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Muscle Gain Diet Plan

 dietitian and Fitness Coach – Mr. Kushal Sanjeev Jadhav / For Fitness Trainig Contact Us – 7709903421

Client Mr. Aditya Kolekar

Age 19

Weight 89

BMi 23.7 Safe And Normal Weight 

BMI Categories:

Underweight = <18.5

Normal weight = 18.5–24.9

Overweight = 25–29.9

Obesity = BMI of 30 or greater

Sunday

Breakfast (8:00-8:30AM) 2 egg brown bread sandwich + green chutney + 1 cup milk + 3 cashews(काजू ) + 4 almonds + 2 walnuts(अखरोट )

Mid-Meal 1 cup banana shake

Lunch (2:00-2:30PM) 1 cup dal + 1 cup potato curry + 3 chapatti + 1/2 cup rice + 1/2 cup low fat curd + salad

Evening (4:00-4:30PM) 1 cup strawberry smoothie + 1 cup vegetable poha

Dinner (8:00-8:30PM) 1.5 cup chicken curry + 3 chapatti + salad

Monday

Breakfast (8:00-8:30AM) 3 onion stuffed parantha + 1 cup curd + 3 cashews काजू + 4 almonds + 2 walnuts

Mid-Meal 1 cup banana shake

Lunch (2:00-2:30PM) 1 cup rajma curry + 1 cup spinach potato + 3 chapatti + 1/2 cup rice + salad

Evening (4:00-4:30PM) 1 cup pomegranate (डाळिंब)  juice + 2 butter toasted bread

Dinner (8:00-8:30PM) 1 cup beans potato vegetable + 3 chapatti + salad

Tuesday

Breakfast (8:00-8:30AM) 3 paneer stuffed besan cheela/upma  + green chutney + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts

Mid-Meal 1 apple smoothie with maple syrup मॅपल सरबत

Lunch (2:00-2:30PM) 1 cup masoor dal + 1 cup calocasia + 3 chapatti + 1/2 cup rice + 1 cup low curd + salad

Evening (4:00-4:30PM) 1 cup tomato soup with bread crumbs + 1 cup aloo chaat

Dinner (8:00-8:30PM) 4 Eagg Curry +4 chapatti + salad

Wednesday

Breakfast (8:00-8:30AM) 1.5 cup vegetable bread upma + 1 cup milk + 3 cashews + 4 almonds + 2 walnuts

Mid-Meal 1 cup ripe banana with 2 tsp ghee

Lunch (2:00-2:30PM) 1 cup moong dal/ chicken curry + 1 cup potato and caulifllower vegetable + 3 chapatti + 1/2 cup rice + salad

Evening (4:00-4:30PM) 1 cup vegetable juice + 1 cup upma

Dinner (8:00-8:30PM) 1.5 cup parwal vegetable + 3 chapatti + salad

Thursday

Breakfast (8:00-8:30AM) 2 cucmber potato sandwich + 1 tsp green chutney + 1 orange juice + 3 cshews + 2 walnuts + 4 almonds

Mid-Meal 1 cup buttermilk + 1 cup sweet potato With chaat Massala

Lunch (2:00-2:30PM) 1 cup white chana/ fish curry + 3 chapatti + 1/2 cup rice + salad

Evening (4:00-4:30PM) 1 cup almond milk + banana

Dinner (8:00-8:30PM) 1 cup cauliflower potato vegetable + 3 chapatti + salad

Friday

Breakfast (8:00-8:30AM) 2 cup vegetable poha + 1 cup curd + 3 cashews + 4 almonds + 2 walnuts

Mid-Meal 2 cups watermelon juice

Lunch (2:00-2:30PM) 1 cup chana dal + 1 cup bhindi vegetable + 3 chapatti + 1/2 cup rice + salad

Evening (4:00-4:30PM) 1 cup sprouts salad + 2 potato cheela + green chutney

Dinner (8:00-8:30PM) 1 cup peas mushroom vegetable + 3 chapatti + salad

Saturday

Breakfast (8:00-8:30AM) 3 vegetable suji cheela + 1 cup strawberry shake + 4 cashews + 4 almonds + 3 walnuts

Mid-Meal 1 cup coconut water + 1 cup pomegrate (डाळिंब)   

Lunch (2:00-2:30PM) 1 cup mix dal + 1 cup soybean curry + 3 chapatti + 1/2 cup curd + salad

Evening (4:00-4:30PM) 1 cup fruit salad + 4 pc vegetable cutlets + green chutney

Dinner (8:00-8:30PM) 1 cup karela vegetable + 3 chaptti + salad

1-2 SCOOP WHEY PROTEIN 25-50g ( After Workout ) 7 eagg white 

Morning 1 SCOOP WHEY PROTEIN 7 eagg white 

1 Banana nut butter shake

2 tablespoons peanut or almond butter

1 banana

1 cup chocolate milk

1 scoop protein powder (blended shake)

2 Chocolate shake

3 slabs dark chocolate

1 scoop protein powder

1 cup chocolate milk

3 Oatmeal shake

1 package instant oatmeal

1 cup chocolate milk

Toppings of:

1 tablespoon brown sugar

1 tablespoon raisins (किशमिश)

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