The Best 7-day Gym Diet Plan and Chart For Beginners

The Best 7-day Gym Diet Plan and Chart For Beginners

Bajaj Finserv Health
February 16, 20237 mins read


The best 7-Day Gym diet plan chart must retain an ideal blend of foods, including animal protein and plant protein, dairy products, grains, fruits, vegetables, seeds, beans, legumes, and even fat in the correct amount. However, there are also foods that a gym goer needs to avoid. Check out this blog to better understand the gym diet and learn what a perfect gym diet plan looks like.

Key Takeaways

  • Your gym diet plan should be well-reviewed and approved by your general physician
  • You must include quality carbs, lean protein, heart-healthy fats, and fluids in your gym diet plan
  • Diet for weight loss, gaining resistance, weight gain, etc., all differ from each other

Do you have a gym diet plan? You work out in the gym to build an ideal body, but the time you spend out of your gym also matters. Satisfactorily a body grows only when it gets the proper type of energy, be it before or after a workout. 

So let us look at what kind of food you should add and eliminate from your diet and the amount you may require, considering your body type.

Food to Include in Gym Diet Plan

Three types of macronutrients play a critical role in strengthening bodily functions and even facilitate changes in potency and composition – carbs, proteins, and fats. Therefore, we must consume all three macros in generous quantities to advance progress accordingly.


Carbohydrates found in rice, chapatis, oats and other grains are your body's major energy source. 

According to the World Health Organization, an individual needs to consume at least 55–75% of total energy from carbohydrates. Thus, it is necessary to get adequate carbs according to your gym diet plan, so your body does not end up manipulating your muscles to fuel the workout.


The majority of gym-goers from the initial stage should be well mindful of the fact that consuming protein is very substantial. Similarly, the reason why protein is so vital is that it plays a key role in revival and restoration. 

During exercise, the body is exposed to pressures and strains that cause impairment to occur to the muscles at a deeper level. Protein is required to restore the damage. Without having it in your diet plan, healing periods will expand, and regular fatigue may arise. 

Protein is found mostly in animal products such as lean meats, eggs and dairy. Also, it can be found in fewer quantities in foods such as seeds, legumes, beans, nuts, and soy.


It is a wrong notion that fats are bad for your health and will make your body plump. In reality, healthy fats are required in your diet since they enable the metabolism and boost hormone levels responsible for building muscle. They are also suitable for the brain and different organs. 

Sources of healthy fats include olives, walnuts, almonds, flax seeds and so on. 

Gym Diet Chart Infographic

Pre-Workout Meals: Eating Before Workout

Focus more on food containing carbohydrates to give the body energy during the gym session. To improve the body's performance, devour complex carbohydrates like whole grains, fruits, oats, beans, nuts, and vegetables. 

Likewise, be mindful not to consume them right before the workout, as they usually take time to digest. It's best to have complex carbs one to two hours before working out for full digestion. To support muscle recuperation and growth, it is also vital to consume little protein as per your gym diet plan before entering the gym.

Post-workout Meals: Eating After Workout

The chief purpose of working out is to break down muscles so you can develop new muscles. After a workout, the body instantly begins to restore the broken-down muscles. 

Whatever meals you consume should have all the important nutrients you need to help in muscle repair and growth. Thus, your gym diet plan should have foods rich in high protein, like lean beef, dairy, chicken, pork, seeds, quinoa, turkey, eggs, nuts, and so on. [1] 

Furthermore, protein supplements, like protein shakes and bars, can also be consumed for energy. 

Ideal 7-Day Gym Diet Chart Plan

Day 1

  • Breakfast - Upma and a protein shake
  • Lunch - Multigrain chapati, Mixed veg, egg boiled, salad
  • Pre-workout - Protein bar
  • Dinner - Chicken salad, milk

Day 2

  • Breakfast - Whole grain toast, egg boiled, seasonal fruits
  • Lunch - Brown rice, Palak paneer, curd
  • Pre-workout - Banana
  • Dinner - Multi grain chapati, chicken stew, egg white

Day 3

  • Breakfast - Muesli, milk, dried fruits and peanut butter
  • Lunch - Multigrain chapati, chicken with less fat, salad
  • Pre-workout - Bread with jam
  • Dinner - Quinoa, fish curry, yogurt

Day 4

  • Breakfast - Multigrain bread, Mexican omelets, milk
  • Lunch - Parboiled rice, sorted vegetables with chicken and mushroom
  • Pre-workout - Protein shake
  • Dinner - Vegetable and chicken roll with sorted vegetables

Day 5

  • Breakfast - Oatmeal with honey, seasonal fruits
  • Lunch - Quinoa Upma, chicken and broccoli salad
  • Pre-workout - Toast with peanut butter
  • Dinner - Grilled Chicken salad with sprouts

Day 6

  • Breakfast - Oatmeal, protein powder and nuts smoothie
  • Lunch - Dalia, sorted vegetables and egg boiled
  • Pre-workout - Granola or cereals
  • Dinner - Methi Chicken, brown rice, salad

Day 7

  • Breakfast - Masala oats, protein bar
  • Lunch - Multigrain chapati, fish curry with vegetables, yogurt
  • Pre-workout - Sprout salad
  • Dinner - Grilled chicken, besan cholla, milk
Additional Read: Fruits in Autumn SeasonGym Diet Plan

Gym Diet Plan - Foods to Avoid

There are some foods that your gym diet plan should never include as they might affect your progress adversely. They are as follows:

  • Alcohol - It can negatively impact your capacity to construct muscle and lose fat, specifically if you consume it in excess [2]
  • Added sugar - Foods like candy, carbonated drinks, soft drinks, cakes, pastries, cookies, and so on are directly harmful to your health as they have plenty of calories and very less or no nutrients
  • High-fat food - Foods with an excess amount of fat, deep-fried foods, fast foods and so on cause accumulation of subcutaneous and visceral fat followed by inflammation and several diseases 
  • Semi-cooked preserved products

Gym Diet Plan for Weight Loss for Females

gym diet plan for weight loss for females differs from that of males. So it should include a customized nourishment plan with improved consumption of complex carbohydrates, dietary fibre, intermediate proteins level, and low-fat foods. 

Moreover, there should be functional foods, vitamin-rich foods, mineral-rich foods, and supplements followed by a proper workout routine to achieve the desired body fitness. 

Gym diet plan for weight loss

diet for weight loss should contain food items that hold lesser calories. If you eat fewer calories than you expend, your weight starts lessening. 

When initiating a weight loss diet chart, you should be mindful and take into consideration your workout plans and start consuming meals accordingly. 

For example, if your gym training is in the morning or at lunchtime, then the meal should be done no later than 2 hours. Similarly, if your gym training is in the evening, it is better to reject a late dinner. Food for weight loss includes fewer calories, high-fibre diets, and salads.

Gym Diet Plan for Weight Loss for Males

Consumption of dietary fibre, high protein, complex carbohydrates, low-fat foods, functional foods and vitamin and mineral-rich foods make your body fit and help you acquire a disease-free state. 

An appropriate workout schedule must be followed to get the maximum out of this gym diet plan for weight loss for males

Gym diet plan for beginners

If you are new to gumming, then your gym diet plan should vary from others, and you should take into regard the following:

  • Eat a healthy breakfast each day. If you exercise in the morning, you need to have a proper breakfast in the morning to get the required energy. Without that, you will experience chronic fatigue and weakness 
  • gym diet plan for beginners should include having meals at regular intervals 
  • Do not overeat
  • Remember to fuel up after you exercise to regain the energy and revive the muscular damage
  • Drink ample amounts of water throughout the day to stay hydrated, as it is a very crucial element of any gym diet plan

You should get a doctor consultation or confer with your gym trainer before selecting your diet and working out patterns to achieve the most promising experience. If you are a vegan, you should opt out of the non-veg items from your daily meals and adopt a vegetarian gym diet plan. 

For any queries about your gym diet plan for weight loss, visit a general physician or a dietitian at Bajaj Finserv Health. You can also make an online appointment to get doctor consultation according to your convenience and availability. So, start afresh, start with an expert's advice.

The Best 7-day Gym Diet Plan and Chart For Beginners banner

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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