DIET PLAN

Indian meal plan · ~1800 kcal · Veg & Non-Veg
MONDAY
Chest + Triceps Day · ~1800 kcal
🌅 Breakfast · 8:00 AM
Eggs + Oats
Moong Dal Chilla + Curd
  • 3 whole eggs (scrambled or boiled)
  • 1 cup oats with water or milk
  • 1 banana
  • Black coffee (no sugar)
  • 2–3 moong dal chilla with veggies
  • 100g low-fat curd
  • 1 banana
  • Black coffee (no sugar)
420 kcal28g protein 380 kcal22g protein
☕ Mid-Morning · 11:00 AM
Fruit + Nuts
  • 1 apple or guava
  • 10–12 almonds or walnuts
  • Green tea or black coffee
180 kcal5g protein
🍽️ Lunch · 1:30 PM
Chicken Rice Bowl
Dal + Paneer Bowl
  • 150g grilled/boiled chicken breast
  • 1 cup brown rice or 2 rotis
  • Dal or sabzi on the side
  • Salad (cucumber, tomato, onion)
  • 1 cup dal (any variety)
  • 2 rotis or 1 cup brown rice
  • 100g paneer bhurji or sabzi
  • Salad (cucumber, tomato, onion)
520 kcal45g protein 480 kcal28g protein
⚡ Pre-Gym Snack · ~2 hrs before
Banana + Protein (Strength Day)
  • 1–2 bananas
  • 2 boiled eggs or 1 scoop whey
  • 100ml low-fat milk (optional)
  • 1–2 bananas
  • 1 scoop whey protein in milk
280 kcal22g protein
🌙 Dinner · Post-Workout
High-Protein Dinner
Paneer / Tofu Dinner
  • 100–120g grilled chicken or fish
  • 1 roti or skip if full
  • Dal or sabzi
  • 100g curd
  • 150g paneer or tofu (any prep)
  • 1 roti or skip if full
  • Dal or sabzi
  • 100g low-fat curd
380 kcal40g protein 400 kcal32g protein
💡 Monday sets the tone. Nail your meals today and the rest of the week falls into place. Strength days need more protein — hit 130g+ today.
TUESDAY
Cardio Day · ~1700 kcal
🌅 Breakfast · 8:00 AM
Egg White Oats
Poha + Curd
  • 4 egg whites + 1 whole egg omelette
  • 1 cup oats with cinnamon
  • Green tea
  • 1.5 cups poha with peas and vegetables
  • 100g low-fat curd
  • Green tea
380 kcal30g protein 350 kcal18g protein
☕ Mid-Morning · 11:00 AM
Protein Shake or Buttermilk
  • 1 scoop whey in water or milk
  • Or: 250ml chaas (buttermilk) with jeera
160 kcal25g protein
🍽️ Lunch · 1:30 PM
Roti + Sabzi + Chicken
Rajma Rice Bowl
  • 2 rotis (wheat)
  • 100g chicken curry (light)
  • Mixed veggie sabzi
  • 100g curd
  • 1 cup rajma (kidney beans)
  • 1 cup brown rice
  • Salad with onion + tomato + lemon
  • 100g curd
500 kcal38g protein 490 kcal26g protein
⚡ Pre-Cardio Snack · ~1 hr before
Light Snack (Cardio Day)
  • 1 banana or 1 slice brown bread
  • Black coffee (optional pre-workout boost)
  • Keep it light — cardio needs less fuel than weights
120 kcal3g protein
🌙 Dinner · Post-Workout
Light High-Protein Dinner
Tofu Stir Fry + Dal
  • 150g baked or grilled fish
  • Stir-fried vegetables (minimal oil)
  • Dal soup or curd
  • Skip roti if not hungry
  • 150g tofu stir-fried with vegetables
  • 1 cup dal (thin)
  • 1 roti optional
  • 100g curd
360 kcal38g protein 380 kcal30g protein
💡 Cardio day = lighter carbs. Keep dinner lean and clean. Your body burns fat for energy on cardio days so no need for heavy starchy meals.
WEDNESDAY
Back + Biceps Day · ~1800 kcal
🌅 Breakfast · 8:00 AM
Egg Bhurji + Brown Bread
Besan Chilla + Curd
  • 3 whole eggs bhurji (onion, tomato, spices)
  • 2 slices brown bread
  • Black coffee
  • 2–3 besan chilla (gram flour pancakes)
  • Green chutney
  • 100g curd + black coffee
420 kcal30g protein 380 kcal24g protein
☕ Mid-Morning · 11:00 AM
Greek Yogurt / Curd Bowl
  • 200g Greek yogurt or hung curd
  • Pinch of cumin powder + salt
  • 5 walnuts
200 kcal18g protein
🍽️ Lunch · 1:30 PM
Chicken Dal Rice
Chole + Roti
  • 150g chicken breast (boiled or curry)
  • 1 cup dal
  • 1 cup brown rice or 2 rotis
  • Salad with lemon
  • 1 cup chole (chickpeas)
  • 2 rotis (wheat)
  • Onion + tomato salad with lemon
  • 100g curd
530 kcal48g protein 500 kcal28g protein
⚡ Pre-Gym Snack · ~2 hrs before
Banana + Protein (Strength Day)
  • 1–2 bananas
  • 2 boiled eggs or 1 scoop whey
  • 1–2 bananas
  • 1 scoop whey in low-fat milk
280 kcal22g protein
🌙 Dinner · Post-Workout
Egg Curry + Roti
Paneer Sabzi + Roti
  • 3 boiled eggs in light curry
  • 1–2 rotis
  • Dal or sabzi
  • 150g paneer in light masala
  • 1–2 rotis
  • Dal or mixed sabzi
380 kcal28g protein 400 kcal30g protein
💡 Keep protein high on back days to fuel recovery. Curd and dal are your best friends this week.
THURSDAY
Cardio Day · ~1700 kcal
🌅 Breakfast · 8:00 AM
Overnight Oats + Eggs
Idli + Sambar
  • 1 cup overnight oats (banana + milk)
  • 2 boiled eggs
  • Black coffee
  • 3–4 small idlis
  • Sambar (dal-based, protein rich)
  • Coconut chutney (small amount) + black coffee
400 kcal26g protein 360 kcal18g protein
☕ Mid-Morning · 11:00 AM
Fruit + Nuts
  • 1 orange or pomelo
  • 10 almonds
  • Green tea
160 kcal4g protein
🍽️ Lunch · 1:30 PM
Tuna / Chicken Wrap
Mixed Dal + Brown Rice
  • 120g canned tuna or chicken
  • 2 rotis or 1 cup rice
  • Onion, tomato, cucumber salad + curd
  • 1 cup mixed dal (masoor + chana)
  • 1 cup brown rice
  • Cucumber + tomato salad + 100g curd
490 kcal42g protein 470 kcal26g protein
⚡ Pre-Cardio Snack · ~1 hr before
Light Pre-Cardio Snack
  • 1 banana
  • Black coffee (optional)
  • Keep it very light — cycle/elliptical doesn't need much fuel
100 kcal1g protein
🌙 Dinner · Post-Workout
Egg White Scramble + Dal
Soya Chunks + Dal
  • 5–6 egg whites scrambled
  • 1 cup dal or soup
  • 1 roti (optional)
  • Stir-fried vegetables
  • 100g soya chunks (keema or curry)
  • 1 cup dal
  • 1 roti (optional) + stir-fried vegetables
340 kcal34g protein 380 kcal36g protein
💡 Keep dinner high-protein and low-carb on cardio days. Your body is primed to burn fat overnight after cardio.
FRIDAY
Shoulders + Legs Day · ~1900 kcal
🌅 Breakfast · 8:00 AM
Power Breakfast
Power Veg Breakfast
  • 4 whole eggs (any prep)
  • 2 slices brown bread with peanut butter
  • 1 banana + black coffee
  • Moong dal chilla × 3
  • 2 slices brown bread with peanut butter
  • 1 banana + black coffee
520 kcal34g protein 480 kcal26g protein
☕ Mid-Morning · 11:00 AM
Whey + Banana
  • 1 scoop whey protein
  • 1 banana (blend or eat separately)
240 kcal28g protein
🍽️ Lunch · 1:30 PM
Heavy Leg-Day Lunch
Protein-Heavy Veg Lunch
  • 200g chicken (any prep)
  • 1.5 cups rice or 3 rotis
  • Dal + sabzi + salad
  • 150g paneer (curry or grilled)
  • 1.5 cups brown rice or 3 rotis
  • 1 cup dal + salad + curd
620 kcal52g protein 580 kcal38g protein
⚡ Pre-Gym Snack · ~2 hrs before
Leg Day Fuel (Most Important Snack)
  • 2 bananas
  • 2 boiled eggs or 1 scoop whey
  • Black coffee (mandatory — leg day energy)
  • 2 bananas
  • 1 scoop whey in milk
  • Black coffee (mandatory — leg day energy)
340 kcal24g protein
🌙 Dinner · Post-Workout
Chicken + Dal Dinner
Tofu + Dal Dinner
  • 120g grilled chicken
  • 1 cup masoor dal
  • 1–2 rotis
  • 150g grilled tofu with masala
  • 1 cup masoor dal
  • 1–2 rotis
380 kcal40g protein 400 kcal34g protein
💡 Legs are your biggest muscle group — they need the most fuel. Eat slightly more carbs today. Never skip the pre-gym snack on leg day.
SATURDAY
HIIT Day · ~1800 kcal
🌅 Breakfast
Weekend Protein Breakfast
Weekend Veg Breakfast
  • 3 eggs + 2 egg whites omelette
  • 2 rotis or 1 cup oats
  • 1 banana + black coffee
  • Paneer bhurji (100g paneer with veggies)
  • 2 rotis or 1 cup oats
  • 1 banana + black coffee
500 kcal38g protein 480 kcal32g protein
☕ Mid-Morning
Curd or Protein Shake
  • 200g hung curd with berries/pomegranate
  • Or: 1 scoop whey shake
180 kcal20g protein
🍽️ Lunch
Chicken Rice + Dal
Paneer + Chole + Roti
  • 200g chicken (grilled or curry)
  • 1.5 cups rice or 3 rotis
  • Dal + salad
  • 100g paneer + 1 cup chole
  • 2–3 rotis
  • Salad + curd
580 kcal50g protein 560 kcal36g protein
⚡ Pre-HIIT Snack · ~1.5 hrs before
HIIT Fuel
  • 2 bananas (fast energy for burpees)
  • Black coffee + creatine (if using)
  • Do NOT eat heavy — you'll feel sick during HIIT
200 kcal2g protein
🌙 Dinner · Post-HIIT
Post-HIIT Recovery Dinner
Post-HIIT Veg Dinner
  • 150g grilled chicken or fish
  • Dal + sabzi
  • 1 roti + 100g curd
  • 150g paneer or tofu
  • Dal + stir-fried vegetables
  • 1 roti + 100g curd
380 kcal42g protein 420 kcal36g protein
💡 HIIT burns 500–700 kcal. You've earned your dinner. But don't binge — stay on plan. Your body needs clean fuel to recover tonight.
SUNDAY
Rest + Meal Prep · ~1600 kcal
📦 Today is Meal Prep Day
Spend 45–60 min cooking for Mon–Wed. Boil eggs, cook chicken/dal in bulk, portion into boxes. This single habit is what makes diet consistency possible on busy weekdays.
🌅 Breakfast · Relaxed timing
Relaxed Breakfast
Relaxed Veg Breakfast
  • 3 whole eggs (any style)
  • 2 slices brown bread
  • 1 glass low-fat milk + 1 fruit (apple or papaya)
  • Upma or poha (1.5 cups)
  • 100g curd + 1 glass low-fat milk
  • 1 fruit (apple or papaya)
440 kcal28g protein 400 kcal20g protein
☕ Mid-Morning
Light Snack
  • 1 cup chaas (buttermilk)
  • 10–12 almonds + green tea
150 kcal6g protein
🍽️ Lunch
Full Sunday Meal
Full Sunday Veg Meal
  • 200g chicken (taste-test the prep!)
  • Dal of your choice
  • 2 rotis or rice + salad + curd
  • Chole or rajma (cook a big batch)
  • Dal (taste-test what you're prepping)
  • 2 rotis or rice + salad + curd
560 kcal48g protein 520 kcal30g protein
🌆 Evening Snack
Walk + Light Snack
  • Go for a 30–40 min walk outdoors
  • 1 cup curd + nuts or 1 fruit + green tea
150 kcal6g protein
🌙 Dinner · Light
Light Dinner
Light Veg Dinner
  • 2–3 boiled eggs or 100g chicken
  • Dal soup or sabzi
  • 1 roti (optional)
  • 100g paneer or tofu
  • Dal soup or sabzi
  • 1 roti (optional)
300 kcal26g protein 320 kcal28g protein
💡 Rest day = lower calories is fine. Eat clean, sleep 8 hours, drink 3–4L water. The meal prep you do today is the most productive fitness action of your entire week.
OVERVIEW
Weekly Snapshot
7-Day Meal Summary
Day
Breakfast
Lunch
Pre-Gym
Dinner
MON
Chest
Eggs + Oats
Chicken Rice Bowl
Banana + Eggs
Chicken + Dal
TUE
Cardio
Egg White Oats
Roti + Chicken
Banana + Coffee
Grilled Fish + Veg
WED
Back
Egg Bhurji + Bread
Chicken Dal Rice
Banana + Eggs
Egg Curry + Roti
THU
Cardio
Overnight Oats + Eggs
Tuna Wrap
Banana + Coffee
Egg White + Dal
FRI
Legs
4 Eggs + PB Bread
Heavy Chicken Meal
2 Bananas + Eggs
Chicken + Dal
SAT
HIIT
Omelette + Oats
Chicken Rice + Dal
2 Bananas + Coffee
Grilled Chicken + Dal
SUN
Rest
Eggs + Bread + Milk
Full Chicken Meal
Walk + Curd
Eggs + Dal
MON
Chest
Moong Dal Chilla
Dal + Paneer Bowl
Banana + Whey
Paneer + Dal
TUE
Cardio
Poha + Curd
Rajma Rice Bowl
Banana + Coffee
Tofu + Dal
WED
Back
Besan Chilla + Curd
Chole + Roti
Banana + Whey
Paneer Sabzi + Roti
THU
Cardio
Idli + Sambar
Mixed Dal + Rice
Banana + Coffee
Soya Chunks + Dal
FRI
Legs
Chilla + PB Bread
Paneer + Dal + Rice
2 Bananas + Whey
Tofu + Dal
SAT
HIIT
Paneer Bhurji + Oats
Paneer + Chole
2 Bananas + Coffee
Paneer + Dal
SUN
Rest
Upma + Milk + Fruit
Chole + Rajma
Walk + Curd
Paneer + Dal
Weekly Grocery Essentials
🍗 Non-Veg
  • Chicken breast — 700–900g
  • Eggs — 18–24
  • Tuna cans — 2
  • Fish (any) — 300g
🥦 Veg Proteins
  • Paneer — 500g
  • Tofu — 400g
  • Soya chunks — 200g
  • Whey protein — 1 tub
🌾 Pantry (Both)
  • Dal (masoor, moong, chana) — 1kg each
  • Oats — 1kg
  • Brown rice — 1kg
  • Whole wheat atta — 2kg
🥗 Fridge (Both)
  • Low-fat curd — 1kg
  • Bananas — 10–14
  • Mixed vegetables — 1kg
  • Almonds / walnuts — 200g