Ultimate Gym Diet Plan That Works Fast On Weight loss

Sapna Kanojia

Sapna Kanojia
Jan 2023

2 min read
gym diet plan

Table of content

We all want to lose weight quickly, but we must not forget that this should not be done at the expense of health. Proper nutrition is the secret to a beautiful figure. Likewise, if you want to achieve the desired weight or get into shape, it is important to take a proper nutritious rich gym diet plan. However, you have no idea how much a properly nutritious diet can transform your body. It’s a myth that to lose weight you need to eat very little, which is wrong! 

However, the quality of the fitness training process is greatly influenced by only your diet. The rule “Do not eat an hour before and after gym training” is necessary, but not sufficient. If you want quick results- follow our simple recommendations for gym diet plans and the results will not keep you waiting!

Beginners or inexperienced athletes cut their daily calorie intake, thereby harming health. Whereas, to get the most out of training, we will figure out how properly plan your gym diet menu. So, what are you waiting for? Let’s begin!

Rules Of A Balanced Gym Diet Plan

All your need is to get proper knowledge of a balanced diet, and the desire to make small changes in your daily diet chart. With the right balanced diet plan and regular workouts, you can easily achieve your weight loss goals. However, by keeping these rules in mind, you can easily make a customized gym diet plan for weight loss

The main rule of a proper nutritious diet is to include foods rich in essential nutrients in your diet plan menu. Today, on the shelves in the supermarket there is a large selection of products from which you can cook delicious and healthy meals. Food should be freshly prepared, without a lot of seasonings and oil. The best option to cook your gym meal is stewing in a pan or cooking in an oven or slow cooker.

A gym training diet plan includes food that has balanced nutrition, where each product only benefits your body. In addition, at first, allow yourself to remove harmful foods that can increase your weight.

Foods you should avoid from your menu:

  • Flour, white pastries
  • Sugar and sugar-containing products
  • Fast food, chips, crackers
  • Carbonated drinks, packaged juices
  • Mayonnaise, ketchup
  • Smoked meats and sausages
  • Semi-cooked products
  • Alcohol

It is difficult for any person to immediately exclude these foods from their usual life and adjust to proper nutrition. But if you form a habit, the desire to eat “forbidden food” will disappear.

 Gym Diet Plan Before And After Training

gym diet plan

Gym Diet Plan Before Training

As soon as people start exercising in the gym, they think that by skipping their meals and taking calorie deficit diet plan, they will quickly come to their desired shape. Of course, such methods will help you lose weight faster, but this can affect your health. Nutrition before training in the gym or at home is just as necessary as after training. For high-quality gym training and productivity, it is essential to take a proper diet before training. A pre-workout meal should include enough protein and carbohydrates to strengthen our body during strength training. Also, it is recommended to eat 60-90 minutes before training. 

Early MorningLukewarm Water + 1 Tsp Flaxseed (roasted)
BreakfastOatmeal + Grilled paneer (Marinated)
Mid MealBlack channa chaat, chana soup
LunchPaneer Biryani + curd + salad   
Pre workout1 glass beetroot juice + 1 Peanut Butter Rice cake or beetroot soup ( 30 – 40 Minutes Before Workout) 1 Cup Black coffee before 5-10 Minutes of Workout  
Post WorkoutPaneer and chickpea salad
DinnerScrambled tofu + chapati + salad
Bed Time1 Glass Milk    

The calorie content of food before training should be the same as at other times. However, do not increase portions so that the food has time to be digested. Even without a meal before training, will make you feel tired and lethargic. 

Gym Diet Plan After Training

The main task of diet after gym training is to restore strength and maintain water level as well as muscle formation. Therefore, after training our body needs more protein and carbohydrates to restore muscles and store glycogen. Therefore, within half an hour after training, it is recommended to have a snack. It doesn’t matter what time the workout was, in the morning or the evening, you can’t skip meals. Therefore, this is a complete list of the per-day gym diet plan. 

Early MorningLukewarm Water + 1 Tsp Flaxseed (roasted)
BreakfastOatmeal + Grilled paneer (Marinated)
Mid MealBlack channa chaat, thupka
LunchAny veg + curd + salad   
Pre-workout1 glass beetroot juice + 1 Peanut Butter Rice cake ( 30 – 40 Minutes Before Workout) 1 Cup Black coffee before 5-10 Minutes of Workout  
Post Workout vegetable soup
DinnerPaneer and chickpea salad
Bed Time1 Glass Milk    

It is recommended to have balanced nutrition in your meal after a workout for weight loss. No need to jump on food immediately after exercises because at this time, the body is still working and burning fat and if you have a snack, then all the forces will be spent on digestion. 

Gym Diet Plan For Weight Loss

The main rule you should follow while compelling a menu for weight loss is to include food items that contain lesser calories. This is because if you consume more calories than you spend, then they will be deposited in fat reserves. However, if you eat fewer calories than you expend, then the weight starts vanishing. When creating a weight loss diet chart, you should pay attention to your workout schedules and start taking meals accordingly. Suppose, if your gym training is in the morning or at lunchtime, then the meal should be done no later than 2 hours. Likewise, if your gym training is in the evening, then it is better to refuse a late dinner.

Early MorningLukewarm Water + 1 Tsp Flaxseed (roasted)  
BreakfastChia seed pudding (added Fruits and nuts)
Mid MealSprouts salad
LunchRajmah + Rice + Curd + Salad
Pre-workout1 Cup Black Cofee/Espresso + 1 Banana (30-40 Minutes before Workout)
Post WorkoutSauteed paneer with veggies + Pal payasam
DinnerSoy chunks capsicum veg + Chapati + curd
Bed Time1 Glass Milk    

Above we have mentioned a one-day gym diet plan for weight loss, but if you want a complete weekly or monthly gym workout diet plan, then reach out to our Fitelo dietitians and nutritionists.

Eating Tips Before A Workout If You Want To Lose Weight

We all want to see quick results and for that, we go to the gym, train hard, and scarifies our favorite foods, but can’t achieve our weight loss goals. However, training and nutrition go hand in hand so without a balanced diet you won’t be able to get fit and healthy. Also, food gives us the energy to perform exercises and nutrients that help us recover from a workout and if you want to get quick results, follow the tips below.

How To Eat Right So That Training Brings The Maximum Effect?

Follow below mentioned tips with your regular gym training to see the maximum effect of your gym diet plan:

  • Don’t Go To Workouts Hungry: Without food you just won’t have the strength to do whatever goals you pursue such as losing weight, maintaining weight, or gaining mass, your body needs to replenish energy reserves. Otherwise, the consequences are possible including loss of strength, dizziness, weakness, nausea, and even fainting
  • Make The Main Meal A Couple Of Hours Before Training: Your pre-workout meal must contain carbohydrates and proteins to supply enough energy during your gym training. You can have foods such as rice, buckwheat, legumes, pasta, whole grain bread, etc. rich in complex carbohydrates that will provide you energy for a long time. also, protein sources can be meat, fish, chicken, and eggs which are needed for proper muscle function.
  • It Is Better To Give Up Fatty Foods Before Training: Because fats slow down the digestion process and it will be difficult for you to exercise.
  • Be Guided By Your Well-Being: The food must be completely digested, but at the same time you have energy. Before the start of your gym training, you should not have a feeling of hunger! If it is, you can make a small carbohydrate snack: fruit or a cereal bar
  • Be Sure To Stay Hydrated: During gym training, our body sweats a lot which can lead to dehydration. Therefore, it is recommended to drink plenty of water or weight loss drinks before and after gym training to lose more fat.
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How To Lose Weight Without Exercise?

It is the most underrated question asked by overweight people. But you know now it’s possible with dedication, consistency, and the right diet plan for weight loss. I am sharing the transformation story of Manleen who lost 16kgs in 90 days, sounds impossible right? But it’s true. Check out this video to know how she achieved it.

6 Easy To Cook Weight Loss Recipes

You’re wrong if you think weight loss recipes are difficult to cook. However, we are going to share some amazing and effective weight-loss recipes that will help you achieve your desired weight. It is also a myth that healthy recipes are not delicious, but with these various weight loss recipes you don’t have to compromise your taste. 

High Protein Brown Bread Sandwich 

This nutritious rich brown bread sandwich contains a high amount of protein that will help maintain immunity and help weight loss. Follow the recipe to cook it now. 


Capsicum Chilla Recipe

If you’re searching for the best low-calorie and fat-free food then, the capsicum chills recipe is the perfect meal for your before and after gym training. Check out the full recipe now!


Manchurian Soup Recipe

This low-calorie Manchurian soup recipe is the perfect solution for your evening hunger. This Manchurian soup contains a rich amount of nutrients that will boost your immune system, accelerate your after-training healing process, and promotes healthy weight loss. 


Beetroot Oats Chilla Recipe

Beetroot oats chilla is another healthy breakfast option that you can take before and after gym training to reduce increased weight. It will boost the hemoglobin and red blood cells in your body which will boost the healing process after training. 

Chole Kulche Recipe

Have you ever heard that chole kulche can also lose weight? Yes, now it can, because this chole kulche recipe contains low calories and a lesser amount of fat. So, now you can have this amazing mouth-watering chole kulche without worrying about your increasing weight. Try it today!

Rava Uttapam 

Here is another interesting recipe that you can try if you’re struggling with being overweight. Let’s make this healthier Rava uttapam recipe now!

Conclusions And Recommendations

To lose weight or gain muscle mass, you need a properly balanced diet. You can’t do heavy training, and then eat pizza, cake or have fast food snacks. It will hardly let you achieve your weight loss goals, but most likely all this will lead to breakdown and weight gain. We understand that it is not easy for you to give up your favorite food items and switch to a properly nutritious diet plan immediately, but you can start with alternate days by replacing one meal per day. However, you do not need to torment the body and give yourself cheat days in between where you can eat a chocolate bar or your favorite dish. As a result of proper nutrition and training, the reflection in the mirror will speak for itself.

Frequently Asked Questions

Q: Is It Possible To Exercise On An Empty Stomach? 

Ans: No, exercise or gym training on an empty stomach can lead to low blood pressure which may cause weakness, shaking legs, nausea, and also leads to other health problems. 

Q: Which Diet Is Best For The Gym?

Ans: A diet that contains all the essential vitamins and minerals is the best gym diet plan for weight gain. But if you want to lose weight you can reduce the calories from your weight-loss diet plan. 

Q: Which Fruit Is Good For The Gym?

Ans: You can have any seasonal fruit, but for muscle development, you can eat bananas, dates, avocados, berries, etc. 

Q: Which Vegetable Is Best For The Gym?

Ans: All green leafy vegetables are the best source of protein, iron, manganese, and also other essential nutrients. Also, you can include spinach, peas, kale, beetroot, broccoli, etc. in your vegetarian gym diet plan

Q: Is Banana Good For Gym Diet Plan?

Ans: Yes of course, banana is a rich source of carbohydrates, protein, vitamin C & B6, fiber, potassium, etc. which is good for building muscles and providing you energy for gym training. 

Q: Which Juice Is Best For The Gym Diet Plan?

Ans: To maintain muscle mass while burning fat, it is important to hydrate your body with enough liquid. So you can load your gym diet chart for muscle gain with various fruit juices including beetroot + spinach juice, banana shakes, orange juice, etc.

Q: Do You Want Gym Diet Plan For Muscle Gain In Hindi?

Ans: यदि आपको मांसपेशियों के लाभ के लिए हिंदी में अनुकूलित जिम आहार योजना की आवश्यकता है, तो फिटेलो से संपर्क करें, हम करेंगेअनुकूलित करें आपकी आवश्यकताओं के अनुसार एक अद्वितीय आहार योजना।

Fun Fact

However, losing weight is a daunting task once you gain it. If you want to achieve your weight loss goals, then constant dedication and belief are very important. Here at Fitelo, we have many success stories of our clients who all manage to fight against the odds by following the best vegetarian diet to lose weight. So, let’s read the success stories of these motivational people and get inspired by their weight loss journey.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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