Proper Diet Chart
For Weight Gain and Muscle Growth 1.Before breakfast
7 a.m. – 8 a.m.
A cup of Badam milk
will full fat milk and sugar.
8 a.m. – 9 a.m.
Two multigrain breads with low fat butter and egg omelet. Or, a bowl of corn
, or porridge. Or poha, upma, or some daliya khichdi with lots of veggies. Or, two chapattis with a bowl of veggies or two stuffed paranthas. Fruits or a glass of fresh fruit juice.
10 a.m. – 11 a.m.
A glass of full fat milk with a health drink of your choice or whey protein.
12: 30 p.m. – 1: 30 p.m.
A small bowl of rice
and two chapattis. A bowl of pulses (Masoor, moong, chana) A bowl of veg curryTwo pieces of chicken, a piece of fish
, eggs or paneer
. Green salad
and tomatoes. A small bowl of sweet curd.
5: 30 p.m. – 6: 30 p.m.
Vegetable or chicken soup with some butter. Veg sandwich with cheese or mayonnaise.
8: 30 p.m. – 9: 30 p.m.
as lunch but avoid rice.
10: 30 p.m. – 11 p.m.
A glass of milk.
1Veg-.Banana Shake with Milk, Ghee,Sugar candy, cardamom
and dates Mixture.
2.Non Veg-Roasted red Meat
with ghee and meat marrow
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