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Sample Diet Plan

Sample Diet Plan with Options

We know creating a meal plan that is both flexible and nutritious can be a game-changer in maintaining a healthy lifestyle so we've built this sample diet plan for you to use. Whether you're looking to lose weight, build muscle, or simply eat healthier, having a structured plan can make your goals more attainable. 

At Inursha, we understand that everyone has unique dietary needs and preferences. That's why we offer this versatile meal plan, allowing you to choose from a variety of options throughout your day. If you have specific dietary restrictions, food intolerances, or allergies, please reach out to us. Our team is here to help you tailor a meal plan that fits your individual needs perfectly.

BREAKFAST

Choose ______ carbohydrate:

  • 2 slices whole grain bread
  • 1 cup whole wheat bran flakes
  • ½ cup oatmeal (dry measure)
  • 1 cup Multi-Grain Cheerios

Choose ______ lean protein:

  • 8 oz. light yogurt
  • 8 oz. skim milk
  • 1 cup of cottage cheese
  • 3 egg whites

SNACK

Choose _____ fruits/nuts:

  • 1 medium-sized apple
  • ½ grapefruit
  • ½ cantaloupe
  • 12 almonds

LUNCH

Choose ______ carbohydrate:

  • Medium baked potato
  • 2 slices whole wheat bread
  • ½ cup rice (brown, white, wild)
  • ½ cup pasta

Choose ______ protein (all 3 oz.):

  • 1 small chicken breast
  • Turkey breast
  • Lean beef
  • Canned tuna
  • Canned chicken

Choose ______ servings of fibrous carbohydrates:

  • Any vegetable (frozen, canned, fresh)
  • Salad with light dressing

SNACK

Choose ______:

  • 8 oz. light yogurt
  • Plain rice cake with 1 T. Natural Peanut Butter
  • 1 scoop whey protein blended with ice, skim milk or water, and fruit
  • Protein Diet bar or other bar low in sugar, roughly 20 grams of protein
  • ½ cup cottage cheese

DINNER

Choose ______ protein (all 3 oz.):

  • 1 small chicken breast
  • Turkey breast
  • Lean beef
  • Canned tuna/chicken
  • White fish

 

Choose ______ servings of fibrous vegetables:

  • Broccoli
  • “salad” vegetables
  • Okra
  • Asparagus
  • Any vegetables: canned, frozen, or fresh

NO STARCHES

LATE NIGHT SNACK

  • ONLY PROTEIN

 

Notes:

  • Drink at least 12 oz. of water at every meal
  • Multi-vitamins everyday
  • Teas and coffee can be consumed in addition to water at meals

If you are confused by this sample diet plan or have questions, we provide personalized guidance and support with meal planning. Don't hesitate to reach out to Inursha or any of our dedicated personal trainers, or stop by Inursha and talk to any of our staff. 

We're here to help you achieve your health and fitness goals with expert advice and tailored nutrition plans!