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    Indian Diet Plan For Bodybuilding

    Uploaded by

    Pintu Maharana
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    Indian Diet Plan For Bodybuilding

    Uploaded by

    Pintu Maharana
    2K views3 pages
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    Original Title

    Indian Diet Plan for Bodybuilding

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    2K views3 pages

    Indian Diet Plan For Bodybuilding

    Uploaded by

    Pintu Maharana
    uoiguaouoiasdjfojsadoifosadfouadofjoisadfojasdofjosadjfoasjdfojasdfjaossdjfoassdjofjaodsjfosadjfojasdoifjasodjfiajdofjoadjfojasdofjasdofjaidggpaidfpoidapfipdsoifpoaidfpisadpfjadsfjaosdjfoajdfojsadofjaoidjfoijdofjodfajdfijadofjoajdfojadofjadosjfoadjfoajdfojaodjfoadjfojadfojaosdjfoadjfoiajdofjoadjfojadofjoasdjfoadjfoajdfoajdofjaodfjao

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    At a glance
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    The document provides an Indian diet plan for bodybuilding that includes sample meals and their calorie and protein content for each time of the day.

    Some breakfast options included are aaloo ka paratha, curd, sprout salad, and a chicken sandwich.

    For mid-morning a fruit or watermelon is suggested along with cheese. For evening, options like paneer and spinach roll or sandwich and a fresh juice are provided.

    Indian Diet Plan For Bodybuilding

    Food Item Calories Protein (gm


    (kcal) s)

    Early Morning

    Traditional egg nog (4 eggs, low fat milk , 2 tsp sugar ) 223 12
    (1 glass)

    OR

    Soaked almonds (40 gms) + Skimmed milk (1 glass) 172 + 86 6.3 + 8

    Breakfast

    Aaloo Ka Paratha 486 9


    (3 Medium)

    Curd 98 11
    (1 soup bowl)

    Sprout salad 210 9


    (1 big cup)

    OR

    Chicken sandwich 415 30


    (4 slice brown bread )

    Mid-Morning
    1 Grape fruit or Water melon /Pineapple / Cantaloupe 60 + 120 6
    (1 whole / 1 big bowl) + 2 cheese slice

    Lunch

    Brown rice pulav 345 7.5


    (1.5 cup)

    Stir fried broccoli , Cauliflower and Mushrooms 50 3


    (1 big cup)

    Mixed bean salad (red beans , chickpeas , soya beans ) 130 9


    (1 big cup)

    OR

    Fish curry 115 11.5


    (1 big cup)

    Evening

    Paneer + Spinach roll / Sandwich 220+44 12 + 1


    ( 1 roti / 2 slice bread)+Fresh juice (Spinach, Celery, Green apple,
    Carrot, Beet, Ginger,Mint leaves ,Orange or Lime )

    Dinner

    Quinoa and Corn tikki with Black bean topping 350 20


    (3 tikki + 50 grams black bean)

    OR

    Egg white omlette with Asparagus + Toasted brown bread 100 + 200 20 + 6
    (5 egg whites + 4 slice bread)
    Bed Time

    223 12
    Traditional egg nog (4 eggs, low fat milk , 2 tsp sugar )
    (1 glass)

    OR

    Soaked almonds ( 40 gms ) +Skimmed milk (1 glass) 172 + 86 6.3 + 8

    Pre workout meals (15 mins before you workout)

    Apple + Boiled potato salad + Grape fruit 100 + 60 2


    (1 whole + 2 medium + 1 )

    Post workout meals(5- 10 mins after your workout)

    Soy protein isolates 110 24


    (25 gms)

    Whey protein Isolates 130 25


    (33 gams)

    Skimmed milk 86 8
    (1 glass)

    Total 3080 172.8

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