Diet plan for muscle gain(non vegetarian)
| Time | Food item |
| 8:00 | 2 whole egg +3 egg whites+ 60gms oats with 50ml skimmed milk |
| 11:00 | 100gm chicken+ 50gm rice+50 gms green salad |
| 14:00 | 100gm tofu + 1 jowar/bajra roti |
| 17:00(pre workout) | 100 gm fish + 30 gm rice |
| 19:30(post workout) | 1 scoop whey +100 gm fruits +dryfruits—smoothie |
| 21:30 | 100gm chicken+3 whole wheat roti |
Oil-rice bran oil 15-20ml daily equally distributed
Flax/fish oil tablets-3-4gm daily
Water intake-3-5 ltrs per day equally distributed.
