You Reap What You Sow, right?

Plan One

Meal Categories

  • Vegan
  • Veg
  • Non-Veg

Meal Types

  • Meal 1 – Breakfast
  • Meal 2 – Snack
  • Meal 3 – Lunch
  • Meal 4 – Snack
  • Meal 5 – Dinner

Meal Duration

1-8 Weeks

Breakfast (7am – 8am) – Meal 1

  • 1 Cup Oats With Blueberry or Any
  • Skim Milk Tea (Low Sugar) – Optional
  • Plant Based Multi-Vitamins

Snack (10.30am – 11am) – Meal 2

  • 1 Kiwi or 100g
  • 1 Spoon Flaxseed
  • 10 Almonds

Lunch (12:30pm-1:00pm) – Meal 3

  • 100g Brown Rice
  • 100g Green Veggies
  • 150g Kidney Beans or
  • 150 Chick Peas or
  • 150g Any Lentils

Snack (4:00pm-5:00pm) – Meal 4

  • 30g Isolate Plant Based Protein with 200ml Water

Dinner (6pm – 8pm) – Meal 5

  • 150g Broccoli or Green Beans or Green Salad
  • 150g Soya Chunk
  • 50g Sweet Potatoes
  • Plant Based Vitamin-C

Breakfast (7am – 8am) – Meal 1

  • 1 Cup Oats With Blueberry or Any
  • Green Tea – Optional
  • Multi-Vitamins

Snack (10.30am – 11am) – Meal 2

  • 1 Kiwi or 100g
  • 1 Spoon Flaxseed
  • 10 Almonds

Lunch (12:30pm-1:00pm) – Meal 3

  • 100g Brown Rice
  • 100g Green Veggies
  • 150g Kidney Beans or
  • 150 Chick Peas or
  • 150g Any Lentils

Snack (4:00pm-5:00pm) – Meal 4

  • 30g Isolate Protein with 200ml Water

Dinner (6pm – 8pm) – Meal 5

  • 150g Broccoli or Green Beans or Green Salad
  • 150g Soya Chunk
  • 50g Sweet Potatoes

Vitamin-C

Breakfast (7am – 8am) – Meal 1

  • 4 Eggs (White Part Only)
  • 50g Oats With Blueberry or Any Berries
  • Skim Milk Tea (Low Sugar) – Optional
  • Multi-Vitamins

Snack (10.30am – 11am) – Meal 2

  • 30g Greek Yogurt
  • 1 Spoon Flaxseed
  • 10 Almonds

Lunch (12:30pm-1:00pm) – Meal 3

  • 150g Brown Rice
  • 8g Green Veggies
  • 150g Chicken Breast or Fish or Lamb or Red Meat
  • Half Avocado

Snack (4:00pm-5:00pm) – Meal 4

  • 30g Isolate Protein With 200ml Water
  • 1 Kiwi or 1 Green Apple or 150g Papaya

Dinner (6pm – 8pm) – Meal 5

  • 100g Green Veggies or 100g Green Salad
  • 150g Chicken Breast or Fish or Lamb or Red Meat
  • 50g Sweet Potatoes

Vitamin-C

You Reap What You Sow, right?

Plan Two

Meal Categories

  • Vegan
  • Veg
  • Non-Veg

Meal Types

  • Morning Workout Meal
  • Meal 1 – Breakfast
  • Meal 2 – Snack
  • Meal 3 – Lunch
  • Meal 4 – Snack
  • Meal 5 – Dinner

Meal Duration

1-8 Weeks

Morning Workout Meal

  • Pre Workout : Green Apple
  • During Workout : Plant Based BCAA 400ml Water
  • Post Workout : 30g Plant Based Isolate Protein + 6g Plant Based Glutamine with 200ml Water

Breakfast (7am – 8am) – Meal 1

  • 50g Oats With Blueberry or Any Berries
  • Plant Based Multi-Vitamins

Snack (10.30am – 11am) – Meal 2

  • 200g Fruit Salad (Apple, Kiwi, Orange, Papaya)
  • 1Spoon Flaxseed
  • 10Almonds

Lunch (12:30pm-1:00pm) – Meal 3

  • 100g Brown Rice
  • 100g Green Veggies
  • Kidney Beans or Chick Peas or Any Bowl of any Lentils

Snack (4:00pm-5:00pm) – Meal 4

  • 30g Plant Based Isolate Protein With 200ml Water

Dinner (6pm – 8pm) – Meal 5

  • 100g Green Veggies
  • 100g Spinach & Cucumber
  • 160g Soya Chunk
  • Plant Based Vitamin-C

Morning Workout Meal

  • Pre Workout : Green Apple
  • During Workout : BCAA 400ml Water
  • Post Workout : 30g Isolate Protein + 6g Glutamine with 200ml Water

Breakfast (7am – 8am) – Meal 1

  • 50g Oats With Blueberry or Any Berries
  • Multi-Vitamins

Snack (10.30am – 11am) – Meal 2

  • 200g Fruit Salad (Apple, Kiwi, Orange, Papaya)
  • 1Spoon Flaxseed
  • 10Almonds

Lunch (12:30pm-1:00pm) – Meal 3

  • 100g Brown Rice
  • 100g Green Veggies
  • Kidney Beans or Chick Peas or Any Bowl of any Lentils

Snack (4:00pm-5:00pm) – Meal 4

  • 30g Isolate Protein With 200ml Water

Dinner (6pm – 8pm) – Meal 5

  • 100g Green Veggies
  • 100g Spinach & Cucumber
  • 160g Soya Chunk

Vitamin-C

Morning Workout Meal

  • Pre Workout : Green Apple
  • During Workout : BCAA 400ml Water
  • Post Workout : 30g Isolate Protein + 6g Glutamine with 200ml Water

Breakfast (7am – 8am) – Meal 1

  • 4 Eggs (White Part Only)
  • 50g Oats With Blueberry or Any Berries
  • Multi-Vitamins

Snack (10.30am – 11am) – Meal 2

  • 30g Greek Yogurt
  • 1Spoon Flaxseed
  • 10Almonds

Lunch (12:30pm-1:00pm) – Meal 3

  • 150g Brown Rice
  • 100 Green Veggies
  • 160g Chicken Breast or Fish or Lamb or Red Meat

Snack (4:00pm-5:00pm)

  • 30g Isolate Protein With 200ml Water
  • 1Kiwi Fruit

Dinner (6pm – 8pm)

  • 100g Green Veggies
  • 100g Spinach & Cucumber
  • 160g Chicken Breast or Fish or Lamb or Red Meat

Vitamin C

You Reap What You Sow, right?

Plan Three

Meal Categories

  • Vegan
  • Veg
  • Non-Veg

Meal Types

  • Meal 1 – Breakfast
  • Meal 2 – Snack
  • Meal 3 – Lunch
  • Meal 4 – Snack
  • Evening Workout Meal
  • Meal 5 – Dinner

Meal Duration

1-8 Weeks

Breakfast (7am – 8am) – Meal 1

  • 50g Oats With Blueberry or Any Berries
  • Plan Based Multi-Vitamins

Snack (10.30am – 11am) – Meal 2

  • 30g Plant Based Isolate Protein With 200ml Water
  • 1Spoon Flaxseed
  • 1Kiwi Fruit

Lunch (12:30pm-1:00pm) – Meal 3

  • 150g Brown Rice
  • 100g Green Veggies
  • Kidney Beans or Chick Peas or Any Bowl of any lentils

Snack (4:00pm-5:00pm)

  • 150g Fruit Salad (Kiwi, Apple, Orange, Papaya, Watermelon)

Evening Workout Meal

  • Pre Workout : Sweet Potato 150g or 1/2Cup Oats or 1Green Apple
  • During Workout : 6g Plant Based BCAA With 400ml Water
  • Post Workout : 30g Plant Based Isolate Protein + 6g Plant Based Glutamine With 200ml Water

Dinner (6pm – 8pm)

  • 150g Green Veggies
  • 100g Spinach & Cucumber
  • 150g Soya Chunk

Plant Based Vitamin C

Breakfast (7am – 8am) – Meal 1

  • 50g Oats With Blueberry or Any Berries
  • Multi-Vitamins

Snack (10.30am – 11am) – Meal 2

  • 30g Isolate Protein With 200ml Water
  • 1Spoon Flaxseed
  • 1Kiwi Fruit

Lunch (12:30pm-1:00pm) – Meal 3

  • 150g Brown Rice
  • 100g Green Veggies
  • Kidney Beans or Chick Peas or Any Bowl of any Lentils

Snack (4:00pm-5:00pm)

  • 150g Fruit Salad (Kiwi, Apple, Orange, Papaya, Watermelon)

Evening Workout Meal

  • Pre Workout : Sweet Potato 150g or 1/2Cup Oats or 1Green Apple
  • During Workout : 6g BCAA With 400ml Water
  • Post Workout : 30g Isolate Protein + 6g Glutamine With 200ml Water

Dinner (6pm – 8pm)

  • 150g Green Veggies
  • 100g Spinach & Cucumber
  • 150g Soya Chunk

Vitamin C

Breakfast (7am – 8am) – Meal 1

  • 4 Eggs (White Parts Only)
  • 50g Oats With Blueberry or Any Berries
  • Multi-Vitamins

Snack (10.30am – 11am) – Meal 2

  • 30g Greek Yogurt
  • 1Spoon Flaxseed
  • 10Almonds

Lunch (12:30pm-1:00pm) – Meal 3

  • 100g Brown Rice
  • 100g Green Veggies
  • 150g Chicken Breast or Fish or Lamb or Red Meat

Snack (4:00pm-5:00pm)

  • 30g Isolate Protein with 200ml Water
  • 1Kiwi Fruit

Evening Workout Meal

  • Pre Workout : Sweet Potato 100g or 1/2Oats or Green Apple
  • During Workout : 6g BCAA With 400ml Water
  • Post Workout : 30g Isolate Protein + 6g Glutamine With 200ml Water

Dinner (6pm – 8pm)

  • 150g Green Veggies
  • 100g Spinach & Cucumber
  • 200g Chicken or Fish
  • Vitamin C

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