Day 1
- Breakfast (8 AM): 50g protein oats with milk, 1 tbsp chia seeds, 5 almonds
- Lunch (1:30 PM): 2 chapati, 100g paneer curry, mixed vegetables, curd
- Evening snack: 1 bowl sprouts salad + cucumber
- Dinner: Tofu stir fry
Nutrition
Diet Plans
Simple, practical meal plans you can follow alongside your training.
Diet Plan 1
Morning
- Protein oats — 50 g
- Carrot — 50 g
- Papaya — 50 g
Afternoon
- Rice — 100 g (cooked)
- Steam vegetables curry
- Eggs — 2 whole
- Cucumber salad
Night
- Option 1: Rice — 100 g (cooked)
- Option 2: Chapati — 2
- Chicken breast — 150 g
Diet Plan 2
Morning
- Scrambled eggs — 4 eggs
- Carrot — 50 g
- Papaya — 50 g
Afternoon
- Rice — 100 g (cooked)
- Chicken breast — 150 g
- Cucumber salad
- Buttermilk — 1 glass
Night
- Sprouts salad — 1 bowl
- Eggs — 2 whole
3-Day Sample Plan
Day 2
- Breakfast: 2 moong dal chilla, mint chutney, curd
- Lunch: 1 cup rice, dal, vegetable curry, salad
- Evening snack: Roasted chana + green tea
- Dinner: Paneer salad bowl + stir-fried vegetables
Day 3
- Breakfast: Protein oats with milk + 5 almonds
- Lunch: 2 chapati, 100g paneer curry, cucumber salad, curd
- Evening snack: Sprouts salad + buttermilk
- Dinner: Tofu stir fry