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Daily Routine UPSC Diet

The document outlines an optimized daily routine from 3:30 AM to 9:30 PM, focusing on UPSC study sessions and a balanced diet totaling around 1500 kcal. It includes specific meal preparations, workout schedules, and study times, emphasizing healthy eating with a variety of protein sources and vegetables. The meal plan consists of green juice, egg whites, chicken, rice, and snacks, ensuring nutritional balance throughout the day.

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dhinesh
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74 views2 pages

Daily Routine UPSC Diet

The document outlines an optimized daily routine from 3:30 AM to 9:30 PM, focusing on UPSC study sessions and a balanced diet totaling around 1500 kcal. It includes specific meal preparations, workout schedules, and study times, emphasizing healthy eating with a variety of protein sources and vegetables. The meal plan consists of green juice, egg whites, chicken, rice, and snacks, ensuring nutritional balance throughout the day.

Uploaded by

dhinesh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Optimized Daily Routine with Balanced Diet (~1500 kcal)

Daily Schedule (3:30 AM - 9:30 PM)

3:30 - 4:00 AM: Wake up. Prep green juice (amla, mint, ginger, lemon). Clean/cut eggs & veggies. Soak rice.

Prep pre-workout shake (half scoop whey + coffee).

4:00 - 4:15 AM: Travel to Praxis IAS Academy.

4:15 - 7:15 AM: UPSC Study Session 1 (3 × 55 mins + 2 × 10 min breaks).

7:15 - 7:30 AM: Return home.

7:30 - 8:00 AM: Steam 10 eggs, 250g chicken, chopped vegetables. Set 13-min timer.

8:00 - 9:00 AM: Gym workout.

9:00 - 9:15 AM: Freshen up.

9:15 - 10:00 AM: Breakfast: 5 egg whites + fruit bowl + banana nut smoothie (banana, 5 almonds, ½ scoop

whey, 1 tsp chia). Pack lunch: chicken + soya sauce, onion, tomato + 5 eggs + rice + supplements.

10:00 - 10:30 AM: Travel to class + visit site on the way.

10:30 - 1:00 PM: UPSC Study Session 2 (2 × 55 mins + 1 × 10 min break). Eat 5 boiled egg whites during

break.

1:30 - 2:00 PM: Lunch: 1 cup rice, 250g chicken, vegetables, 50g boiled sweet potato, some fruits.

2:00 - 5:30 PM: UPSC Study Session 3 (3 × 55 mins + 2 × 10 min break). Eat 5 boiled egg whites during

break.

5:00 - 6:00 PM: Site visit and groceries.

6:00 - 7:00 PM: Self-care (bath, hair, nails, etc.). Snack: Seed mix (5g flax, 5g sunflower, 3 almonds).

7:00 - 9:00 PM: Revision, news, planning.

9:00 - 9:30 PM: Cleaning and prep.

9:30 PM - 3:30 AM: Sleep.

Meal Plan Summary (~1500 kcal)

Pre-workout: Green juice + half scoop whey in black coffee - 90 kcal

Breakfast: 5 egg whites + fruit bowl + banana nut smoothie - 330 kcal

Mid-morning: 5 boiled egg whites - 85 kcal

Lunch: 1 cup rice + 250g chicken + tomato, onion, beetroot, carrot, 50g sweet potato + multivitamin + fish oil -
Optimized Daily Routine with Balanced Diet (~1500 kcal)

500 kcal

Afternoon: 5 boiled egg whites - 85 kcal

Evening: Seed mix (5g flax, 5g sunflower, 3 almonds) - 100 kcal

Optional: Cucumber or 1 small chapati if hungry - ~100 kcal

Total: ~1490-1520 kcal

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