NUTRITION & WORKOUT PLAN- Teenagers

Note: THIS DIET CHART IS A GENERAL DIET CHART FOR TEENAGERS AS PER 2000 Kcal.
Use this DIET CHART after fixing the quantity ACCORDING TO your requirements. Quantity of
ingredients will depend on individual’s daily calorie requirement (MAINTENANCE CALORIES and macro-
setup)

NUTRITION
FOR NON-VEG

MEAL 1
-1/2 cup Oats (50g)
-10 Almonds
-10 raisins
-3 Boiled Eggs (1 whole +2 white)
-Peanut butter (1 serving) Or handful Raw peanuts(Unsalted)
-Half apple
-200ml milk
-Sprinkle cinnamon

MEAL 2
-Omelette (3 egg whites +1 Whole egg)
-1/2 cup Spinach
-1 whole wheat ROTI

MEAL 3
-1/2 cup Brown Rice/Rice OR 100g Sweet potato
-2 tb spoon Tomato
-1/2 cup green peas
-1/2 cup broccoli/cauliflower
-100g Chicken

MEAL 4
-1/2 cup yogurt/Dahi (low fat)
-1 Banana(medium)
-10 Cashews
-1/2 cup Papaya/Mango

MEAL 5
-1-2 Whole Wheat ROTI
-low fat paneer bhruji (100g)
-Salad (Cabbage, Cucumber, tomato)
-Salsa Sauce Or Tomato chutney (Home made less salt)

MEAL 6
-250ml Non-fat Milk
-10 pistachios or 10 Almonds
-Sprinkle cinnamon

Note: THIS DIET CHART IS A GENERAL DIET CHART FOR TEENAGERS AS PER 2000 Kcal.
Use this DIET CHART after fixing the quantity ACCORDING TO your requirements. Quantity of
ingredients will depend on individual’s daily calorie requirement (MAINTENANCE CALORIES and macro-
setup)

FOR VEG

MEAL 1
-1/2 cup Oats(50g)
-10 Almonds
-10 raisins
-Peanut butter (1 serving) Or handful Raw peanuts(Unsalted)
-Half apple
-200ml milk
-Sprinkle cinnamon

MEAL 2
-100g Low fat Paneer
-1/2 cup Spinach
-1/2 cup Papaya/Mango
-1 slice whole wheat bread
MEAL 3
-1/2 cup Brown Rice OR 100g Sweet potato
-2 tb spoon Tomato
-1/2 cup green peas
-1/2 cup broccoli
-100g Soya bean (Daal)

MEAL 4
-1/2 cup yogurt/Dahi (low fat)
-10 Cashews
-1 Banana(medium)
-1tb Honey (no added sugar)

MEAL 5
-1 Whole Wheat ROTI
-100g lentils (Daal) Or 100g Kidney beans
-Salad (Cabbage, Cucumber, tomato)
-Salsa Sauce Or Tomato chutney (Home made less salt)

MEAL 6
-250ml Non-fat Milk
-10 pistachios or 10 Almonds
-Sprinkle cinnamon

WORKOUT
MONDAY- SATURDAY (3 DAYS ONLY) Morning or Evening
MONDAY-

1. SQAUTS – 4 (Working) sets of 10-12 reps.

Rest: 1 mins.
2. BENCH PRESS – 4 (Working) sets of 10-12 reps.
Rest: 1 mins.
 3. BARBELL BICEP CURLS 10-12 reps + OVERHEAD DUMBBELL TRICEP EXTENTION 10-12
reps- 4 sets.
4. HIGH LEG CRUNCHES [50 reps] + LEG RAISE [20 reps] + OBLIQUE CRUNCHES [20
reps each side]- 4 sets.

TUESDAY-

REST

WEDNESDAY-

1. OVERHEAD BARBELL SHOULDER PRESS- 4 sets of 10-12 reps.

Rest: 1 mins.
2. SQAUTS – 4 (Working) sets of 10-12 reps.
Rest: 1 mins.
3. TRICEP BENCH PRESS- 4 set of 10-12 reps.
Rest: 1 mins.
4. DUMBBELL CURLS [10-12 reps each arm] + TRICEP PUSH DOWNS 10-12 reps-4 sets.
5. HANGING KNEE RAISE [30 reps] + WOOD CHOPPER [20 reps each side]- 3 sets.

THURSDAY
REST

FRIDAY-
 1. DEADLIFT – 4 (Working) sets of 10-12 reps.
Rest: 1 mins.
2. BENCH PRESS – 4 (Working) sets of 10-12 reps.
Rest: 1 mins.
3. BARBELL BICEP CURLS 10-12 reps + OVERHEAD DUMBBELL TRICEP EXTENTION 10-12
reps- 4 sets.
4. HIGH LEG CRUNCHES [50 reps] + LEG RAISE [20 reps] + OBLIQUE CRUNCHES [20
reps each side]- 4 sets.

SATURDAY- SUNDAY

REST

NOTE: For exercises check exercise tutorials provided in the channel (Jeet Selal Aesthetics) for each
body part.