Diet plan
Pick one option per meal window. Calories/protein are approximate (±10%). The two rules that matter most are protein 160 g/day and oil control (measure oil).
Meal timing (built for your 9–11 PM training)
- Breakfast (9–10 AM)
- Snack (12–1 PM)
- Lunch (2:30–4 PM)
- Evening snack (6:30–7:30 PM)
- Pre‑workout (8–8:30 PM)
- Post‑workout dinner (11:15 PM–12 AM)
Fiber boosters (easy add-ons)
Aim ~35 g fiber/day. If your day is mostly idly/dosa/rice/chapati, add 1–2 of these to reach the target without increasing hunger.
- Isabgol (psyllium): 1 tsp in 300–400 ml water (start low). Keep 2 hours away from medicines/supplements.
- Chia: 1 tbsp (soaked) in curd or water.
- Sabja (basil seeds): 1 tsp soaked in water (cooling).
- Flaxseed: 1 tbsp (ground) in curd/sambar (watch calories).
Heat reduction (night) — gond katira routine
- Soak gond katira in water for 6–8 hours (it expands). Start with a very small piece; drink with 300–500 ml water.
- If it increases night bathroom trips, reduce bedtime water and drink more water earlier in the day.
Full printable sheet is in Remedies.
Workout day vs rest day swap
Workout day (2300 kcal)
- Keep carb portions as written (fuel training).
- Put most carbs pre + post workout.
Rest day (2100 kcal)
- Reduce rice by ½ cup cooked OR reduce 1 chapati.
- Replace with extra veg + protein (whites/tofu/paneer).
- Keep fats slightly higher for recovery/satiety.
Breakfast (target 450–600 kcal, 35–55 g protein)
| Option | What to eat (eggitarian, Indian) | Calories | Protein |
|---|---|---|---|
| A | 3 whole eggs + 250 ml egg whites bhurji + veggies | ~520 | ~50 g |
| B | 2 whole eggs + 300 ml egg whites omelet + 1 fruit | ~450–500 | ~45–50 g |
| C | Whey 1 scoop + 2 idlis + sambar (1 bowl) | ~450–520 | ~35–40 g |
| D | Low‑fat paneer 200 g + salad + 1 chapati | ~520–600 | ~45–55 g |
| E | Tofu 250 g scramble + 2 small dosas (minimal oil) | ~550–650 | ~40–50 g |
Snack (target 200–350 kcal, 20–35 g protein)
| Option | What to eat (eggitarian, Indian) | Calories | Protein |
|---|---|---|---|
| A | Whey 1 scoop (water) + black coffee/tea | ~120 | ~24 g |
| B | Tofu 200 g stir‑fry (minimal oil) | ~220–260 | ~24–28 g |
| C | Curd 200 g + 4 egg whites | ~220–260 | ~25–30 g |
| D | Low‑fat paneer 150 g + cucumber/tomato | ~240–300 | ~30–35 g |
Lunch (target 550–700 kcal, 40–60 g protein)
| Option | What to eat (eggitarian, Indian) | Calories | Protein |
|---|---|---|---|
| A | Rice 1–1.25 cups cooked + sambar (big bowl) + tofu 200 g + salad | ~600–700 | ~45–55 g |
| B | 3 chapati + low‑fat paneer 200 g + sabzi | ~650–750 | ~50–60 g |
| C | Egg curry (3 eggs) + rice 1 cup + curd 150 g + veg | ~650–750 | ~40–50 g |
| D | Tofu 250 g + 2 chapati + veg + buttermilk | ~600–700 | ~45–55 g |
Evening snack (target 250–400 kcal, 20–35 g protein)
| Option | What to eat (eggitarian, Indian) | Calories | Protein |
|---|---|---|---|
| A | Whey 1 scoop + 1 banana | ~220–240 | ~24 g |
| B | Low‑fat paneer 150 g + fruit or buttermilk | ~300–400 | ~30–35 g |
| C | 2 whole eggs + 200 ml egg whites (quick omelet) | ~300–350 | ~30–35 g |
| D | Curd 250 g + whey ½ scoop | ~220–300 | ~25–35 g |
Pre‑workout (target 350–550 kcal, 30–45 g protein)
| Option | What to eat (eggitarian, Indian) | Calories | Protein |
|---|---|---|---|
| A | 300 ml egg whites + 2 chapati | ~420–480 | ~40–45 g |
| B | Whey 1 scoop + 2 idlis + sambar | ~400–500 | ~35–40 g |
| C | Curd 250 g + banana + whey ½–1 scoop | ~400–520 | ~35–50 g |
| D | Tofu 200 g + rice 1 cup + veg (light oil) | ~500–650 | ~35–45 g |
Post‑workout dinner (target 450–700 kcal, 45–70 g protein)
| Option | What to eat (eggitarian, Indian) | Calories | Protein |
|---|---|---|---|
| A | Whey 1 scoop + 300 ml egg whites + 1 fruit | ~350–450 | ~50–60 g |
| B | Low‑fat paneer 250 g + salad + 1 chapati | ~550–700 | ~60–70 g |
| C | Tofu 250 g + rice 0.75–1 cup + veg | ~550–700 | ~45–55 g |
| D | 2 whole eggs + 300 ml egg whites + 2 idlis (if hungry) | ~550–650 | ~55–65 g |