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Diet Plan

The document provides a budget-friendly muscle gain diet plan tailored for individuals with limited resources and gym access. It outlines a daily meal schedule including pre-workout, post-workout, lunch, snacks, and dinner options, emphasizing protein intake and affordable food choices. Additionally, it offers tips for muscle building, such as training frequency, hydration, and sleep recommendations.

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Rohan Santosh Jadhav
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27 views2 pages

Diet Plan

The document provides a budget-friendly muscle gain diet plan tailored for individuals with limited resources and gym access. It outlines a daily meal schedule including pre-workout, post-workout, lunch, snacks, and dinner options, emphasizing protein intake and affordable food choices. Additionally, it offers tips for muscle building, such as training frequency, hydration, and sleep recommendations.

Uploaded by

Rohan Santosh Jadhav
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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Goal: Muscle Gain + Abs

Resources: Mess food (2 tiffins/day), limited budget, gym access.

Daily Budget-Friendly Muscle Gain Diet Plan


Morning (Empty Stomach) – 6:30 to 7:30 AM

• 1 glass warm water + pinch of salt + ½ lemon (cleanses system)


• Optional (if affordable): 5 soaked almonds + 1 banana
• Pre-workout (30 min before gym):
o 1 banana + black coffee or just water

Post Workout – 9:00 to 10:00 AM

• 1 scoop whey protein in water (if affordable)


If not:
o 2 boiled eggs + 1 banana OR
o Peanut chikki or roasted peanuts (a handful) + banana

Lunch (Mess Tiffin) – 12:30 to 2:00 PM

• 4 Roti
• 1 bowl dal or mataki/chana curry
• 1 bowl rice (moderate amount)
• Optional add-on (cheap sources):
o Add 1 boiled egg or 100g curd if affordable
o 1 cucumber/onion (raw salad)

Evening Snack – 4:30 to 5:30 PM

• 1 banana or apple
• Handful of roasted chana or peanuts
• OR 2 boiled eggs
• Black coffee (optional) if energy is low
Dinner (Mess Tiffin) – 8:00 to 9:00 PM

• 2-3 roti
• 1 bowl dal or curry (mataki/chana/dal etc.)
• Small bowl rice (skip if cutting fat, take more if bulking)
• Raw salad (onion, cucumber, tomato) – optional but great

Before Bed (10:00 to 11:00 PM)

• 1 glass milk (if available and affordable)


• Or a handful of peanuts/chana/chikki
• Or curd (small bowl)

Cheap High-Protein Add-ons (Optional)


Food Protein (approx) Cost-effective?
2 Boiled Eggs 12g ✅ Yes
100g Roasted Chana 17g ✅ Yes
100g Mataki/Chana 15-20g ✅ Already in mess
1 Scoop Whey 20-25g ❌ If tight budget
200ml Milk 6-7g ✅ Yes
Curd (100g) 4g ✅ Yes

Tips for Muscle Building


• Train 5–6 days/week with progressive overload.
• Prioritize protein + calories to grow.
• Sleep at least 7 hours daily.
• Stay hydrated (3–4L water/day).
• Avoid too much fried food or sugar.

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