• 2 ripe bananasPre-Gym Fuel
• 1.5 tbsp natural peanut butter (Whole Truth / Pintola)Pre-Gym Fuel
• 1 cup black coffee (no sugar, no milk)Pre-Gym Fuel
• 1.5 scoops Whey Isolate in 300ml water (within 15 min of gym exit)Post-Gym ⭐
• 3 moong dal chilla (100g dhuli moong batter + hing + ginger + coriander)Post-Gym ⭐
• 1 bowl palak + mushroom + capsicum sauté (1 tsp cold-pressed oil)Post-Gym ⭐
• 1 tsp desi ghee on chillaPost-Gym ⭐
• 1 cup dry brown rice (Daawat / India Gate)Lunch
• 1.5 cups rajma masala OR kabuli chana (soaked 8hrs, hing + ginger + jeera)Lunch
• 2 jowar roti with 1/2 tsp desi ghee eachLunch
• 1 bowl sabzi of the dayLunch · Dinner
• 1 bowl kachumber salad (cucumber + tomato + onion + lemon)Lunch
• 1 glass jeera water (sip during meal)Lunch
• 1/2 avocado — DAILY, non-negotiableSnack / HDL Repair
• 150g Epigamia Greek yogurt (plain, unsweetened)Snack / HDL Repair
• 25g roasted pumpkin seeds (unsalted)Snack / HDL Repair
• 10g walnuts (2 pieces)Snack / HDL Repair
• 1 apple OR guava OR pearSnack / HDL Repair
• 200g paneer — dry bhurji OR tikka OR grilled (NO gravy, NO cream)Dinner
• 2 jowar/multigrain roti with 1/2 tsp desi gheeDinner
• 1/2 cup brown rice (optional)Dinner
• 1 bowl moong OR masoor dal (lighter dals only at night)Dinner
• Magnesium Glycinate — 2 tablets (Carbamide Forte Chelated Glycinate)Magnesium Glycinate + Zincovit
• Zincovit — 1 tablet (any local chemist, OTC)Magnesium Glycinate + Zincovit
• 1 scoop micellar casein in 200ml warm waterPre-Sleep
• 600mg Ashwagandha KSM-66Pre-Sleep
• 1 tbsp chia seeds (pre-soaked 20 min)Pre-Sleep
• 8 soaked almonds (skin peeled)Pre-Sleep

Quick glance — everything you need to buy or prep for today. Resets every IST midnight.