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The document outlines a 7-day Indian bulking meal plan designed for a daily intake of 2000 calories, focusing on lean muscle gain through a variety of non-vegetarian and seafood dishes. Each day consists of four meals that include high-protein options, healthy carbohydrates, and fats. The plan features diverse Indian foods, ensuring balanced nutrition while promoting muscle growth.

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29 views20 pages

Converted Text - HTML

The document outlines a 7-day Indian bulking meal plan designed for a daily intake of 2000 calories, focusing on lean muscle gain through a variety of non-vegetarian and seafood dishes. Each day consists of four meals that include high-protein options, healthy carbohydrates, and fats. The plan features diverse Indian foods, ensuring balanced nutrition while promoting muscle growth.

Uploaded by

guptarnav0704
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Here's a 7-day Indian bulking meal plan (2000 calories/day) with non-veg and seafood, using a wide variety

of Indian foods. Each day includes 4


meals—focusing on protein, healthy carbs, and fats—tailored for lean muscle gain.

Day 1 – High Protein Chicken Day

Breakfast

Oats + 200 ml milk + 1 tsp honey – 250 kcal

3 boiled eggs + 1 slice toast – 260 kcal

Lunch
Steamed rice (100g) – 330 kcal

Chicken curry (150g) – 280 kcal

Cucumber salad – 30 kcal

Snack

Sweet potato (100g) + 2 boiled eggs – 230 kcal


Dinner

Chapati (2) – 160 kcal

Paneer bhurji (100g) – 200 kcal

Buttermilk – 60 kcal

Total: ~2010 kcal

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Day 2 – Egg & Fish Focus

Breakfast

Vegetable upma (1 bowl) – 250 kcal

3 scrambled eggs – 210 kcal

Lunch
Jeera rice (100g) – 340 kcal

Grilled fish (rohu/surmai, 100g) – 170 kcal

Moong dal (1 small bowl) – 120 kcal

Snack

Banana shake (banana + milk) – 220 kcal

Dinner
Egg curry (2 eggs) – 180 kcal

Chapati (2) – 160 kcal

Curd (100g) – 60 kcal

Total: ~1990 kcal

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Day 3 – Mutton and Millet Day

Breakfast

Poha with peanuts (1 bowl) – 250 kcal

1 boiled egg + 1 toast – 150 kcal

Lunch

Bajra roti (2) – 250 kcal


Mutton keema dry (100g) – 250 kcal

Mixed veg (light oil) – 80 kcal

Snack

Boiled chickpeas chaat (1 bowl) – 200 kcal

Dinner
Rice (80g) – 260 kcal

Egg bhurji (2 eggs + onion/tomato) – 200 kcal

Total: ~1990 kcal

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Day 4 – Prawn Power Day

Breakfast
Dosa (2) + coconut chutney – 300 kcal

Milk (200 ml) – 130 kcal

Lunch

Prawn curry (100g) – 160 kcal

Steamed rice (100g) – 330 kcal


Veg raita – 60 kcal

Snack

Dates (3) + boiled eggs (2) – 220 kcal

Dinner

Chapati (2) – 160 kcal

Palak paneer (100g) – 240 kcal


Total: ~2000 kcal

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Day 5 – Egg-Centric Friday

Breakfast

Egg sandwich (2 eggs, brown bread) – 280 kcal


Apple (1) – 80 kcal

Lunch

Chicken biryani (150g) – 450 kcal

Cucumber raita – 60 kcal

Snack

Banana + almonds (5) – 200 kcal


Dinner

Boiled eggs (3) – 210 kcal

Chapati (2) – 160 kcal

Lauki sabzi – 80 kcal

Total: ~2020 kcal


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Day 6 – Seafood Saturday

Breakfast

Besan cheela (2) + mint chutney – 250 kcal

Milk (200 ml) – 130 kcal

Lunch
Fish curry (surmai/rohu, 100g) – 170 kcal

Rice (90g) – 300 kcal

Boiled vegetables – 50 kcal

Snack

Sweet potato chaat (100g) + 2 boiled eggs – 250 kcal


Dinner

Chapati (2) – 160 kcal

Chicken sukka (100g) – 220 kcal

Total: ~1980 kcal

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Day 7 – Mutton & Paneer Sunday


Breakfast

Paratha (1) + curd (100g) – 250 kcal

2 boiled eggs – 140 kcal

Lunch

Mutton curry (100g) – 270 kcal


Rice (100g) – 330 kcal

Salad – 30 kcal

Snack

Milkshake (banana + milk + dates) – 250 kcal

Dinner

Paneer tikka (100g) – 200 kcal


Chapati (2) – 160 kcal

Total: ~1990 kcal

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