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Muscle Gain

Indian Balanced Muscle Gain

A practical Indian muscle-gain plan combining protein-rich foods and carbohydrate sources.

CALORIES KCAL

PROTEIN G

CARBS G

FAT G

GOAL Muscle Gain

DIET TYPE Balanced

CUISINE Indian

REGION North Indian

YOUR PLAN

Your daily meals.

Select a day to view its meals.

DAY 01 DAY 02 DAY 03 DAY 04 DAY 05 DAY 06 DAY 07

DAY 01

Day 1

Training day

1611 KCAL

P 160.2g · C 175.1g · F 28.4g

BREAKFAST

Breakfast

408 KCAL P 47.0g

View food details ↓

Chicken Oats Bowl 1 serving

408 kcal P 47.0g C 36.2g F 8.0g

Protein 47.0g Carbs 36.2g Fat 8.0g

LUNCH

Lunch

546 KCAL P 54.0g

View food details ↓

Chicken Rice Bowl 1 serving

546 kcal P 54.0g C 60.6g F 7.7g

Protein 54.0g Carbs 60.6g Fat 7.7g

SNACK

Snack

229 KCAL P 8.3g

View food details ↓

Curd 200 g

122 kcal P 7.0g C 9.4g F 6.6g

Banana 1 piece

107 kcal P 1.3g C 27.4g F 0.4g

Protein 8.3g Carbs 36.8g Fat 7.0g

DINNER

Dinner

429 KCAL P 50.9g

View food details ↓

Chicken Sweet Potato Bowl 1 serving

429 kcal P 50.9g C 41.6g F 5.8g

Protein 50.9g Carbs 41.6g Fat 5.8g

DAY 02

Day 2

Training day

1833 KCAL

P 149.3g · C 221.5g · F 40.2g

BREAKFAST

Breakfast

555 KCAL P 30.4g

View food details ↓

Whole Egg 3 piece

215 kcal P 18.9g C 1.1g F 14.3g

Oats 60 g

233 kcal P 10.1g C 39.8g F 4.1g

Banana 1 piece

107 kcal P 1.3g C 27.4g F 0.4g

Protein 30.4g Carbs 68.2g Fat 18.8g

LUNCH

Lunch

541 KCAL P 58.2g

View food details ↓

Chicken Roti Bowl 1 serving

541 kcal P 58.2g C 62.3g F 6.9g

Protein 58.2g Carbs 62.3g Fat 6.9g

SNACK

Snack

229 KCAL P 8.3g

View food details ↓

Curd 200 g

122 kcal P 7.0g C 9.4g F 6.6g

Banana 1 piece

107 kcal P 1.3g C 27.4g F 0.4g

Protein 8.3g Carbs 36.8g Fat 7.0g

DINNER

Dinner

509 KCAL P 52.4g

View food details ↓

Chicken Brown Rice Bowl 1 serving

509 kcal P 52.4g C 54.2g F 7.6g

Protein 52.4g Carbs 54.2g Fat 7.6g

DAY 03

Day 3

Rest day

1692 KCAL

P 161.7g · C 187.7g · F 30.2g

BREAKFAST

Breakfast

408 KCAL P 47.0g

View food details ↓

Chicken Oats Bowl 1 serving

408 kcal P 47.0g C 36.2g F 8.0g

Protein 47.0g Carbs 36.2g Fat 8.0g

LUNCH

Lunch

509 KCAL P 52.4g

View food details ↓

Chicken Brown Rice Bowl 1 serving

509 kcal P 52.4g C 54.2g F 7.6g

Protein 52.4g Carbs 54.2g Fat 7.6g

SNACK

Snack

229 KCAL P 8.3g

View food details ↓

Curd 200 g

122 kcal P 7.0g C 9.4g F 6.6g

Banana 1 piece

107 kcal P 1.3g C 27.4g F 0.4g

Protein 8.3g Carbs 36.8g Fat 7.0g

DINNER

Dinner

546 KCAL P 54.0g

View food details ↓

Chicken Rice Bowl 1 serving

546 kcal P 54.0g C 60.6g F 7.7g

Protein 54.0g Carbs 60.6g Fat 7.7g

DAY 04

Day 4

Training day

1715 KCAL

P 138.2g · C 202.5g · F 38.9g

BREAKFAST

Breakfast

555 KCAL P 30.4g

View food details ↓

Whole Egg 3 piece

215 kcal P 18.9g C 1.1g F 14.3g

Oats 60 g

233 kcal P 10.1g C 39.8g F 4.1g

Banana 1 piece

107 kcal P 1.3g C 27.4g F 0.4g

Protein 30.4g Carbs 68.2g Fat 18.8g

LUNCH

Lunch

444 KCAL P 46.6g

View food details ↓

Chicken Dalia 1 serving

444 kcal P 46.6g C 49.8g F 5.3g

Protein 46.6g Carbs 49.8g Fat 5.3g

SNACK

Snack

229 KCAL P 8.3g

View food details ↓

Curd 200 g

122 kcal P 7.0g C 9.4g F 6.6g

Banana 1 piece

107 kcal P 1.3g C 27.4g F 0.4g

Protein 8.3g Carbs 36.8g Fat 7.0g

DINNER

Dinner

487 KCAL P 53.0g

View food details ↓

Chicken Ragi Bowl 1 serving

487 kcal P 53.0g C 47.7g F 7.9g

Protein 53.0g Carbs 47.7g Fat 7.9g

DAY 05

Day 5

Training day

1606 KCAL

P 164.4g · C 176.9g · F 27.6g

BREAKFAST

Breakfast

408 KCAL P 47.0g

View food details ↓

Chicken Oats Bowl 1 serving

408 kcal P 47.0g C 36.2g F 8.0g

Protein 47.0g Carbs 36.2g Fat 8.0g

LUNCH

Lunch

429 KCAL P 50.9g

View food details ↓

Chicken Sweet Potato Bowl 1 serving

429 kcal P 50.9g C 41.6g F 5.8g

Protein 50.9g Carbs 41.6g Fat 5.8g

SNACK

Snack

229 KCAL P 8.3g

View food details ↓

Curd 200 g

122 kcal P 7.0g C 9.4g F 6.6g

Banana 1 piece

107 kcal P 1.3g C 27.4g F 0.4g

Protein 8.3g Carbs 36.8g Fat 7.0g

DINNER

Dinner

541 KCAL P 58.2g

View food details ↓

Chicken Roti Bowl 1 serving

541 kcal P 58.2g C 62.3g F 6.9g

Protein 58.2g Carbs 62.3g Fat 6.9g

DAY 06

Day 6

Rest day

1758 KCAL

P 143.5g · C 207.1g · F 39.2g

BREAKFAST

Breakfast

555 KCAL P 30.4g

View food details ↓

Whole Egg 3 piece

215 kcal P 18.9g C 1.1g F 14.3g

Oats 60 g

233 kcal P 10.1g C 39.8g F 4.1g

Banana 1 piece

107 kcal P 1.3g C 27.4g F 0.4g

Protein 30.4g Carbs 68.2g Fat 18.8g

LUNCH

Lunch

546 KCAL P 54.0g

View food details ↓

Chicken Rice Bowl 1 serving

546 kcal P 54.0g C 60.6g F 7.7g

Protein 54.0g Carbs 60.6g Fat 7.7g

SNACK

Snack

229 KCAL P 8.3g

View food details ↓

Curd 200 g

122 kcal P 7.0g C 9.4g F 6.6g

Banana 1 piece

107 kcal P 1.3g C 27.4g F 0.4g

Protein 8.3g Carbs 36.8g Fat 7.0g

DINNER

Dinner

429 KCAL P 50.9g

View food details ↓

Chicken Sweet Potato Bowl 1 serving

429 kcal P 50.9g C 41.6g F 5.8g

Protein 50.9g Carbs 41.6g Fat 5.8g

DAY 07

Day 7

Training day

1687 KCAL

P 165.9g · C 189.5g · F 29.4g

BREAKFAST

Breakfast

408 KCAL P 47.0g

View food details ↓

Chicken Oats Bowl 1 serving

408 kcal P 47.0g C 36.2g F 8.0g

Protein 47.0g Carbs 36.2g Fat 8.0g

LUNCH

Lunch

541 KCAL P 58.2g

View food details ↓

Chicken Roti Bowl 1 serving

541 kcal P 58.2g C 62.3g F 6.9g

Protein 58.2g Carbs 62.3g Fat 6.9g

SNACK

Snack

229 KCAL P 8.3g

View food details ↓

Curd 200 g

122 kcal P 7.0g C 9.4g F 6.6g

Banana 1 piece

107 kcal P 1.3g C 27.4g F 0.4g

Protein 8.3g Carbs 36.8g Fat 7.0g

DINNER

Dinner

509 KCAL P 52.4g

View food details ↓

Chicken Brown Rice Bowl 1 serving

509 kcal P 52.4g C 54.2g F 7.6g

Protein 52.4g Carbs 54.2g Fat 7.6g

THULTHUL NUTRITION

Stay consistent.

Follow the plan, track your progress, and adjust your nutrition as your goal changes.

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