Day 1 MONDAY
Breakfast:
• 100g oats cooked in 225ml milk + 1 tbsp honey + handful nuts
≈ 704 kcal, 26.5g protein, 108g carbs
Lunch:
• 150g grilled paneer with tandoori spices + 3 wheat rotis + fresh salad
≈ 690 kcal, 38.5g protein, 66g carbs
Evening Snack:
• Moong chaat + 50g low-fat curd
≈ 200 kcal, 13g protein, 20g carbs
Post-Gym Snack:
• 150g low-fat curd + 10 almonds
≈ 150 kcal, 15g protein, 6g carbs
Dinner:
• 150g soya chunks cooked in tomato-onion masala + 3 wheat rotis
≈ 820 kcal, 60g protein, 84g carbs
Before Bed:
• 150g low-fat curd + 1 tsp flaxseeds
≈ 95 kcal, 9g protein, 5g carbs
Day 1 Total:
≈ 2,659 kcal, 162g protein, 289g carbs
Day 2 TUESDAY
Breakfast:
• 100g oats cooked in 225ml milk + 1 tbsp honey + handful nuts
≈ 704 kcal, 26.5g protein, 108g carbs
Lunch:
• 150g soy granules (kheema style) + 3 wheat rotis + kachumber salad
≈ 670 kcal, 55g protein, 66g carbs
Evening Snack:
• Boiled black chana salad
≈ 200 kcal, 13g protein, 30g carbs
Dinner (Post Gym):
• 150g grilled paneer tikka + 2 wheat rotis
≈ 590 kcal, 52g protein, 44g carbs
Post-Gym Snack:
• 3 egg whites
≈ 51 kcal, 11g protein, 0g carbs
Before Bed:
• 100g curd + 1 tsp pumpkin seeds
≈ 95 kcal, 6g protein, 5g carbs
Day 2 Total:
≈ 2,310 kcal, 163.5g protein, 253g carbs
Day 3 WEDNESDAY
Breakfast:
• 100g oats cooked in 225ml milk + 1 tbsp honey + handful nuts
≈ 704 kcal, 26.5g protein, 108g carbs
Lunch:
• 150g moong dal or mixed dal + 3 wheat rotis + fresh salad
≈ 660 kcal, 38g protein, 66g carbs
Evening Snack:
• 50g roasted chana + cucumber sticks
≈ 190 kcal, 12g protein, 20g carbs
Dinner (Post Gym):
• Palak paneer (150g) + 3 wheat rotis
≈ 710 kcal, 55g protein, 60g carbs
Post-Gym Snack:
• 3 egg whites
≈ 51 kcal, 11g protein, 0g carbs
Before Bed:
• 150g curd
≈ 90 kcal, 7g protein, 6g carbs
Day 3 Total:
≈ 2,355 kcal, 144.5g protein, 260g carbs
Day 4 THURSDAY
Breakfast:
• 100g oats cooked in 225ml milk + 1 tbsp honey + handful nuts
≈ 704 kcal, 26.5g protein, 108g carbs
Lunch:
• 150g grilled paneer + 3 wheat rotis + raw salad
≈ 690 kcal, 38.5g protein, 66g carbs
Evening Snack:
• 25g roasted soy nuts + 1 orange
≈ 180 kcal, 11g protein, 24g carbs
Post-Gym Snack:
• 150g boiled chickpeas with chaat masala/lemon
≈ 160 kcal, 15g protein, 25g carbs
Dinner:
• 150g soy nuggets curry + 3 wheat rotis
≈ 830 kcal, 60g protein, 93g carbs
Before Bed:
• 1 cup skim milk (250ml)
≈ 90 kcal, 8g protein, 12g carbs
Day 4 Total:
≈ 2,654 kcal, 159g protein, 328g carbs
Day 5 FRIDAY
Breakfast:
• 100g oats cooked in 225ml milk + 1 tbsp honey + handful nuts
≈ 704 kcal, 26.5g protein, 108g carbs
Lunch:
• 150g soy chunks + 3 wheat rotis + kachumber salad
≈ 670 kcal, 55g protein, 66g carbs
Evening Snack:
• 1 apple + 10 peanuts
≈ 160 kcal, 4g protein, 30g carbs
Dinner (Post Gym):
• 150g moong dal curry + 3 wheat rotis + methi stir fry
≈ 730 kcal, 38g protein, 70g carbs
Post-Gym Snack:
• 3 egg whites
≈ 51 kcal, 11g protein, 0g carbs
Before Bed:
• 150g curd
≈ 90 kcal, 7g protein, 6g carbs
Day 5 Total:
≈ 2,405 kcal, 141.5g protein, 280g carbs
Day 6 SATURDAY
Breakfast:
• 100g oats cooked in 225ml milk + 1 tbsp honey + handful nuts
≈ 704 kcal, 26.5g protein, 108g carbs
Lunch:
• 150g moong dal or chana dal + 3 wheat rotis + fresh salad
≈ 670 kcal, 38g protein, 66g carbs
Evening Snack:
• 50g chana + 50g curd bowl
≈ 180 kcal, 15g protein, 15g carbs
Dinner (Post Gym):
• 150g paneer bhurji + 3 wheat rotis
≈ 720 kcal, 55g protein, 60g carbs
Post-Gym Snack:
• 3 egg whites
≈ 51 kcal, 11g protein, 0g carbs
Before Bed:
• 1 glass skim milk + 1 tsp chia seeds
≈ 100 kcal, 9g protein, 12g carbs
Day 6 Total:
≈ 2,425 kcal, 154.5g protein, 261g carbs
Day 7 SUNDAY
Breakfast:
• 100g oats cooked in 225ml milk + 1 tbsp honey + handful nuts
≈ 704 kcal, 26.5g protein, 108g carbs
Lunch:
• 150g soy nuggets curry + 3 wheat rotis + fresh salad
≈ 700 kcal, 55g protein, 66g carbs
Evening Snack:
• 50g roasted chana + tea (without sugar)
≈ 170 kcal, 12g protein, 15g carbs
Dinner (Post Gym):
• 150g grilled paneer or soy chunks stir fry + 3 wheat rotis
≈ 720 kcal, 55g protein, 60g carbs
Post-Gym Snack:
• 3 egg whites
≈ 51 kcal, 11g protein, 0g carbs
Before Bed:
• 100g curd + 1 tsp flaxseeds
≈ 90 kcal, 7g protein, 6g carbs
Day 7 Total:
≈ 2,435 kcal, 168.5g protein, 255g carbs
