7 Days Gym Diet Plan

A Gym diet plan helps you to achieve your fitness goals in the gym. A Typical gym diet plan is customized according to the needs of the person. If you want to lose weight then your diet plan will have less emphasis on the carbs and more emphasis on the protein. If you want to gain muscle mass then your diet plan will require you to eat in a caloric surplus with a higher intake of protein. To make this easier you can make a gym diet chart which will help you keep track of the food items you have to consume daily. As they say, exercise and diet go hand in hand and that is why a good diet plan with gym is the key to achieve your fitness goals.

What are the Foods to add to your Gym Diet?

Your gym diet should consist of the three macronutrients required by the body that is – carbohydrates, protein, and fats. These three macronutrients are required by the body to function properly. Your fitness goals will determine which macronutrients will be consumed in a higher and lower quantity. If you forget what macros to consume at what time then you can make a gym diet chart that will help you keep track of it. There are times when we are trying to lose weight and find it really difficult to know what to eat and when to eat and this is exactly where a weight-loss diet plan comes to the rescue. Buy weightloss diet plan

Protein

Protein plays a crucial role in maintaining and building muscle tissue in the body. It is really important for people who are trying to put on more muscle mass and for people who are trying to lose weight to stop and prevent the loss of muscle mass.  Protein will play a crucial role in your gym diet plan because it is responsible to repair your muscles after you have done a workout. You can easily consume protein through various sources such as eggs, dairy, and poultry. Make sure to have protein in your diet plan with gym to achieve your fitness goals.

Carbohydrates

Carbs are the main source of energy for the body as it acts as fuel for the body to perform various functions and activities. It is a really important part of any gym diet plan. When you consume carbs it gets converted into glucose in the body which is the main source of fuel for the body. Complex carbs take a longer time to digest as they have some fiber content in them, on the other hand, simple carbs get digested quickly in the body. One should stay away from refined carbs as they have no nutritional benefits and can cause a lot of health issues. A good diet plan with gym will help you eat more consciously.

Fat

Fats play a crucial role in the hormone production of the body and can be really beneficial for the body. There are two types of fats – Unsaturated and Saturated fats. Unsaturated fats, also known as good fats can help with improved cholesterol levels and can also help reduce inflammation in the body. You can easily get fats from various nuts and seeds and fruits like avocados. Healthy fats should be a part of your gym diet plan. If you are struggling with weight loss then don’t worry we have these amazing Weightloss Recipes for you. 

7 days Gym Diet Chart

A 7 days gym diet chart can help you keep track of the food items you have to eat to reach your fitness goals.

Gym Diet Plan Chart – Day 1

On day 1 you can have the following foods for breakfast, dinner, and lunch.

Breakfast

Spinach Moong Dal Cheela with Protein Shake + Papaya  

This breakfast is a great combination of protein and carbs. Spinach can help boost the immune system and the protein in dal and protein shake will help the muscles to repair and recover themselves.  A great breakfast option to add to your gym diet plan. To know more about such amazing food items you can check out our Weightloss Blogs

Lunch

Multigrain Roti along with Fish Curry and Greek Salad 

Multigrain roti is a great source of complex carbs which will provide the body with steady energy and fish is a great source of protein with omega- 3 fatty acids. Salad being a rich source of fiber will help in digestion.

Snack

Pineapple 

Pineapple has good amounts of vitamin C which can keep inflammation at bay. It is also a great snack option and should be added to your gym diet plan and gym diet chart.

Dinner

Multigrain Roti along with Mushroom Matar Paneer Curry, Tofu Vegetable Salad 

Multigrain roti has complex carbs which are required by the body for energy and Tofu and Paneer have a good amount of protein in them and is great for the diet plan of gym goers. 

The gym diet chart for day 1 is as follows

Gym Diet Plan – Day 1
Breakfast	Spinach Moong Dal Cheela with Protein Shake + Papaya
Lunch	Multigrain Roti along with Fish Curry and Greek Salad
Snack	Pineapple
Dinner	Multigrain Roti along with Mushroom Matar Paneer Curry, Tofu Vegetable Salad

Gym Diet Plan Chart – Day 2

On day 2 you can have the following foods for breakfast, dinner, and lunch.

Breakfast

Overnight Oats Berries Breakfast bowl + 1 Seasonal Fruit

Oats are a great source of complex carbs which will provide the body with slow-releasing energy and fruits provide the body with various vitamins and minerals. This makes for a great meal to add to your gym diet plan.

Lunch 

Brown rice, Lauki Chana Dal, Anda Curry, and Chana Salad

Brown rice is a healthier alternative to brown rice. It is a good source of carbohydrates and provides the body with energy. Eggs on the other hand are a great source of protein and provide the body with all the essential amino acids to build and repair muscles. Adding these foods to a diet plan with gym will help you to achieve your fitness goals. If you are very conscious about what you eat then you can easily calculate the calories in your food with a Food Calorie Calculator

Snack

Dry fruits & seeds

Dry fruits contain healthy fats and seeds have many essential vitamins and minerals in them. Healthy fats help to produce hormones in the body. To make sure you don’t forget to consume dry fruits, you can add various seeds and nuts to your gym diet chart.

Dinner

Quinoa Vegetable Khichdi, Shahi Paneer, Vegetable Salad

Quinoa is rich in fiber which can help lower the cholesterol levels in the body and also manage blood sugar levels. Panner provides the body with much-needed protein after a workout and is a great addition to your gym diet plan.

The gym diet chart for day 2 is as follows

Gym Diet Plan – Day 2
Breakfast	Overnight oats berries breakfast bowl + 1 Seasonal Fruit
Lunch	Brown rice, Lauki Chana Dal, Anda Curry, and Chana Salad
Snack	Dry fruits & seeds
Dinner	Quinoa vegetable Khichdi, shahi paneer, vegetable salad

Gym Diet Plan Chart – Day 3

On day 3 you can have the following foods for breakfast, dinner, and lunch.

Breakfast

Scrambled Egg Spread on Toast, Protein Shake

Scrambled eggs and protein shakes in the morning will provide your body with the right amount of protein and toast is a source of carbs and is a great addition to the diet plan of gym goers. 

Lunch

Grilled Chicken with White Bean & Tomato Salad

Chicken is one of the best sources of protein, especially chicken breast, and tomatoes contain Vitamin C which helps to fight inflammation in the body. A lot of people add it to their diet plan with gym to get the right results. Have you ever wondered what your BMI is? if not then you can calculate it easily with a BMI Calculator

Snack

Vegetable Sticks

Consuming vegetable sticks can help you with digestion as it contains fiber. Definitely worth adding to your gym diet chart.

Dinner

Broiled Fish, Brown rice, Mixed Green Salad

Seafood is a great source of lean protein and salad contains fiber which helps in digestion and makes you feel fuller for longer. It is a great option for a diet plan of gym going person. 

The gym diet chart for day 3 is as follows

Gym Diet Plan – Day 3
Breakfast	Scrambled egg spread on toast, Protein Shake
Lunch	Grilled Chicken with White Bean & Tomato Salad
Snack	Vegetable sticks
Dinner	Broiled Fish, Brown rice, Mixed Green Salad

Gym Diet Plan Chart – Day 4

On day 4 you can have the following foods for breakfast, dinner, and lunch.

Breakfast

Almond/soy milk + Avocado Toast

Almond, is a source of healthy fat and milk contains protein and bread contains carbs and together they make a great meal. It is a great option for a diet plan of gym going person. 

Lunch

Lean Chicken Burger with Lettuce, Tomato & Beans

Chicken is a great source of protein and lettuce provides you with fiber. Beans are also high in protein and fiber which will help in digestion. A lot of vegetarian people add beans to their diet plan with gym to get the desired results. 

Snack

Banana

Banana has potassium in them which is great to prevent muscle cramps during a workout. It is a great pre-workout.

Dinner

Palak Paneer, Multigrain Roti, Lauki Raita, Mango Salad

Spinach or palak is a nitrate-filled vegetable that helps to boost muscle function. Multigrain roti on the other hand is a great source of complex carbs. It is really good for the diet plan of gym going person. 

The gym diet chart for day 4 is as follows

Gym Diet Plan – Day 4
Breakfast	Almond/soy milk + avocado toast
Lunch	Lean chicken burger on lettuce, tomato & beans
Snack	Banana
Dinner	Palak paneer, multigrain roti, Lauki raita, mango salad

Gym Diet Plan Chart – Day 5

On day 5 you can have the following foods for breakfast, dinner, and lunch.

Breakfast

Boiled Egg with Steamed Vegetables

Eggs and vegetables make a great meal as eggs are rich in protein and vegetables provide the body with various vitamins, minerals, and fiber making it a good option for a diet plan of gym goers. 

Lunch

Lemon Gravy Chicken, Brown Rice, Greek yogurt

Brown rice and chicken are rich in protein and carbs which is a great meal if you want to receive after a workout. It is the best food combination for a lot of people as they add it to their diet plan with gym to achieve their fitness goals. 

Snack

Hard-Boiled Egg & Carrot Sticks

Eggs, especially egg whites are low in fat and high in protein and carrot sticks have fiber present in them which can help in digestion.

Dinner

Tofu Curry, Whole Wheat Roti, Sprouts Salad

Tofu is low in cholesterol and high in protein which is exactly what a body needs after a workout. Wheat roti proves the body with carbs making it a good option for a diet plan of gym goers

The  gym diet chart for day 5 is as follows

Gym Diet Plan – Day 5
Breakfast	Boiled egg with steamed vegetables
Lunch	Lemon gravy chicken, brown rice, Greek yogurt
Snack	Hard-boiled egg & carrot sticks
Dinner	Tofu curry, whole wheat roti, sprouts salad

Gym Diet Plan Chart – Day 6

On day 6 you can have the following foods for breakfast, dinner, and lunch.

Breakfast

Raw Paneer Patty Sandwich in Whole Grain Bread, Fruits

Panner is a great source of protein and whole-grain bread provides the body with slow-releasing carbs

Lunch

Whole Wheat Chicken Pasta, White Beans and Green Salad

Chicken, especially chicken breast is a great source of lean protein which is essential for your muscles to repair after a workout and green salad provides fiber to the body.

Snack

Vegetable Sticks

Vegetable sticks have many vitamins and minerals and provide the body with much-needed fiber. Add it to your gym diet chart to make sure you don’t forget to consume them.

Dinner

Stuffed Baked Mushroom, Green Salad, Multi-Grain Toast

Mushrooms help in lowering the cholesterol of the body and green salad provides the body with much-needed fiber which can be a great option for the diet plan of gym goers.

The gym diet chart for day 6 is as follows

Gym Diet Plan – Day 6
Breakfast	Raw paneer patty sandwich in whole grain bread, fruits
Lunch	Whole wheat chicken pasta white beans and green salad
Snack	Vegetable sticks
Dinner	Stuffed baked mushroom, green salad, multi-grain toast

Gym Diet Plan Chart – Day 7

On day 7 you can have the following foods for breakfast, dinner, and lunch.

Breakfast

Apple Peanut Butter Smoothie with Whey Protein

Peanut butter has healthy fats which help the body in the production of various hormones.

Lunch

Multigrain Chapati, Egg Bhurji, Cucumber Raita, Sauteed Vegetable

Multigrain chapati is a great source of complex carbs which provides the body with slow-releasing energy. Cucumber helps in digestion and also helps to hydrate the body. It should be a part of the diet plan of gym goers.

Snack

Apple Slices with Nut Butter

Apple being a fruit has various vitamins and minerals and nut butter is a source of healthy fats.

Dinner

Multigrain Millet Vegetable Khichdi, Curd, Greek salad

Millet contains fiber, protein, and various vitamins and minerals which are beneficial for the body making it a good option for a diet plan of gym goers

The gym diet chart for day 7 is as follows

Gym Diet Plan – Day 7
Breakfast	Apple peanut butter smoothie with whey protein
Lunch	Multigrain chapati, egg bhurji, cucumber raita, sauteed vegetable
Snack	Apple slices with nut butter
Dinner	Multigrain millet vegetable khichdi, curd, Greek salad

Pre-Workout Gym Foods

Pre-workout gym foods as the name suggests are foods that are consumed before a gym session to provide energy during the workout. Optimally you should consume your pre-workout food 2-3 hours before your workout which will give the food enough time to digest. A proper diet plan with gym will help you to get desired results.  Here are some pre-workout gym foods which can be a part of your gym diet plan.

1. Bananas

Bananas are a great source of carbs and are one of the best foods to consume before a workout. It provides the body with energy for the workout. Bananas are also high in potassium which helps to promote muscle functions and prevent cramps during any physical activity. Following a proper diet plan with gym plays a crucial role in achieving your fitness goals.

2. Whole Grain Bread

This is a part of the gym diet plan for many people. Whole-grain pieces of bread provide the body with carbs which are essential for energy. Unlike bread made from refined carbs, whole-grain bread provides a steady release of energy.

3. Oats

Oats provide the body with carbs and fiber. These are great breakfast options and can also be consumed before a workout. Oats provide the body with a slow release of energy which lasts for longer. You should definitely add this to your gym diet plan.

Post-Workout Gym Foods

After you are done working out the most essential thing to take care of this repair the muscles. What you eat after a workout will affect how quickly your muscles repair. There are many foods which can help you with the same.

1. Protein Powder

Consuming protein powder will provide the body with the right amount of protein which will help the muscle recover from all the wear and tear that happened during the workout. It is the most widely used recovery drink used by people.

2. Chicken

Chicken, especially chicken breast is one of the best sources of lean protein. It has all the essential amino acids which are required by the body. Consuming chicken which is made in a healthy way can help the body to recover after a workout.

3. Peanut Butter

Peanut butter has a decent amount of protein and good amounts of healthy fats which can help to put the body into recovery. You can easily make a peanut butter sandwich with whole-grain bread which will provide your body with carbs as well.

Foods to Include in Your Gym Diet Plan

Foods play a vital role in a body’s recovery after a workout. The type of food you eat will determine how quickly your body recovers from the workout. In general, you have to make sure that you are consuming foods that have these 3 macronutrients – carbohydrates, protein, and fats. Here are some foods you can include in a gym diet plan

1. Eggs

Eggs are called superfoods for a reason. These are filled with protein and have all the essential amino acids required to help your body recover after a workout. Eggs are cheap to buy and a single egg can give you about 6g of protein. You can easily add eggs to your gym diet plan.

2. Sweet Potatoes

Sweet potatoes have carbs and fiber in them which provides the body with energy but also makes sure that the release of energy is slow and long-lasting. Copper present in sweet potatoes helps to replenish the energy levels in the body and also to maintain healthy muscle tissue.

3. Peanut Butter

Peanut butter has good fats in them. It also has protein and carbohydrates making it an ideal food for muscle recovery. A peanut butter sandwich after a workout is convenient and provides the body with essential nutrients.

Foods to Avoid in your Gym Diet Plan

There are many foods one should avoid in a gym diet plan. This food will not only set you back in your fitness goals but also cause a lot of harm to your body.

1. Alcohol

Alcohol is really harmful to the body. It can cause damage to your liver and also affect you making it harder for your to build muscle and lose fat. It can also lead to high blood pressure, heart disease, and digestive issues and can cause weight gain.

2. Sugary Drinks

Sugary drinks are really bad for the body as they contain excessive amounts of sugars and artificial sweeteners which cause weight gain. Consumption of sugary drinks causes your insulin and blood sugar levels to spike which leads to weight gain and can lead to conditions like Type  2 Diabetes.

3. Fried Foods

If you are on a fitness journey then fried foods are your enemy. Fried foods are often fried in unhealthy oils. These are also covered in refined flour most of the time which makes them really high in calories and also really and for your body. Excess consumption of fried foods can cause weight gain, high cholesterol, and high blood pressure in the body.

Expert Review – Gym Diet Plan

Your fitness goals will determine your gym diet plan. A gym diet plan should have the 3 macros in the right amounts for the proper functioning and recovery of the body. Foods such as eggs which are high in protein can easily be incorporated into your diet plan. Foods such as eggs, peanut butter, and sweet potatoes can be added to a diet plan but foods like fried foods and drinks like alcohol and sugary drinks should be avoided at all costs. In order to track your food intake you can make a gym diet chart. Also, always remember that having a good diet plan with gym is the key.

FAQ’s

What is the best Diet for Gym?

A diet consisting of lean protein, complex carbs, and fiber is the best diet one can have to achieve their fitness goals.

Is it healthy to be on Gym Diet?

A Gym diet is healthy as long as you are consuming all the essential nutrients required by the body to function properly.

Is Gym waste without diet?

When you work out, your muscles suffer from wear and tear and need the right nutrition to recover. A proper diet helps in the recovery of your muscles. Hence, it is safe to say that going to the gym without having a proper gym diet won’t give you any results.

Is Gym 70% Diet?

Diet plays a huge role in your fitness journey. It is what gives energy to your body and helps it to recover after exercise.

How much Protein should I eat in Gym Diet?

An average person requires 0.8g of protein per kg of body weight if they are living a sedentary lifestyle. If your goal is to gain muscle mass then you will need more protein than an average person, which is about 1-2g per kg of body weight.

How to make a gym diet chart at home?

You can easily make a gym diet chart at home by calculating the macros in various food items and combing them to make a balanced meal that suits your fitness goals.

Is a gym diet chart hard to make?

As long as you know the macros of the food items you will consume to achieve your fitness goals, making a gym diet chart is not hard at all.

Is it important to have a diet plan with gym?

Going to the gym alone won’t help you build muscle. Your body requires the right nutrition for it. Therefore, it is important to have a proper diet plan with gym.