Diet chart for weight gain.

Diet chart for muscle gain.

*Morning Diet / breakfast*

2 Brown bread +3eggs or omelette + 150grm mix dry fruits(almond+ walnut+raisins+cashew nuts+some flex seeds+pine nuts+)+ 2-3 dates .

*Brunch*

4eggs / 50-100grm paneer + 1 glass mix juice + 1 bowl fruit salad / 2 dried figs / 1bowl fried fox nuts.

*Lunch*

2 eggs+ daal / sabji + 2 roti+ 1 bowl rice+ 1 bowl papaya + 1 bowl curd.

*Evening Snacks*

2 brown bread + peanut butter+ 2 banana or 1 apple or mix dry fuits 150grm.

*Post workout:-*

2banana+2-4eggs+2scoop peanut butter.

*Dinner*

3 roti + sabji/daal + 1bowl rice+

*Before bed*

1 glass milk + aswagnadha+ gokhru+silajeet+2 dates.

*Food Items You Can Easily Consume.*

Cereals:- Brown rice, Oat meal, Brocken wheat, Ragi, Quinoa.

Pulses:- Chickpeas, Kidney beans, moong dal, masoor dal, soybeans.

Vegetables:- Broccoli, Kale, Spinach, Lettuce, Beet, Potatoes, Carrots, Sweet potatoes, Beans and all other vegetables

Fruits:- Avacado, Banana, Custard Apple, Pears, Grape and Watermelon, Orenges and Apple.

Milk and Milk products:- Skim milk, Paneer, Cotage Cheese, Yoghurt.

Meat, Fish and Egg:- Lean Meat, Chicken Brest, Tuna, Salmon, Tilapia, Sword fish , Cod.

Oil:- 1.5 Tbsp/ day( Olive oil, Mustard Oil, Rice bran Oil, Canola oil

Sugar:- 2 Tsp/ day.