🥗 Weekly Bulking Diet Plan

For Evening Gym (Goal: +4–5 kg in 2 months)
Calories: ~2700–2800 kcal/day
Protein: 120–130 g
Carbs: 350–370 g
Fats: 70–75 g

📑 Index

⚡ Pre-Workout Snack Guide
🌙 Recovery Drink
📅 Weekly Meal Plan

⚡ Pre-Workout Snack Guide

(Evening Gym – Eat 45–90 mins before workout)

Goal: Carbs for energy + light protein for muscle protection.

🍌 Light & Fast (30–45 mins before gym)

1 banana + half scoop whey (in water)
1 banana + 10 almonds or peanuts

🍠 Heavier (1–1.5 hrs before gym)

120 g boiled sweet potato + 2 dates
1 bowl oats (40–50 g) with milk + fruit

🥪 Balanced

2 slices whole wheat bread + peanut butter
1 boiled egg + 1 slice toast

🥤 Ultra Simple

Black coffee (no sugar) + 2 dates (for quick energy boost)

✅ Rules of Thumb

30–45 mins before gym: light snacks (banana, dates, whey).
1–1.5 hrs before gym: heavier meals (oats, sweet potato, sandwich).
Always pair carbs (fuel) + protein (protection).

🌙 Recovery Drink (Post-Workout / Before Bed)

1 cup warm milk (cow/plant-based)
½ tsp turmeric
Pinch of black pepper
1 tsp ghee (or coconut oil)

📅 Weekly Meal Plan

Day 1 – Monday

Breakfast: Oats (50 g) + milk, 3 boiled eggs (2 whites extra), banana
Mid-Morning: Curd + roasted chana, apple
Lunch: Chicken breast curry (170 g), 2 chapatis, dal, salad
Pre-Workout: Sweet potato (120 g) + 2 dates
Post-Workout: Whey shake + banana
Dinner: Grilled fish (200 g), 1 cup rice, spinach stir-fry
Bedtime: Warm milk + 8 almonds

Day 2 – Tuesday

Breakfast: Paneer bhurji (120 g) + 2 multigrain rotis, papaya
Mid-Morning: Walnuts (6 halves) + orange
Lunch: Rajma chawal (1.5 cups rice + 1 cup rajma), cucumber salad
Pre-Workout: 2 slices brown bread + peanut butter, banana
Post-Workout: Whey shake + mango
Dinner: Grilled chicken breast (200 g), 2 chapatis, broccoli-carrot sauté
Bedtime: Warm milk + 1 tbsp peanut butter

Day 3 – Wednesday

Breakfast: Omelette (3 whole eggs + 2 whites), oats (40 g) + chia seeds, guava
Mid-Morning: Greek yogurt (150 g) + roasted peanuts
Lunch: Paneer curry (180 g), 2 chapatis, dal, salad
Pre-Workout: 2 dates + boiled potato (120 g)
Post-Workout: Whey shake + papaya
Dinner: Grilled salmon (180 g) or chicken, 1 cup rice, beans sauté
Bedtime: Warm milk + 6 cashews

Day 4 – Thursday

Breakfast: Oats (50 g) + milk + banana, 3 boiled eggs (2 whites extra)
Mid-Morning: Roasted chana + apple
Lunch: Chicken biryani (170 g chicken, 1.5 cups rice), salad
Pre-Workout: Sweet potato (100 g) + 1 date
Post-Workout: Whey shake + banana
Dinner: Paneer tikka (180 g), 2 chapatis, sautéed veggies
Bedtime: Warm milk + 6 walnuts

Day 5 – Friday

Breakfast: Paneer bhurji (120 g) + 2 chapatis, papaya
Mid-Morning: Yogurt (150 g) + flax seeds, peanuts
Lunch: Fish curry (200 g), 1 cup rice, dal, salad
Pre-Workout: 2 slices brown bread + peanut butter, banana
Post-Workout: Whey shake + mango
Dinner: Grilled chicken breast (200 g), 2 chapatis, spinach sauté
Bedtime: Warm milk + 8 almonds

Day 6 – Saturday

Breakfast: 3 whole eggs + 2 whites, oats (50 g) + milk, apple
Mid-Morning: Roasted chana, guava
Lunch: Paneer curry (180 g), 2 chapatis, rajma, salad
Pre-Workout: Sweet potato (120 g) + 2 dates
Post-Workout: Whey shake + papaya
Dinner: Grilled fish (200 g), 1 cup rice, broccoli sauté
Bedtime: Warm milk + 1 tbsp peanut butter

Day 7 – Sunday

Breakfast: Oats (50 g) + banana, 3 boiled eggs (2 whites extra)
Mid-Morning: Yogurt (150 g) + almonds (6) + walnuts (4 halves)
Lunch: Chicken curry (200 g), 2 chapatis, dal, salad
Pre-Workout: 2 dates + boiled potato (120 g)
Post-Workout: Whey shake + mango
Dinner: Paneer tikka (180 g), 1 cup rice, sautéed veggies
Bedtime: Warm milk + 6 cashews

izshreyansh/diet.md