One Day Complete well balanced Meal Plan to build muscle, loose weight and improve digestion (Ayurvedically approved)

It's been a journey trying to have a well balanced nutrition to support hormones, exercise and work needs and overall work, home, life balance.

I've set a few gentle and long term goals for myself which include developing and maintaining some long lasting habits which include daily early morning mobility and exercise and some spiritual practices.

Through research and self-trials I believe there are certain basics we should have to nourish our bodies throughout the day. Below I'd like to provide a framework One Day Menu that I try to stick to which I believe will provide most of the fuel to thrive.

Now, this is my personalised nutrition framework but it may give you some guidance and inside look into my personal journey of health. This menu is based on a Mediterranean diet-based meal plan that provides minimum 30g fibre and minimum 100g protein total across three meals, with a macronutrient breakdown of 30% protein, 40% net carbs, and 30% fat. This will help you stay balanced while meeting your nutritional goals.

Breakfast: Chia Pudding with almonds and berries

A nutrient-packed, fiber-filled breakfast with protein from chia seeds, almond milk, and almonds.

Ingredients:

• 3 tbsp chia seeds – 15g fiber, 5g protein (150 calories)

• 1 cup unsweetened almond milk – 1g fiber, 1g protein (30 calories) (I use Nutty Bruce Unsweetened Almond Milk)

• 1 tbsp ground flaxseeds – 3g fiber, 1g protein (37 calories)

• ¼ cup almonds, chopped – 4g fiber, 6g protein (200 calories) (I soak and dehydrate almonds to improve digestion)

• ½ cup mixed berries (strawberries, blueberries, raspberries) – 4g fiber (30 calories)

• 1 tsp honey (optional for sweetness) (20 calories)

Instructions:

1. In a bowl or jar, combine chia seeds, flaxseeds, and almond milk. Stir well.

2. Let the mixture sit for at least 4-6 hours or overnight to thicken (I don't bother to keep in a fridge so it stays room temperature for better digestion)

3. Top with chopped almonds, mixed berries, and a drizzle of honey if desired. Also can sprinkle with cinnamon, cardamom or nutmeg for an Ayurvedic twist.

Nutritional Breakdown:

• Calories: ~467

• Fiber: ~27g

• Protein: ~13g

• Carbs: ~25g

• Fat: ~30g

Macronutrient breakdown:

• Protein: 30%

• Net Carbs: 40%

• Fat: 30%

Lunch: Grilled Chicken Salad with Quinoa and Chickpeas

A protein-packed salad with quinoa, grilled chicken, and fiber from chickpeas and veggies.

Ingredients:

• 1 grilled chicken breast (5 oz) – 30g protein (220 calories)

• 1/2 cup cooked quinoa – 5g fiber, 8g protein (111 calories)

• 1/2 cup cooked chickpeas – 6g fiber, 7g protein (130 calories)

• 2 cups mixed greens (spinach, arugula, etc.) – 1g fiber (10 calories)

• 1/2 cucumber, diced – 1g fiber (8 calories)

• 1 small tomato, diced – 1g fiber (15 calories) (Best to use cherry tomatoes for those who have tendency for joint pain or inflammation)

• 1 tbsp olive oil – 0g fiber, 0g protein (120 calories)

• 1 tbsp lemon juice (4 calories)

• Salt and pepper to taste

Instructions:

1. Grill the chicken breast and slice it into strips. (I just recently learned to make a succulent chicken breast so easily - shake chicken breast with some herbs, grill on one side or an iron pan for 5min, no oil required, flip for 5 min on the other side, then cover and cook on low for 15min, turn the heat off and let sit for another 5 min - it's amazingly juicy)

2. In a large bowl, combine quinoa, chickpeas, mixed greens, cucumber, and tomato.

3. Drizzle with olive oil, lemon juice, salt, and pepper. Toss well.

Nutritional Breakdown:

• Calories: ~618

• Fiber: ~13g

• Protein: ~55g

• Carbs: ~45g

• Fat: ~25g

Macronutrient breakdown:

• Protein: 30%

• Net Carbs: 40%

• Fat: 30%

Dinner: Grilled Salmon with Roasted Vegetables

A delicious dinner featuring grilled salmon paired with fiber-rich vegetables for a well-balanced meal.

Ingredients:

• 6 oz grilled salmon – 34g protein (367 calories)

• 1 cup roasted Brussels sprouts – 5g fiber, 4g protein (38 calories)

• 1 cup roasted sweet potato – 4g fiber, 2g protein (180 calories)

• 1 tbsp ghee (for roasting vegetables) – 0g fiber, 0g protein (120 calories) (I use ghee for cooking as I don't like heating olive oil)

• 1 tbsp tahini (for sauce) – 3g protein, 3g fiber (90 calories)

• Lemon wedges for garnish (optional)

• Salt, pepper, and rosemary to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss Brussels sprouts and sweet potatoes with warmed liquid ghee, salt, and pepper, and roast for 25-30 minutes, flipping halfway.

2. Grill the salmon to your desired doneness, seasoning with salt, pepper, and rosemary.

3. Serve the grilled salmon with the roasted Brussels sprouts and sweet potatoes. Drizzle tahini over the vegetables and garnish with lemon wedges.

Nutritional Breakdown:

• Calories: ~795

• Fiber: ~12g

• Protein: ~41g

• Carbs: ~45g

• Fat: ~40g

Macronutrient breakdown:

• Protein: 30%

• Net Carbs: 40%

• Fat: 30%

Nutritional Breakdown for the Day:

• Calories: ~1880 (this is about my target calories considering my level of exercise and activity but this is a good target for maintenance)

• Fiber: ~30g (to maintain hormonal health, good digestion and weightloss we need at leat 25g fiber per day)

• Protein: ~109g

• Net Carbs: ~115g

• Fat: ~95g

Macronutrient breakdown:

• Protein: ~30%

• Net Carbs: ~40%

• Fat: ~30%

Adjustments:

• If you need a slightly lower calorie intake, you could reduce the olive oil or almond portion in the breakfast.

• If you need slightly more fiber or protein, you could add more vegetables or chickpeas to the salad or increase the quinoa in lunch.

  
  

This meal plan balances fiber, protein, and fat, while ensuring a Mediterranean diet approach with no dairy (well I do use a little ghee but I like to keep the rest of the dairy to the minimum, that's just me though). The meals are satisfying, nutrient-dense, and designed to support energy, muscle maintenance, and overall well-being.