Diet & Nutrition Plan
Balanced nutrition for muscle building, fat loss, and overall health on an Indian budget.
Daily Macros (Average Male)
| Goal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cut | 1800-2000 | 140g | 180g | 50g |
| Maintain | 2200-2500 | 140g | 250g | 70g |
| Bulk | 2800-3000 | 160g | 350g | 80g |
Indian Budget Staples
| Food | Protein/100g | Price/kg |
|---|---|---|
| Eggs | 13g | ₹8-10/egg |
| Chicken Breast | 31g | ₹200-250 |
| Paneer | 18g | ₹300-350 |
| Lentils (Dal) | 24g | ₹100-150 |
| Chickpeas | 19g | ₹80-100 |
| Peanuts | 26g | ₹100-120 |
| Milk | 3.5g/100ml | ₹60/liter |
| Rice | 7g | ₹60-80 |
| Roti (Wheat) | 12g | ₹40-50 |
Sample Meal Plan (₹150-200/day)
Breakfast (₹40):
- 3 Eggs (₹25)
- 2 Roti (₹10)
- Tea (₹5)
Lunch (₹60):
- Rice (₹10)
- Dal (₹20)
- Vegetables (₹20)
- Curd (₹10)
Snack (₹30):
- Banana + Peanuts (₹30)
Dinner (₹60):
- 2 Roti (₹10)
- Chicken/Paneer (₹40)
- Salad (₹10)
Total: ₹190/day (~₹5700/month)
Vegetarian Protein Sources
High Protein:
- Paneer (18g/100g)
- Soya Chunks (52g/100g)
- Lentils (24g/100g)
- Chickpeas (19g/100g)
- Greek Yogurt (10g/100g)
- Peanuts (26g/100g)
- Milk (3.5g/100ml)
Supplements (Optional)
| Supplement | Purpose | Price/Month |
|---|---|---|
| Whey Protein | Protein boost | ₹2000-3000 |
| Creatine | Strength gains | ₹500-800 |
| Multivitamin | Micronutrients | ₹300-500 |
| Vitamin D3 | Bone health | ₹200-300 |
| Omega-3 | Heart/brain | ₹400-600 |
Priority: Creatine > Whey > Multivitamin
Hydration
- Daily Water Intake:
- Minimum: 3 liters
- Active days: 4+ liters
- Add salt/lemon for electrolytes
Signs of dehydration:
- ❌ Dark urine
- ❌ Headache
- ❌ Fatigue
- ❌ Dry mouth
Budget Diet Tips
Money-Saving:
- ✅ Buy in bulk (rice, lentils, peanuts)
- ✅ Cook at home (no delivery)
- ✅ Seasonal vegetables (cheaper)
- ✅ Eggs over chicken (cheaper protein)
- ✅ Soya chunks (cheapest protein)
- ✅ Local markets over supermarkets
Avoid:
- ❌ Processed foods
- ❌ Sugary drinks
- ❌ Restaurant meals daily
- ❌ Expensive supplements (start with food)
Pre/Post Workout Nutrition
Pre-Workout (1-2 hours before):
- Carbs + moderate protein
- Example: Banana + oats, Roti + dal
Post-Workout (within 2 hours):
- Protein + carbs
- Example: Eggs + rice, Whey + banana
Weight Loss Rules
- Calorie deficit (300-500 - below maintenance)
- High protein (preserves muscle)
- Strength training (3-4x/week)
- Sleep 7-8 hours
- Track food (MyFitnessPal app)
- Be patient (0.5-1kg/week is healthy)
Rule: 80% nutrition, 20% training. You can't out-train a bad diet. Track calories for first month to learn portions.