Veg meal plan for powerlifter.xlsx

	A	B	C	D	E	F
1	Meal	Food Items	Calories	Protein (g)	Carbs (g)	Fats (g)
2	Breakfast	Oats with Greek Yogurt, Nuts & Honey	450	25	60	10
3		2 Whole Wheat Toast with Peanut Butter	350	15	40	15
4	Mid-Morning Snack	Protein Smoothie (Banana, Almond Milk, Whey/Plant Protein, Chia Seeds)	400	30	50	8
5	Lunch	Quinoa & Lentil Bowl with Vegetables	500	30	65	8
6		Cottage Cheese (Paneer) with Spinach	250	20	10	12
7	Afternoon Snack	Roasted Chickpeas & Nuts	300	20	35	10
8	Pre-Workout	Banana & Black Coffee	150	2	35	0
9	Post-Workout	Protein Shake with Almond Milk & Dates	350	30	40	5
10	Dinner	Tofu Stir-Fry with Brown Rice	500	35	60	10
11		Greek Yogurt with Berries & Chia Seeds	250	20	30	5
12	Before Bed	Casein Protein Shake or Cottage Cheese	250	25	10	5
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