Morning
After 30 min
Dry fruits + Oats + Protein + 1 Apple
Breakfast
1 Sandwich, 5 Eggs white + Green tea
Lunch
Dal + Rice + 2 Chapatis + Green Veggies or Paneer or Chicken Breast or Egg bhurjiya or fish or Boil Chickpeas (Chole no oil normal) with full plate salad
Before Gym
2 Boil Potatoes with Curd
After Gym (within 15 mins)
Dinner
350 gram Chicken Breast or Soya or Beans Boil or Rajma boil or Fish or Paneer with 1/2 Bowl Rice is Enough
During Sleep
1 Glass Cow milk without fat + 1 Tab Ashwagandha (Patanjali)
Important Notice
4 to 5 liter Water Daily
10 Eggs white Daily
400 gram Chicken Breast Daily or other veg protein source
1 Tab Multi + 1 Tab Omega + 1 Tab Ashwagandha
