If you re looking to gain muscle it s important to have a proper meal plan that includes the right nutrients When it comes to Indian cuisine there are plenty of options that can help you achieve your muscle building goals In this article we ll provide you with a 7 day Indian meal plan for muscle gain that will help you fuel your body and make progress in the gym .
If you're looking to gain muscle, it's important to have a proper meal plan that includes the right nutrients. When it comes to Indian cuisine, there are plenty of options that can help you achieve your muscle-building goals. In this article, we'll provide you with a 7-day Indian meal plan for muscle gain that will help you fuel your body and make progress in the gym.
Day 1
Breakfast:
Egg whites and oatmeal
Recipe:
- 3 egg whites, scrambled
- 1/2 cup oatmeal with 1/2 cup berries
Mid-morning snack:
Almonds and Greek yogurt
Recipe:
- 1/4 cup almonds
- 1/2 cup Greek yogurt with 1/2 banana
Lunch:
Grilled chicken and brown rice
Recipe:
- 4 oz. grilled chicken
- 1 cup brown rice
- 1 cup mixed vegetables
Mid-afternoon snack:
Protein shake and fruit
Recipe:
- 1 scoop protein powder mixed with water or milk
- 1 piece of fruit
Dinner:
Salmon and sweet potato
Recipe:
- 4 oz. grilled salmon
- 1 medium sweet potato
- 1 cup mixed vegetables
Before bed:
Cottage cheese and berries
Recipe:
- 1/2 cup cottage cheese
- 1/2 cup berries
Day 2
Breakfast:
Scrambled eggs and whole wheat toast
Recipe:
- 2 eggs, scrambled
- 2 slices whole wheat toast
Mid-morning snack:
Apple and peanut butter
Recipe:
- 1 medium apple, sliced
- 2 tbsp. peanut butter
Lunch:
Grilled chicken salad
Recipe:
- 4 oz. grilled chicken
- 2 cups mixed greens
- 1/2 cup cherry tomatoes
- 1/4 cup sliced almonds
- 2 tbsp. balsamic vinaigrette dressing
Mid-afternoon snack:
Protein shake and rice cakes
Recipe:
- 1 scoop protein powder mixed with water or milk
- 2 rice cakes
Dinner:
Lean beef and quinoa
Recipe:
- 4 oz. lean beef
- 1 cup cooked quinoa
- 1 cup mixed vegetables
Before bed:
Greek yogurt and granola
Recipe:
- 1/2 cup Greek yogurt
- 1/4 cup granola
Day 3
Breakfast:
Protein pancakes
Recipe:
- 2 eggs
- 1 scoop protein powder
- 1/2 cup oats
- 1 banana
- 1/4 cup almond milk
- 1 tsp. baking powder
- 1 tsp. vanilla extract
Mid-morning snack:
Tuna and crackers
Recipe:
- 1 can tuna
- 6 whole wheat crackers
Lunch:
Vegetable stir-fry with tofu
Recipe:
- 4 oz. tofu
- 1 cup mixed vegetables
- 1/4 cup low-sodium soy sauce
- 1 tbsp. olive oil
Mid-afternoon snack:
Trail mix
Recipe:
- 1/4 cup almonds
- 1/4 cup cashews
- 1/4 cup dried cranberries
- 1/4 cup dark chocolate chips
Dinner:
Tandoori chicken with basmati rice
Recipe:
- 4 oz. tandoori chicken
- 1 cup basmati rice
- 1 cup mixed vegetables
Before bed:
Cottage cheese and pineapple
Recipe:
- 1/2 cup cottage cheese
- 1/2 cup pineapple
Day 4
Breakfast:
Protein smoothie
Recipe:
- 1 scoop protein powder
- 1 banana
- 1 cup almond milk
- 1 tbsp. almond butter
Mid-morning snack:
Hard-boiled eggs and grapes
Recipe:
- 2 hard-boiled eggs
- 1 cup grapes
Lunch:
Grilled shrimp and quinoa
Recipe:
- 4 oz. grilled shrimp
- 1 cup cooked quinoa
- 1 cup mixed vegetables
Mid-afternoon snack:
Protein bar and fruit
Recipe:
- 1 protein bar
- 1 piece of fruit
Dinner:
Beef kebab and sweet potato
Recipe:
- 4 oz. beef kebab
- 1 medium sweet potato
- 1 cup mixed vegetables
Before bed:
Greek yogurt and berries
Recipe:
- 1/2 cup Greek yogurt
- 1/2 cup berries
Day 5
Breakfast:
Vegetable omelette
Recipe:
- 2 eggs, scrambled with 1/4 cup mixed vegetables
- 1 slice whole wheat toast
Mid-morning snack:
Cottage cheese and fruit
Recipe:
- 1/2 cup cottage cheese
- 1/2 cup fruit
Lunch:
Grilled chicken and quinoa
Recipe:
- 4 oz. grilled chicken
- 1 cup cooked quinoa
- 1 cup mixed vegetables
Mid-afternoon snack:
Protein shake and rice cakes
Recipe:
- 1 scoop protein powder mixed with water or milk
- 2 rice cakes
Dinner:
Salmon and sweet potato
Recipe:
- 4 oz. grilled salmon
- 1 medium sweet potato
- 1 cup mixed vegetables
Before bed:
Cottage cheese and berries
Recipe:
- 1/2 cup cottage cheese
- 1/2 cup berries
Day 6
Breakfast:
Peanut butter and banana sandwich
Recipe:
- 2 slices whole wheat bread
- 2 tbsp. peanut butter
- 1 banana
Mid-morning snack:
Protein bar and fruit
Recipe:
- 1 protein bar
- 1 piece of fruit
Lunch:
Turkey and avocado wrap
Recipe:
- 4 oz. turkey breast
- 1/4 avocado, sliced
- 1 whole wheat tortilla
Mid-afternoon snack:
Almonds and apple
Recipe:
- 1/4 cup almonds
- 1 medium apple, sliced
