Weekday Plan Sign in
WeekdayWeekend
3400 kcal195g protein355g carbs90g fat3.5L water

Foods

  • 1.5 scoops Whey Isolate in 300ml water (within 15 min of gym exit)
  • 3 moong dal chilla (100g dhuli moong batter + hing + ginger + coriander)
  • 1 bowl palak + mushroom + capsicum sauté (1 tsp cold-pressed oil)
  • 1 tsp desi ghee on chilla

Supplements

Whey Isolate · 1.5 scoopsGlutamine · 5gAlgae Omega-3 · 2g (2 caps)

Whey always in water, never milk. Moong dal — lowest gas producing dal.

Weekly Sabzi Schedule

Monday

TODAY

Lunch sabzi

Gajar matar

Dinner dal

Moong dal

Dinner sabzi

Moringa/Shevga

Protein

Paneer bhurji 200g

Tuesday

Lunch sabzi

Aloo gobhi

Dinner dal

Masoor dal

Dinner sabzi

Palak stir-fry

Protein

Soya chunks matar

Wednesday

Lunch sabzi

Tinda/lauki

Dinner dal

Moong dal

Dinner sabzi

Methi aloo

Protein

Paneer tikka grilled

Thursday

Lunch sabzi

Bhindi masala

Dinner dal

Masoor dal

Dinner sabzi

Moringa/Shevga

Protein

Paneer bhurji 200g

Friday

Lunch sabzi

Gajar matar

Dinner dal

Moong dal

Dinner sabzi

Palak + mushroom

Protein

Soya chunks

Saturday

Lunch sabzi

Capsicum + aloo

Dinner dal

Masoor dal

Dinner sabzi

Methi sabzi

Protein

Paneer tikka grilled

Sunday

Lunch sabzi

Mix veg

Dinner dal

Moong dal

Dinner sabzi

Bhindi/turai

Protein

Paneer bhurji

Key Rules

  1. 1Paneer only at dinner — never breakfast or lunch
  2. 2No dairy + legumes in same meal ever
  3. 3No rajma/chana at dinner — use moong/masoor only
  4. 4Whey always in water — never milk
  5. 5ZMA 30 min before casein — calcium blocks zinc absorption
  6. 6Cook all legumes with hing + ginger + jeera always
  7. 7Soak almonds overnight + peel skin before eating
  8. 8Retest bloodwork at 90 days — D3, B12, HDL, Testosterone, BUN