A Beginner Guide Diet Plan to Follow at Gym

A Beginner Guide Diet Plan to Follow at Gym

One of the biggest mistakes of my gym life is I don’t have a diet plan to follow at the gym.

And I admit, most people don’t have one as they knew very little about nutrition and exercise science. Check out how a sample beginner diet plan looks like below

  • Break fast: 1 Banana/Apple, 1 Glass of milk, 3 Eggs with bread
  • Snack: 1 cup greek-yogurt with nuts
  • Lunch: ½ cup rice, 1 cup lentils including any veggies you like and 100g grilled chicken or beans
  • Pre-workout: 1 scoop whey protein with 1 glass of milk
  • Dinner: 6 egg whites, ½ black kidney beans, any veggies you like and boiled potato

This is the simplest version of a diet plan you can follow to maintain/lose/gain your weight. 

There are many many many ways you can make a diet plan, and it’s really hard to explain all them here but in this guide I will show you the easiest way to make a goal specific beginner diet plan that you can follow at the gym and home.

How do I start a beginner diet?

When someone told me that you’ve to follow a diet plan to achieve your fitness goal.

I asked this question to myself,

“How do I start a beginner diet?”

At the time when I start my fitness journey there are very few resources which explain properly how one can start a diet plan for the first time in their life.

However, starting a beginner diet is easy if you do step-by-step what I said below

  • Step #1  Decide your goal – weight loss / maintain / weight gain
  • Step #2  Determine your calorie intake for goal(you can skip this part or read in depth on here)
  • Step #3 Make a list of all the favorite food you like to eat and choose one for each meal
  • Step #4 Make a list of all the healthy food you like to eat along with the veggies
  • Step #5 Go to grocery store and buy all the necessary foods for a week
  • Step #6 Make a meal where protein should contain half of your plate, ¼ of plate should be veggies and remaining ¼ should be carbs and fats
  • Step #7 Rinse and Repeat this process for long period of time

As I said that you have to count calories for your goal, however, many people find it difficult to do and mainly tracking and measuring stuff.

If you don’t want to do all that stuff, read further how you can follow WEIGHT LOSS diet without counting calories.

Beginner Diet Plan to Lose Weight

If you want to lose weight, it is very important to understand that you have to eat less and burn more, there is no other way to lose weight without it.

If you do this at least for 6 to 8 weeks you will see a significant difference in your appearance.

How I set up this diet plan is there are 3 main meals: breakfast, lunch and dinner along with 1 snack meal and pre workout meal.

Keep in mind that this beginner diet plan is around 1600Kcal and it’s a non-veg diet, make sure to download the pdf from the end of the article for both weight loss and muscle growth for veg and non-veg people.

Beginner Weight Loss Diet Plan


  • 1/2sp whey
  • 1/2 cup oats
  • 1/2 banana
  • 1sp chia seeds
  • 2g cinnamon
  • 4 boiled egg whites

Cal: 322 P: 28G C: 30G F: 10G


  • 6 Egg Whites
  • 1 Orange

Cal:P: 24G C: 16G F: 0G


  • 100g grilled or boiled chicken
  • 1cup cucumber
  • 1 cup green leaves
  • 1 large carrot
  • 3sp tomato
  • 1 whole egg
  • 20g Walnut
  • 1sp vinegar

Cal: 326 P: 25G C: 25G F: 14G

Pre Workout

  • 1 banana
  • 1sp Peanut butter
  • 1sp whey
  • 1sp peanuts

Cal: 315 P: 30G C: 30G F: 15G


  • 1/2 cup rice
  • 80g chicken breast
  • 1/2 chickpeas
  • 1/2 green bell pepper
  • 1/2 cup cauliflower
  • 3sp green onion
  • 3sp Tomato
  • 1/2 lemon
  • 1/2 Coconut oil
  • 1sp Ketchup
  • Salt/Pepper/Garlic Powder

Cal: 355 P: 30G C: 25G F: 15G

Remember that this is a SAMPLE plan for beginners to lose weight, you can follow exactly this diet plan or you can take inspiration from this diet plan and make one for yourself.

I said this all the time and will say this again that there are many many many ways you can make a weight loss diet plan for yourself.

This sample diet plan is for your inspiration, you can follow this if it fits your lifestyle, if it does not fit your lifestyle, understand how I make it and make one for yourself.

You can also hire me, if you find all this very complicated and want someone who will guide you from start to end.

Beginner Diet Plan for Muscle Growth

Now you have a beginner’s diet plan to lose weight but many people want to gain muscle and  you may be the one who wants to grow muscle.

In that case, which diet plan should you follow?

As I said in the weight loss plan for beginners, this diet plan is around 3500Kcal with 3 main meals, 2 snacks, pre and post workout.

Beginner Weight Gain Diet Plan


  • 1 cup oat
  • 1 sp whey protein
  • 15g Almonds
  • 2g cinnamon
  • 1/4 cup Raisins
  • 1 Apple/Banana/Strawberries

Cal: 500 P: 40G C: 60G F: 11G


  • 2 Slice Whole wheat Bread
  • 1 Banana
  • 2sp peanut butter
  • 2g cinnamon
  • 1sp Honey
  • 1 glass low fat milk

Cal: 500 P: 28G C: 62G F: 15G


  • 1 cup rice
  • 1 whole egg
  • 5 egg white
  • 20g peanuts
  • 1sp ketchup

Cal: 500 P: 32G C: 56G F: 16G


  • 1/2 cup oats
  • 1sp whey
  • 1sp peanut butter
  • 3g cinnamon
  • 2sp yogurt
  • 1 banana
  • 1 cup water/ice

Cal: 500 P: 37G C: 53G F: 16G


  • 2 banana
  • 1.5sp whey 
  • 1 glass of water/glucose D

Cal: 499 P: 40G C: 78G F: 3G


  • 1 Medium roti
  • 1/3 cup bell pepper
  • 1/4 cup cauliflower
  • 2sp tomato
  • 2sp onion
  • 1/2 cup black/red kidney beans
  • 1sp ketchup
  • 1sp olive oil
  • 1 orange

Cal: 494 P: 32G C: 51G F: 18G

Before Bad

  • 1 rice cake
  • 1sp peanut butter
  • 1 cup milk
  • 4 boiled egg white

Cal: 500 P: 36G C: 30G F: 15G

Make sure you follow this diet plan for muscle gain if it fits your lifestyle.

You can also stick to this and make a little changes so this diet plan suits your lifestyle.

No matter which diet plan you’re following, it’s very important that a diet plan suits your lifestyle, so you can follow it for a long period of time and have the results that you want.

Don’t forget to download the PDF version of this from the end of the article.

What should a Beginner Eat at the Gym?

Whenever I workout at the gym, people often come to me and ask the similar question that you’ve in your mind.

And, it’s fine that you asked those questions but make sure you ask this to a person who knows the right answer.

I believe, every beginner should eat some sort of protein along with the carbs and little fat before the workout.

Carbs intake should be higher than than the protein as it will help you to lift weights during workout.

If you’re following a weight loss diet there is no need to eat fat as your pre workout macros but for the people who want to gain weight they can eat fat for the pre workout.

What should You not Eat When Going to the Gym?

When people have the question like what should I eat at the gym, it is most likely that they will have this question: what should I don’t eat when going to the gym.

I believe there is no food that you can’t eat when you’re going to the gym.

You can eat each and every food that you’ve until and unless you don’t have some kind of allergy with the food.

One thing I  really want to suggest here is eat complex carbs if you’re going to workout after 2 hours or so or you can eat simple carbs before 30 min of workout.

As your workout will start in the 30 minute, Simple carb will help you to give instant energy.

Is Diet Necessary for Going to the Gym?

Most people have this question: can I workout or go to the gym without a diet?

The answer is yes, you can go to the gym without following the diet but…

If you do this you’ll harm your body.

When you go to the gym without following a diet you will not have enough macros to build muscle, however you will lose fat if you do excessive weight training along with the muscle loss.

So keep in mind that if you go to the gym without following a diet, it will harm your  body at the end of the day.

That’s why most personal trainers don’t recommend this including ME!

Beginners Healthy Eating Grocery List

You will find many healthy eating grocery lists online but the one I would suggest you go with is the below made by precision nutrition.

It’s not a grocery list but in which  they told you the best healthy eating foods that you can eat for three main macro-nutrients.

How to Start eating Healthy?

You will see many articles online that will tell you how to start eating healthy, but my approach is totally different.

In order to start eating healthy, you should ask yourself why you want to start eating healthy 5 times.

When you do this, you will find the purpose of doing it, which will become your motivation later.

So, how the hack will you do that?

In order to start eating healthy,

  • You shouldn’t cut sugar,  carbs or anything from your diet.
  • You shouldn’t follow a diet that is not made for you.

What you should do is


Shocked!! You will be,

Because most people will tell you to cut that and don’t eat this and eat that kind of shit but this is the simplest formula for eating healthy.

You don’t have to change anything in your diet or lifestyle.

Whenever you eat anything, just think how can I make it better so it won’t harm my body in the future.

Weight Loss Diet Plan without Counting Calories

If you don’t want to count macros, that’s ok but you’ve to have some things to keep in mind in order to have a successful weight loss journey.

First thing first, the number of meals…

I always prefer 3 meals/day for me and my clients and you can go with that as well.

You may know that but what to add in it?

So, each meal is about one regular size round plate, high plate should have veggies, 1/4 plate should have protein and the remaining portion you can fill with carbs and fats.

This is the simplest way to have a meal for weight loss.

You can pick any veggies you like, however I prefer broccoli, spinach, baby tomato and others.

Take any food which has moderate levels of protein or you can go with high protein foods as well.

For carbs, you can add simple or complex carbs and alternate in each meal.

When it comes to fat, don’t be afraid to add it but add ONLY healthy fats.

In order to complete your daily calories requirement you will need some snacks in your daily routine.

For snacks you can add any fruits, protein or veggies.

Each snack fits in one palm.

Now if you have a habit of drinking then stop it now because it will have effect on your weight loss.


If you’ve 1 drink then replace it with 1 snack i.e. 1 snack only + 1 drink.

similar for 2 drinks….

And if you’ve 3 drinks then enjoy.

There are 0 calories drinks available in the market which you can consume and there is no harm to do that.

Make sure to limit your dressings and sauces on your meal.

For you it’s only one spoon but one spoon has 200 calories and it will increase your daily calories than maintenance calories.

Whenever you’ve doubts about something….

just drink COFFEE!

DOWNLOAD The Beginner Diet Plan For Weight Loss

DOWNLOAD The Beginner Diet Plan For Weight Gain

What’s NEXT

Now you have all the things you need related to your diet plan to follow at the gym.

What you can do now is download the diet plan from the above link and if it suits your lifestyle, follow it for 6-8 weeks at least, if not just see how I made it and make one for yourself.

If you’re looking for the workout plan check out below article for the beginner workout plan that you can follow at the gym.

 Read Related Article: The Complete Weight Lifting Routine For Beginner

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