// nutrition system

Meal
Plan

2,400 kcal training · 2,000 kcal rest · 85g protein daily · Bengaluru-based

Targets — training day
2,400
kcal
85g
Protein
~220g
Carbs
~65g
Fat
Meals
🥣
Breakfast
7:00 AM
~620 kcal 32g locked
Oats
50g 30g C
Full fat milk
250ml 8g P
Whey protein
1 scoop 24g P
Bananas (small)
2 nos 20g C
Chia seeds (soaked)
2 tsp 3g F
Berries
6–7 5g C
🌱
Mid-morning snack
10:30 AM
~150 kcal 10g
Brown chana sprouts
80g 10g P
Lemon + chaat masala + black salt
to taste —
Cucumber + tomato (opt)
30g each 3g C
🍚
Lunch
1:00 PM
~520 kcal ~40g
Chicken / fish / paneer (rotate)
150–200g 35–40g P
Sona Masuri rice (cooked)
150g (50g raw) 44g C
Buttermilk (chaas)
25g curd + 150ml water 2g P
🥗
Evening snack
4:00 PM
~110 kcal 8g
Green moong sprouts
70g 8g P
Lemon + roasted cumin + black salt
to taste —
⚡
Pre-workout
4:30 PM
~200 kcal 24g locked
Whey shake (in water)
1 scoop 24g P
Dates
2 nos 14g C
🍽️
Dinner
7:30–8 PM
~340 kcal ~28g
Chicken Mon–Wed / Paneer Thu–Sat
120g / 100g 18–29g P
Steamed / stir-fried vegetables
generous 8g C
Ghee
½ tsp 4g F
Dinner rotation
Block 1 — Chicken
Prep Sunday · Mon Tue Wed
450g raw chicken → 3 portions · 500g blanched vegetables
Masala Lemon herb Curd marinated
Block 2 — Paneer
Prep Wednesday · Thu Fri Sat
300g paneer → 3 portions · 500g blanched vegetables
Bhurji Tikka tawa Kali mirch Crispy garlic