k

di
ar
hH
it
tW

● Macro Breakdown(For Lean gain)-

Protein 140-160g
Fi

Carbs 300-320g
@

Fats 70-100g

Calories 2800-3000
-----------------------------------------------------------------------------------------------------------------------------
Breakfast:
50g oats/Muesli (Raw weight) + 250ml Milk + 1 scoop of whey protein + Handful of
Berries + Dry
fruits (15-18 pieces)
OR
250g poha + 200ml Milk + 1 scoop of whey protein + Dry fruits (15-18 pieces)
-----------------------------------------------------------------------------------------------------------------------------
Lunch:
3-4 Chapati/300g Cooked Rice+ 20g ghee + 250g Rajma/Chickpeas/ Dal(cooked)/60g

k
Soya chunks (raw)/100g Paneer + Vegetables salad- 1 bowl + Yogurt-200g
-----------------------------------------------------------------------------------------------------------------------------

di
Snacks: (tea and coffee are optional)

ar
1 Scoop Protein + 1 bowl- Fruits
OR
4 Khakra + Tea/coffee.
OR
hH
1 Cup of Tea/Coffee + 60g soy chunks (boiled then add some spices or roast them
anyway you like or
you can air fry them)
it
-----------------------------------------------------------------------------------------------------------------------------
Dinner:
tW

3-4 Chapati/350g rice(cooked)+ 20g ghee + 200g Rajma/Chickpeas/ Dal(cooked) +100g

Paneer/Tofu
+ Vegetables salad- 1 bowl

-----------------------------------------------------------------------------------------------------------------------------
Fi

Pre-Workout:
Black Coffee + 2 Banana
@

OR
4 Brown Bread + 2 tbs peanut butter

Post-Workout:
1 scoop Protein + 1 Fruit (Banana/Apple/Orange)
Note- increase the quantity of peanut butter, ghee, paneer, dry fruits etc to further
increase the calorie intake when it’s required.(also you can increase no. of
chapati and rice etc as well)
General Guidelines:
1. Take 5-6 Deep breath before eating each meal.
2. Never Eat in stressed mood.
3. Keep away from distraction like tv / phone while eating
4. Take sleep 8-10 hrs.
5. Walk 10 minutes after each meal. (Walk after Dinner is must.)
6. Drink water frequently in a day (Daily target 3-4 litre).

k
di
DIET NOTES:
Ideal Meal Time Gap?
Generally, 2-3 Hours is Cool. But You Can Vary it as YOU LIKE!

ar
Everything has to be Measured RAW or Cooked if mentioned in Plan.
*Water Intake: 3-4L
120 Grams of Low-Fat Paneer is made with 1Litre Low Fat Milk.
hH
VEGETABLES:
You can consume any of the following:
Cauliflower
Cabbage
it
Lettuce
Broccoli
tW

Spinach
French beans
Okra (Lady finger)
Mushrooms
Cucumbers
Fi

Bell Peppers (Capsicum)

@

Cooking: It's fine to add ginger, garlic, onions & tomatoes

WAY OF COOKING MEALS? DOESN'T MATTER

JUST MAKE IT TASTY!

Chickpea/Moong - Boiled/Cooked/ Soaked?

Veggies - RAW/Boiled/Sabzi Style or Sautéed?
YOU CAN EAT THE WAY YOU LIKE IT. COOK THEM THE WAY YOU LIKE IT.

Use only the mentioned quantity of oil.

(SPRAY OIL- Up to 2 Second Spray IS ALLOWED) or Only 5gm ghee/ butter/ oil is
allowed
for cooking 1 meal).
Use Non-stick Pan, so that you can cook food using less quantity of oil.

CAN YOU CLUB MEALS AND SWITCH THEM?

k
YES, YOU CAN. I AM JUST concerned WITH HIM EATING ALL THE MEALS.

di
SALT AND MASALAS?
They Do not Have a Lot Of Calories, So YOU CAN HAVE THEM.

ar
I Don't Believe in Eating 'Bland Food' So you Can Spice up Things if you wish to.

SUGAR SUBSTITUTES:
hH
it is completely fine to use zero calorie sugar substitutes such as:
Stevia,
Sucralose (Sugar-free Natura, Splenda etc.)
Aspartame (Sugar-free Gold, Equal, etc.)
•They are backed up with a lot of research & have been cleared of any side effects.
it
• In large quantities they might cause a laxative effect
tW

BEVERAGES:
All calorie free beverages are allowed, these can be consumed in between meals. You
can
also add SUGAR SUBSTITUTES to them
• You can count these towards your daily water intake too.
Fi

It is fine to consume the following

• Black Coffee (without sugar). • Green Tea • Diet coke
• Soda Tea & Coffee needs to be prepared without milk (use milk only if mentioned in
@

diet
plan).

Thanks.
@
Fi
tW
it
hH
ar
di
k