Pranjal Pandey, a nutrition and fitness coach, has gained widespread recognition for her remarkable transformation, shedding 89 kg from her starting weight of 154 kg, and she credits much of her success to a disciplined diet and a focus on a calorie deficit. In a recent video, Pranjal shared the exact diet plan she followed to achieve her drastic weight loss, emphasizing the crucial roles of nutrition, exercise, and consistency.
Pranjal’s Fat Loss Diet Plan:
Pranjal revealed her daily meal plan, which includes a total of 1,500 calories and an excellent balance of protein, carbs, and fats. Here’s a breakdown of what she eats throughout the day to maintain her impressive transformation:
1. Early Morning (6:30–7:00 AM)
- 1 glass of warm water with lemon
- Black coffee or green tea
- 5 almonds and 5 walnuts
2. Breakfast (8:00–8:30 AM) – 350 kcal
- 1 besan chilla (chickpea flour pancake) with paneer stuffing (1/2 cup besan, 50 gm paneer, and veggies)
- 1 tsp ghee for cooking
- Mint-coriander chutney
- 1 boiled egg on the side (optional for extra protein)
OR - 3 egg whites and 1 whole egg omelette with veggies
- 1 multigrain roti (30 gm flour)
3. Mid-Morning Snack (11:00 AM) – 150 kcal
- 100 gm Greek yogurt (or homemade hung curd) with chia seeds
- 1/2 scoop whey protein (if needed for an extra protein boost)
4. Lunch (1:30–2:00 PM) – 400 kcal
- 100 gm grilled chicken or 80 gm paneer/tofu (for vegetarians)
- 1 small bowl (50 gm cooked) of brown rice or quinoa
- 1 bowl mixed vegetable sabzi (cooked in 1 tsp ghee)
- 1 small bowl of curd (50 gm) with roasted cumin
5. Evening Snack (4:30–5:00 PM) – 150 kcal
- Protein smoothie made with 1/2 scoop whey, 100ml almond milk, 1/2 banana, and chia/flax seeds
OR - 1 boiled egg and 1 fruit (apple, guava, or berries)
6. Dinner (7:30–8:00 PM) – 350 kcal
- 150 gm grilled fish (or 80 gm paneer/tofu for vegetarians)
- 1 small multigrain roti or 50 gm cooked dal (dal soup style)
- 1 bowl sautéed veggies with garlic and olive oil
7. Post-Dinner (optional, if needed) – 100 kcal
1 glass of turmeric milk (low-fat milk) with cinnamon
Key Highlights of Pranjal’s Diet Plan:
- Total Calories: 1,500 kcal
- Protein: 120-130 gm
- Carbohydrates: 120-140 gm
- Fat: 40-50 gm
Pranjal’s approach revolves around clean, balanced meals, with a focus on protein-rich foods, healthy fats, and complex carbs. This plan, combined with her regular workouts, helped her achieve consistent fat loss over time. She emphasizes the importance of creating a calorie deficit while nourishing the body with the right foods to sustain energy levels and support muscle growth.
Her transformation story serves as an inspiration for those looking to lose weight, highlighting that a structured diet plan, when followed diligently, can lead to significant and sustainable results.
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