What are the best strategies for planning a balanced diet?

Hello doctor,

I am a strict vegetarian and have been consistently going to the gym every morning. While I have noticed some changes, I have not achieved the lean physique I am aiming for. I am a foodie and enjoy eating a wide variety of vegetarian foods. Unfortunately, I am accumulating fat mainly in my face and stomach rather than in other areas of my body. Could you suggest a daily diet plan? I work from 11:00 AM to 6:00 PM, so I am not physically active during that time.

Please suggest.

Hello doctor,

Thank you for the reply.

My waist is approximately 32 inches. I wake up around 7:30 AM and start my day with apple cider vinegar mixed with honey, lemon, and cinnamon in warm water before heading to the gym. I go to the gym at 8:00 AM and return by 9:15 AM. After the gym, I have cottage cheese (about 1.76 to 2.46 ounces) along with a cup of green tea and four almonds. Then, I take a shower, perform my prayers, and have breakfast.

At 10:30 AM, I eat two to three flatbreads with curd and vegetables, along with milk tea. Around 1:00 to 2:00 PM, I have a carrot and a cucumber or any kind of fruit. Around 3:00 PM, I eat rice with papad, dal, and one vegetable. In the evening, when I return home, I have some snacks with a cup of green tea, which might include popcorn or other items like fried samosas.

At night, I eat two to three flatbreads with a vegetable and have a glass of milk before bed. On weekends, I go out with friends and drink alcohol once a week. I am a regular smoker and sometimes eat high-calorie food at restaurants twice a week. My sedentary period, with no physical activity, is from 11:00 AM to 6:00 PM. My goal is to lead a healthy life and achieve a fit body to show off.