.5 to 3 litres of water daily as well.
Next Steps
Do consult me for a detailed diet plan customised to your health goals
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I would recommend to know your prakarti... if you know then its easy to handle the body system... I can help you finding the right body constitution in free of cost...
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Please ask me directly for personalized diet plan for you.
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Great to see you starting your fitness journey—focus on gradual strength building and healthy weight gain.
• Eat 4–5 balanced meals daily; avoid skipping meals
• Include a good protein source in every meal to support muscle gain
• Stay well hydrated: 2.5–3 litres of water per day
• Ensure 7–8 hours of quality sleep for proper recovery
• Avoid junk food
• Pre-workout: Don’t forget to include this
• Post-workout: Don’t forget to include this
For a personalized diet plan, it is recommended to consult a qualified dietitian.
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You may also connect with us for professional guidance.
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Eat one banana few almonds and black coffee/ tea half an hour before workout, protein rich meal within half an hour post workout, keep yourself well hydrated during and after workout. For detailed plan you can book a call from app
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Hello
Please book consultation for proper investigation
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Hi
Please book a consultation for getting a personalised diet plan
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Kindly book a consult for a diet plan
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you can contact me through the app I will guide you properly
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Hi I am Akshita
Clinical dietician and gut specialist
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You can contact me through this app via video call consultation (7 days free followups)
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Healthy evening
1. Protein is must for muscle recovery and toning
Eggs, paneer , curd , dal , sprouts, chicken , fish
2. Pre workout
Banana / black coffee/ raisins
3. Post workout ( within 30 min )
2 boiled eggs /
Paneer boiled ( 50-100 gm )
Protein rich smoothie
4. Carbs - don’t avoid
Gives energy
Roti / brown rice / oats / poha / Upma
5. Healthy fats
Almond , walnuts
6. Hydration:
2.5-3.0 liter water daily
Coconut water ( optional)
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Good evening pls connect through app directly.
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Hello good evening,
Hope all will be fine with you. Yes during the gym workouts there are lots of dietary Guidelines you have to follow.
Next Steps
you can book an appointment with me either through practo by searching my name as Ms. Amrita Kumari. Or you can whatsApp me on the given number below.
eight/five/four/one/zero/ one /nine/ eight one/ five
Health Tips
take protein rich food items in the morning after workout. but, not suggesting to take any protein powder supplements. take plenty of water, with good quality of balance diet. wish you a healthy life ahead🥰.
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You can book the consultation to kick start your journey. Our plans are customized .
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Please connect over consultation to help you better
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Mr. Vikram Sabharwal
Dietitian/Nutritionist
2 yrs exp
Jammu
Keep hydrated, drink more water slowly in small sips and add different sources of natural protien in your diet
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Ms. Muskan Sharma
Clinical Nutritionist
2 yrs exp
Delhi
You can connect with me through the app and I will guide you better because it's not just about the food items you have to work on lifestyle modification and consistency too and for that you need proper support and guidance.
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Ms. Ridhima Dhingra
Dietitian/Nutritionist
22 yrs exp
Bangalore
This is an elaborate topic .Please book a session
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.