Here’s a balanced non-vegetarian diet plan for women 🍗🥗
(Good for protein, energy, hormones & overall health)

🌅 Morning (Empty Stomach)
1 glass warm water + lemon 🍋
4 soaked almonds + 1 walnut

👉 Boosts metabolism & digestion

🍳 Breakfast (8–9 AM)

Choose one:

2 boiled eggs + brown bread + fruit
Oats + milk + nuts
Vegetable omelette + 1 roti
Smoothie (banana + milk + chia seeds)

👉 High protein start 💪

☀️ Mid-Morning Snack (11 AM)
1 fruit (apple / orange / papaya) 🍎
Coconut water 🥥

👉 Keeps you fresh & hydrated

🍛 Lunch (1–2 PM)
1–2 roti or brown rice
Grilled chicken / fish curry / egg curry 🍗🐟
1 bowl green sabzi
Salad (cucumber, carrot, beetroot)

👉 Perfect mix of protein + fiber

☕ Evening Snack (4–5 PM)
Green tea 🍵
Boiled eggs OR roasted chana/makhana

👉 Avoid fried snacks

🌙 Dinner (7–8 PM)
Grilled chicken / fish + veggies
OR 1–2 roti + egg curry
OR soup + chicken pieces

👉 Keep dinner light & protein-rich

🌜 Before Bed
1 glass warm milk 🥛 (optional)

👉 Helps in recovery & sleep

🌸 Important Tips for Women

✔ Eat protein daily (eggs, chicken, fish)
✔ Include iron-rich foods (eggs, green veggies)
✔ Add calcium (milk, curd)
✔ Drink 7–8 glasses water 💧
✔ Prefer grilled/boiled over fried

💡 Goal-Based Adjustments:
Weight loss: More grilled protein, less rice/roti
Muscle gain: Add extra eggs/chicken
Low energy: Add banana shake or dates