DIET PLANS
Weight Loss
At Nourish and Tone, we focus on balance, not restriction. Here’s a simple daily structure to help you lose weight effectively:
Morning: Warm water with lemon + 5 soaked almonds
Breakfast: Veggie omelet / oats / smoothie / sprouts salad
Mid-Morning Snack: 1 fruit + handful of nuts
Lunch: Brown rice/chapati + protein (chicken, paneer, dal) + veggies + salad
Evening Snack: Green tea + roasted chana / crackers
Dinner: Light meal (soup + grilled protein + veggies)
Before Bed: Herbal tea or turmeric milk
Muscle Gain
Building muscle requires the right balance of protein, carbs, and healthy fats.
Morning: Warm water + 5 soaked almonds & walnuts
Breakfast: 4 egg whites + 2 whole eggs / paneer bhurji + oats or multigrain bread
Mid-Morning Snack: Protein shake + 1 banana
Lunch: Brown rice / quinoa + grilled chicken / paneer / tofu + veggies + salad
Evening Snack: Sweet potato / boiled eggs / roasted chana with green tea
Pre-Workout: Black coffee + 1 banana or dates
Post-Workout: Whey protein shake + 1 fruit
Dinner: Grilled fish / chicken / paneer + sautéed veggies + chapati/brown rice
Before Bed: A glass of warm milk or Greek yogurt
Keto/ Low Carb
The Ketogenic diet is a low-carb, high-fat plan designed to shift your body into ketosis, where it burns fat for energy.
Morning: Black coffee / green tea + handful of almonds
Breakfast: Scrambled eggs with cheese & avocado
Mid-Morning Snack: Olives / boiled eggs / cheese cubes
Lunch: Grilled chicken / fish / paneer + leafy greens cooked in olive oil
Evening Snack: Nuts / keto fat bombs / coconut chips
Dinner: Zucchini noodles or cauliflower rice with meat/paneer & veggies
Before Bed: Herbal tea / sugar-free almond milk
Vegan/ Vegitarian
A plant-powered diet helps in fitness, energy, and long-term health while being eco-friendly.
Morning: Warm lemon water + soaked chia/flax seeds
Breakfast: Oats with almond milk + fruits & nuts / smoothie bowl with spinach & banana
Mid-Morning Snack: Handful of nuts & seeds / fruit salad
Lunch: Brown rice / quinoa + dal / chickpeas / tofu + mixed veggies + salad
Evening Snack: Hummus with veggie sticks / roasted chana / soy milk smoothie
Dinner: Whole wheat chapati / millet + paneer/tofu/tempeh + stir-fried greens
Before Bed: Herbal tea / warm almond milk