🥗 Balanced Diet Plan for General Fitness

⚖️ Goal:

Maintain a healthy weight, support light-to-moderate physical activity, and ensure proper nutrition.

🍽️ Daily Meal Structure

✅ 1. Breakfast

• Rolled oats with skimmed milk or yoghurt
  
  

• A banana or apple
  
  

• A handful of nuts or seeds
  
  

• Green tea or black coffee (no sugar)
  
  

🟢 Focus: slow-digesting carbs and healthy fats for sustained energy.

✅ 2. Mid-Morning Snack

• Boiled egg or low-fat Greek yoghurt
  
  

• One fruit (e.g. orange or pear)
  
  

✅ 3. Lunch

• Grilled chicken/fish/tofu
  
  

• Brown rice or wholegrain chapati
  
  

• Mixed salad (lettuce, cucumber, tomato, carrot)
  
  

• A teaspoon of olive oil or dressing
  
  

🟢 Focus: lean protein, complex carbs, fibre, and good fats.

✅ 4. Afternoon Snack (Optional)

• Roasted chickpeas, hummus with carrot sticks, or a protein bar (low sugar)
  
  

✅ 5. Dinner

• Stir-fried vegetables with paneer, chicken or lentils
  
  

• Quinoa, sweet potato, or wholegrain wrap
  
  

• Herbal tea or water
  
  

🟢 Focus: light, nutrient-dense, and digestion-friendly.

✅ 6. Post-Dinner (Optional)

• Warm milk with turmeric (golden milk) or chamomile tea
  
  

💧 Hydration:

• 2–3 litres of water per day
  
  

• Limit sugary drinks and alcohol