Nutrition
Indian, vegetarian, eggetarian, or anything-goes — a plan you can't cook is a plan you won't follow. Every template below includes swaps.
Logged-in members
Complete meal plans as PDF — with macros, swaps, and shopping tips included.
2800 cal, high protein
2000 cal, high protein
2600 cal, plant-based
2700 cal, traditional
2400 cal, minimal prep
"Eggs are the cheapest complete protein in India. If you eat eggs but not meat, you can hit bodybuilder protein numbers without ever touching chicken."
| Meal | Example | kcal |
|---|---|---|
| Breakfast | 4 eggs (2 whole + 2 whites) bhurji + 2 toast (60 g) | 380 |
| Snack | Curd (150 g) + fruit (100 g) + seeds (10 g) | 200 |
| Lunch | Egg curry (2 eggs) + rice (150 g) + salad (100 g) | 560 |
| Snack | Whey shake (1 scoop) or 2 boiled eggs | 180 |
| Dinner | Paneer 100 g + 2 phulka + sabzi (100 g) | 520 |
Cholesterol worry? For most healthy people, 2–3 whole eggs daily is fine — but confirm with your physician if you have a lipid condition.
| Meal | Example | kcal |
|---|---|---|
| Breakfast | Eggs 3 + poha or upma (150 g) | 450 |
| Snack | Peanut butter (20 g) + banana (1) + milk (250 ml) | 320 |
| Lunch | Dal (100 g) + rice (150 g) + boiled eggs 2 + salad (100 g) | 620 |
| Snack | Roasted chana (100 g) + chaas (200 ml) | 180 |
| Dinner | Soya chunks (60 g dry) or egg curry (2 eggs) + roti ×2 | 630 |
Whole month of this protein costs less than one restaurant weekend. Eggs, dal, soya, peanuts, milk — the budget five.
"Peak week doesn't build a physique — it reveals the one you built over sixteen weeks. My rule: nothing new on peak week. Rehearse the whole protocol three weeks out."
| Days | Carbs | Water & sodium |
|---|---|---|
| 7–5 out | Slightly reduced (~1.5 g/kg) | Water high (4–5 L) · sodium normal |
| 4–3 out | Front-load up (4–6 g/kg) — fill, assess in mirror | Water normal · sodium normal |
| 2–1 out | Moderate, familiar foods only | Sip to thirst · never cut water fully |
| Show day | Small carb + salt meals every 2–3 h · pump-up snacks | Sip as needed — flat is fixable, cramped is not |
⚠ This protocol is for experienced, coached, healthy athletes. Extreme water or sodium manipulation is dangerous — this site's plans never include it.
Mifflin-St Jeor BMR → activity-adjusted TDEE → goal-adjusted calories and macro split. The same math the plan generator uses.