This is the meal planning for the 12 weeks of exercise program for the beginners. this is a reference diet plan where I have explained how to adopt the healthy eating behaviour and what are the good food source. I have created 3 sample meal plans and you can take the reference from this diet plan
. You need to calculate your maintenance calories and then you have to decide how much calories you have to consume as per your fitness goal. link are available below for the videos where I have explained about how to count your maintenance calories, fat loss calories and weight gain muscle building calories. you can download the PDF for the diet chart. any query regarding calories intake or diet, please write in the comment box. I will answer those queries.

Download PDF

How to calculate maintenance calories

how to calculate fat loss maintenance calories

how to calculate calories for weight gain or muscle building

thanks
Om Bisht
ACE Certified fitness trainer
Pursuing diploma in health and nutrition