Meal Plan

Akash Yaduvanshi

 Meal # 1 – As soon as you wake up

 Milk 300 ml

 Meal # 2 – Breakfast – One hour after meal # 1

 Oats 40 g cooked/Daliya
 4 egg Whites
 1 Apple/Orange

 Meal # 3 – After 2 hours of breakfast

 Walnuts and Almonds: 10g walnuts and 10 g

almonds
 Milk 300 ml
 Meal # 4 – Lunch

 Normal Home Cooked Food With Rice 75g

 6 egg Whites/100g Boiled Chicken Breast
 100g Curd/Yogurt/Raita

 Meal # 5 – 2 hours after lunch

 2 Slices Brown Bread with 1 Tbsp Peanut Butter

With Tea or Coffee (Can add honey)

 Meal # 6 – 2 hours after meal # 5

 Green vegetables 100 g

 3 egg whites

 Meal # 7 – Dinner

 Normal Home Cooked Food With Some Boiled

Potatoes
 100g Boiled Chicken/4 egg whites
 Raw Veggies 1 Cup
 Meal # 8 – Before Bed

 Milk 300ml with half scoop whey protein

 One Handful Almonds

 Pre Workout: Coffee/ 1 Banana And 3g

Creatine In Water

 Post Workout: Protein Shake 1 Scoop and 3g

Creatine mixed in it.
 7 components of balanced diet

When planning a diet for muscle gain one has to make sure that all
the components of “BALANCED DIET” are fulfilled properly.
Given below are the 7 components of balance diet and description
in brief about how they are being arranged in the diet chart.

1. Carbohydrates: Carbs are important to give you the

energy throughout the day. This is a low calorie and High Protein
Diet.

2. Proteins: 1 grams of protein per lb is good enough to

recover from a previous workout that should be done to gain
muscles mass. However the amount of protein may seem little
higher, but when you are working out heavy in gym your body
would demand a little higher consumption of protein.

3. Fats: Good fat is required in our daily diet. It balances the

cholesterol levels and helps in the improvement of joint and bone
health. With number of other health benefits, good fats provide
body with huge number calories when required.

4. Roughage: This is required to keep the internal system

cleansed. Fiber or roughage cannot be digested by our body, we
don’t have those enzymes, but it cleans the whole digestive
system very effectively, enabling better absorption of nutrition by
the intestine. We have many meals in our diet plan where we
have complex carbohydrates rich in fiber and we have green
vegetables for the same purpose.
5. Water: Our body needs 3-4 liters of water a day. For
optimum health one should make sure to intake good amount of
water, remember when you are feeling thirsty, you are already
dehydrated.

6. Vitamins: The availability of fruits like Apple and Banana

makes this diet chart good enough to provide body with good
amount of vitamins and minerals.

7. Minerals: Green vegetables are good source of minerals.

Whatever food items are mentioned in the diet chart consist
various vitamins and minerals. However one can change the fruit
after every 2 days and vegetables to shift on to different vitamins
and minerals.

Things to Note:
 Use only olive oil/coconut oil for cooking. It is advised not to
use more than 500ml of virgin olive oil in a month for 1 single
person.
 If you’re not comfortable eating chapatis, you can substitute it
with 1 cup (250ml) Upma/Poha or 2 small plain dosas.
 Avoid Sugar at all costs, No added sugar.
 Your Workout and Rest also needs to be perfect to see results.