What I Eat in A Day: January Meal Plan

What I Eat in A Day: January Meal Plan

Benefits of eating healthy can never be over emphasised. You are what you eat is something I believe in very strongly. Apart from weight loss and improved overall health eating healthy also allows you to have strong bones, improved memory and a reduced risk of any diseases or ailments. A healthy diet rich in fruits, seasonal vegetables, whole grains and low fat dairy and essential fats can help reduce the risk of heart diseases by maintaining blood pressure and cholesterol levels. Eating healthy enables you achieve a state of emotional and physical well being. In this article, I’ve shared what I eat in a day to stay healthy. My daily meal plan includes roughly 1300 calories

Time Restricted Eating

  • I stick to time restricted eating on a daily basis
  • My time restricted eating is 14 / 10 that is 14 hours of fasting and 10 hours of eating
  • This includes daily 8 hours of sleep, 3 hours of morning fasting, eating for 10 hours and evening fasting for 3 hours

First Meal

  • My first meal of the day is at 0930 hours
  • It includes a morning energiser or pre workout snack
  • This snack consists of 6-7 overnight soaked almonds
  • Apart from this, my first meal also includes one serving of any seasonal fruit
  • Prior to my workout or even during my workout I consume protein shake
  • This for me is very essential as my workouts vary from medium to high intensity

Post Workout Meal

  • My post workout meal is also my breakfast which is usually around 1100 hours
  • My breakfast usually consists of the following
  • Seasonal vegetables for vitamins and minerals
  • Some form of protein including eggs
  • Sufficient helping of carbs
  • Eg 3 tsp homemade granola

Herbal Tea

  • Between my breakfast and lunch there isn’t much time
  • At around 1230 hours I have a cup of herbal tea
  • I highly recommend herbal tea instead of normal tea and coffee which contain ingredients which have side effects on the body
  • Herbal tea naturally contains a number of anti oxidants which are extremely healthy and beneficial for the body


  • I usually have my lunch between 1330 and 1400 hours
  • My lunch varies depending on seasonal food items available in the market
  • It contains seasonal vegetables, some form of protein and pro biotic as well
  • I keep a check on the portion size to avoid over eating

Evening Snack

  • My evening snack is usually around 1700 hours
  • It consists of a cup of warm flavoured milk
  • I like having golden milk with ashwaganda


  • My dinner is usually around 1900 to 1915 hours
  • It is usually light and contains a balance of all food groups
  • Sarson ka saag, coriander and garlic chutney, some jaggery and one makki roti is one example of what I have for dinner

I am quite strict with my meal timings and try to stick to them as much as possible. Time restricted eating is of the ways to give adequate rest to your digestive system after a heavy day’s work. All my portions sizes are just adequate for me and will vary according to your height and body type. Make sure you include all food types in your meals. Indulge once in a while in your favourite things. However, please keep a strict check on the quantity. Don’t binge on unhealthy snacks, food or alcohol week after week.

Stay Healthy Stay Fit!!

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