How To Make Your Own Diet Plan in Just 30 Minutes


When it comes to achieving your fitness goals, you need to consider three important factors which are Good Exercise, Healthy Diet, and Proper Rest.

If you miss even one of these factors, your progress can be hindered.
While focussing on your exercise and sleep, you need to pay extra focus on your diet because a good diet plays a crucial role in taking your fitness on another level.

When it comes to diet, the simple rule is, if you want to lose weight you need to eat a little fewer calories and if you want to gain weight you need to eat little extra calories.

Now, the question is how many calories less or extra?
If you can put 30 minutes, I can show you how to make a customized diet plan without any professional help.

I am using Harris-Benedict Formula and some basic calorie calculation methods to explain how you can calculate your calories as per your fitness goal (weight loss or weight gain).

So, let’s get started with making your diet plan according to your needs.
To make a diet plan, we are going to follow below steps:



First, we will understand what is Basal Metabolic Rate.
Our body needs a minimum number of calories to live. Even if you are not doing any physical activity, your body needs calories to perform activities such as breathing and pumping blood etc.
This minimum number is called the basal metabolic rate (BMR).

To calculate your BMR, click here and input your Age, Sex, Height, Weight and to get the number of calories required on daily basis.


After calculating your BMR, we need to calculate the calories your body needs to maintain your current weight.

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

Activity LevelActivity factor
Sedentary (little or no exercise)BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week)BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/week)BMR x 1.55
Very active (hard exercise/sports 6-7 days a week)BMR x 1.725
Extra active (very hard exercise/sports & physical job or 2x training)BMR x 1.9

For e.g., A person with Sedentary Lifestyle (whose BMR is 1700 calories) will multiply his/her BMR with 1.2 i.e. 1700*1.2 = 2040 calories per day.


After calculating your daily calories required to maintain the current weight, decide your goal.
Your goal can be to Lose Weight or Gain Weight.

According to The American College of Sports Medicine, Clients wishing to increase muscle mass should perform the exercises needed to enlarge muscle mass and slightly increase (by 300–400 kcal) daily caloric intake. Clients wishing to decrease body fat should make only subtle decreases (no more than 300–400 kcal, depending on body size) in daily energy intake while maintaining a vigorous conditioning schedule to maintain muscle mass.

In simple words, if you want to gain weight, you can increase your caloric intake by 300-400 calories and if you want to lose weight, you can reduce your caloric intake by 300-400 calories.
This will act as a starting point for you in achieving your goal.

As you progress further, if your goal was to lose weight, you can reduce 200-300 calories more until you achieve your target weight and if your goal was to gain weight, you can increase 200-300 calories more until you achieve your target weight.

For e.g., If your daily calories to maintain the current weight are 2000 calories and you want to lose weight. Then your starting point will be 2000-300= 1700 calories/day.
If your daily calories to maintain the current weight are 2000 calories and you want to gain weight. Then your starting point will be 2000+300= 2300 calories/day.

Do not forget to take diet breaks after 3-4 weeks of dieting as it is much needed for your body to get out of the dieting phase. The main benefit of this diet break is that it will boost your metabolism.


You are going to divide your calories in macronutrients.
There are three classes of Macronutrients: carbohydrates, proteins, and fats.
All nutrients are equally important and we should not think of any individual nutrient is more important than any other nutrient.

According to The American College of Sports Medicine, recommended Energy (Calorie) Distribution for Physically Active Adults is:

  • 6 to 10 g carbohydrate per kilogram of body weight (45%–65% of total calories)
  • 1.2 to 1.7 g protein per kilogram of body weight (10%–35% of total calories)
  • 20% to 35% of total calories from fat

Let’s take an example, if you are going to consume 2000 calories/day.
Then, your calorie distribution will be:

Macro NutrientCalories
Carbohydrates1100 (55%)
Proteins400 (20%)
Fats500 (25%)


You are going to track your weight every week.
By tacking your weight, you will come to know if you are making any progress or not.
The healthy rate of gaining or losing weight is 1 pound (approximately 0.5 kg) every week.

Every day in the morning after taking a dump and before eating anything you need to weigh yourself. Try wearing minimum clothes possible as it will help you to measure your correct weight.
You need to weigh yourself every day and at the end of the week i.e. on the seventh day, you will take an average of seven days. That will be your weight for that week.

For e.g., If I weigh myself for seven days and values come out as:

Then, my weight for the week will be 74.6Kgs
This is how you can track your correct weight.


This is a sample diet plan for a person consuming 2100 calories/day.
Note: I use an app called MyFitnessPal to track my daily calories and macros.
I created the below diet plan using the same app.

Total Calories- 2100 calories/day
Protein- 119g
Carbs- 253g
Fats- 72g

I hope now you know how to create your own diet plan.
At first, you will take a little time, but as you do it more often you will become pro at it. Last but not least, I wish you good health and all the happiness in the world!

If you have any queries regarding the e-book, you can comment down below and I will reply on the same.

Thank You!


8 Easy Tips on Eating Healthy while Working Long Hours

We all want to be healthy, but we are so busy in our daily routines that we forget to take care of our own health.

I am sure you are facing the same problem.
Due to the tight deadline of the project or report, you forget to eat on time, to carry home-cooked food, then eat something unhealthy with chai in the evening just to suppress your hunger.

You know that home-cooked food is good for you, you know that eating two-three slices of cake in the cake cutting party at the office is not good for you, but still, you can’t control.

You know that fried vada or samosa is not good for you, but you tell yourself, “Ek din se kya farak padega” and you do it again & again.

The party that you attend every weekend with your office friends, you know that food and drinks are not going to make you healthy.
Still can’t help it, right?

You know you need to start eating right and form a healthy eating habit, but pushing it for tomorrow every day.

Habits are not formed in one day, it takes days even months to imbibe one good habit, but it takes one second to convince yourself to break that habit and falling into that vicious circle.

I am going to help you with some tips which I have used to eat healthy when I am at work.

These eight tips will help you in building understanding and creating a healthy eating routine.

But before these tips, I want to share some personal thoughts on eating healthy.


Until and unless you make a choice of becoming healthy, you cannot take that first step to change yourself. Nobody can push you to become healthy.

The external motivation will last for some time, but what is after that?

Stop being dependent on external motivation, let it come from inside you.


Once you start following these tips, you will start seeing changes in your body, you will start feeling better, looking better.

If you are an obese or overweight person, you will lose some weight and might reach the desired weight, but the journey doesn’t end there.

Even after you achieve your health goals, you should take it as a lifestyle.


Proteins, Fats, and Carbohydrates are three macronutrients.
You should have enough knowledge to know what macronutrient you are getting from what food.
No, I am not telling you to start measuring your food but have a rough estimate.
At the end of the day, you should know what macronutrient you consumed the most so that you can keep a balance of all three the next day.

Now, let’s start with 8 tips on how you can eat healthy while working:


    Whatever you do in your life, it should start with a goal.
    Your goal helps you to be on track and not lose focus.
    Before starting this, have a goal of how you want to look, how much weight you want to reduce, etc.
    Your goal can be losing weight, gaining some healthy weight.
    It will help you to be focussed and not lose track.


    There are several studies which have shown that breakfast is the most important meal of the day. So, have a heavy breakfast and never ever skip it.
    If you start your day with a good heavy breakfast, you are less likely to get cravings in the middle of the day before your lunch and it will reduce your chances of munching onto something.


    Keep seeping water throughout the day.

    As per the several studies, daily recommended water intake for adults is 3-4 liters.
    Water also helps you to kill your sudden hunger cravings.
    Our bodies can not differentiate the craving for hunger and water.
    So, if you get a craving in the middle of the day, have some water.
    If your craving stops, it means it was because of a lack of hydration and not food.
    If it does not stop, it means you did not follow the first point.


    If you want to be consistent in your healthy eating habits, this is the most important tip. If you can successfully plan your meals in advance, there are fewer chances of you eating outside junk food.

    You should plan for at least a week ahead. Let’s say you want to plan your meals for next week, you can go shopping this Sunday or Saturday and buy some fresh fruits and vegetables and other grocery items for yourself which will be enough for you for a week. Then, you can stock them up in the refrigerator.


    You must have googled healthy recipes, watched tens of videos and then decided to stick to your old meals as recipes shown over there were difficult to make.

    So, it’s better to not get stuck and start making your own recipes which are easy and won’t take much of your time.


    When you are trying to get into a healthy eating lifestyle, the most unavoidable time of the day is evening. When your colleagues are munching on some unhealthy snacks, your willpower tends to get weaken seeing them.
    So, it is very important to have some healthy snack options with you.

    My most preferred snack options are roasted chana, roasted peanuts, boiled eggs, and an apple or orange. If you want, you can give it a try.


    How many times has it happened to you that you did not want to go to that office cake party or team lunch, but since you don’t want to upset them, you went and then regretted it?

    It is always good to say no when you need to.
    A simple “Thanks, I am fine” might work.
    If they still force you, you can share with them that you are trying to improve your health and can’t eat out.

    Sometimes it’s not as difficult as we think, try it.


    Let’s say it’s been a week since you are following your healthy eating routine, you can treat yourself with one meal in which you can eat whatever you want(still not losing the track and keeping a check on it).

    One meal a week, you can eat your favorite food, but just one meal and not for the whole day. Keep that in mind.

I hope you learned something new from this blog and will implement these tips in your day to day life.

If you have any questions or inputs, put it in the comments below and I will have a look at them.

Also, share this blog with your friends or colleagues who you think can get value out of it.

Thank you!

Weight Loss

How to Lose Weight Fast?

You want it badly, don’t you?

You want to shred off that fat as quickly as possible.
You are tired of sucking that belly in while clicking photographs with friends or family.
You look at your old clothes and wish if you could wear them again since they do not fit you anymore.
If the lift of your building stops working, you get pissed off as you have to climb those stairs.

I know you want to change, you want to become fit again…
You know that burger or samosa or sandwich which you are eating right now is not good for you, but you can’t help it. This has become a routine in your day to day life.

As you are getting closer to your career goals, you are drifting away from your health.
Because of workload, often you skip your meals.
You skip your breakfast (the most important meal of the day) telling yourself that you will have your lunch on time.
Then, even you forget to have your lunch on time and eat it by 3 or 4 PM.

I know you are about to give the most famous excuse, I don’t have time for all this.
Who will handle my work, who will take care of my family responsibilities if I start doing all this?

You know you want to change, but you are waiting for your doctor to give that ultimatum.
Then, you will start looking for quick fixes on the internet or start asking your friends and family about how to reduce this belly fat.

I have one answer to all your questions.

I will explain in detail why you should not look for a quick fix.

You must have heard this from your elders that what comes easy goes easy.
Unfortunately, it is true in weight loss as well.
Let’s say, you followed some fad diet and lost five kilos in one week.
But what you don’t know is most of the weight you lost is water weight which you will gain back once you come on a normal diet.
It will again hamper your confidence and you will never try losing that weight again.

Have you ever asked this question to you, why do you want to lose weight quickly?
If not, now is the right time.

We all want instant results, instant fix to the problem, instant gratification.
Why have we become like this?
The instant text that you receive from your friend when you feel lonely, the instant likes that you get when you upload your photo on these social media platforms, the instant message you receive from your friends when you remove your DP from these social media platforms.
Are these things causing this instant want in you?

Here is one more example so that it becomes clear to you that fast weight loss is not an option.
Think of this, did you gain all this weight in a week or in a month or two months?
No, right?
Then, is this sense to lose this weight in one week or a month?
Think about it and answer to yourself.

What should you do then?

Here is what you should be doing,

Forget about losing fat quickly and start enjoying the process.
Now you must be thinking, Prasad are you telling me to enjoy running on a treadmill for hours, are you telling me to enjoy that one hour sweaty training in the gym.

No. I am not asking you to do anything against your will.
I am just telling you to take on that one activity which you enjoy and do it every day for thirty minutes or for an hour.
Then, may it be dancing, cricket, tennis, any sport or cycling swimming, any martial art, Zumba anything.
You just pick that one activity and get that butt off the ground.

As I mentioned earlier in the blog, in faster weight loss, you tend to lose water weight than the actual fat. Once you go off the diet you gain all that weight back.
Instead, you should focus on getting on the diet which you can take for the rest of your life.
Such a diet should help you to learn good long term eating habits.

How can you get on such a diet?
You need to start educating yourself about what food is right for you and what is not.
You should start reading some books on nutrition and get knowledge.
If you can’t do that, take help from a professional.
You can consult a nutritionist for some time and then you will build a habit of making healthy choices.

I hope you will not fall prey to such fad diets gain and start looking for a fast weight loss solution on the internet.

If I can have patience and lose twenty kilos in two years, I am sure you can have some patience too to transform yourself.

Finally, I will leave you on this note,
Stop looking for quick fixes, build patience and remember,

Weight Loss

How to Start Your Weight Loss Journey?

Whenever you try to lose weight, the first question which comes to your mind is How?. Right?

You tried fad diets, forced yourself to get up early in the morning and go for a walk or a jog.
You took that gym membership but never ended up using it.

After every new year celebration, you make a resolution of becoming healthy, but it never happens.
You keep gaining extra kilos year after year and that dream of becoming fit, remains as a dream.

It’s not just you who are facing this issue.
There are tons of people in the world who are going through the same problem.
first, they become overweight then they become obese.

Here is the recent research published on obesity in India.

Now, you must be thinking, I know all this.
Why are you telling me these things again?
No, I am not here to just introduce you to the problem and go.
I am here to help you!

After losing 20 Kilos, self-educating myself about exercise and nutrition for around 2 years, I am here to help you with an answer.

To lose weight and to become healthy, you need to follow these 6 steps:

1. Choose your Why?

The first thing which is very important in anything that you do is choosing your why.
Why do you want to lose weight? Why do you want to be fit and healthy?
This reason can be anything.
It can be, you want to look good in clothes or you want to play with your kids the way you used to play before or you want to impress girls. It can be anything.
This reason should be strong enough to hold you on this journey of becoming fit.

2. Choose How?
You need to figure out how you are going to start this journey.
You can start running, you can start going Gym, you can learn some dance form which you always wanted to learn, you can learn any martial art form, you can learn yoga, etc, etc.
It is totally up to you, what you want to select and what you enjoy doing.

3. Choose How often?

After selecting how now it is time to select how often you can do this?
If it’s possible, you do it every day. If you cannot take out the time every day, you can do it thrice a week, twice a week. It depends on you, but make sure you show up on the days that you have selected for yourself.

4. Clean your diet

Diet is the most important thing when it comes to weight loss or fat loss.
You know deep down within you what food is good for you and what is not.
Start making healthier choices in your daily routine.

Start with small changes

Start having whole wheat or whole grain bread instead of sugary biscuits for breakfast.
Start eating Upma or Poha or Idli or Vada or Dosa or Oats for breakfast or for an evening snack.

Avoid juices, sugary drinks, sugary cereals, white bread.

Start having 1 teaspoon of sugar in your chai instead of 2 teaspoons.

Reduce your frequency of ordering from online food delivery apps as you are not sure of what kind of oil and substances they put while cooking your food.

Start carrying home-cooked food to your office, college.
Eliminate junk food completely from your diet. If you can’t eliminate it completely, eat once a week.

Control your cravings (This is where your why will help you)

5. Keep a track of your progress

Try keeping a track of your progress.

If you can keep a track of your weight on a weekly basis, that will be great.
You can compare the weight of the first week of the second week.
Though, tracking your weight is not the best way of tracking progress as your weight includes your water weight, muscle mass, and fat mass.
however, for a beginner, it will help.

Another option is using your mirror. You can click a picture of yours every day and after a week or two, you can compare it and see the progress. Don’t compare your first-week picture with the second-week picture as to when you start exercising newly, it takes a while to see results that can be visible to naked eyes.
It will at least take three to four weeks to see good results.

6. Take help from professionals if you need

You can take the help of the following professionals:

Nutritionist- If you don’t want to go through the pain of making healthier food choices by yourself or not sure of what to eat and how much to eat, you can consult a nutritionist.
A nutritionist will take care of what food you are allergic to, what you like to eat. He/She will also take into consideration the medical problems(if you have any) and accordingly prepare a diet plan

Personal Trainer- if you have joined a gym for the first time and not sure of what exercises to do, you can consult a personal trainer.
A personal trainer will help you in designing your exercise program, teaching you the correct form and technique of the exercise. He/She will also motivate you when you don’t feel like working out or doing that extra rep in the gym.

These are the six steps that I followed while starting my own weight loss.
You can follow these six steps and kickstart your journey too.

I hope I was able to help you to take that first step towards being your healthier version.
If you have any doubts or suggestions, you can put it in the comments below.

Thank you & Have a great day ahead!