The Muscle Building Non-Vegetarian Weight Gain Diet

Non Vegetarian Diet plan for weight and Muscle Gain

Diet plan if you want to Cut Down(lose Weight)

Adjust the times depending on when you start your day..

Breakfast (8:30 am) –

• Skimmed Milk(150 ml)+ Oats(30 gm)+5 almonds
• Whole Wheat bread (2 slices)+2 Egg Whites(avoid the yolk)

Snack (11:00 am) –

• Whey protein (30 gm)Shake + 1 Apple

Lunch (1:00) –

3-4 Whole wheat Chapatis/Brown Rice/Whole wheat pasta+100 gm of Chicken/Fish curry (avoid spicy and oily curries)+Green Salad+ Yoghurt (Fat free one)

Snack (4:00)-

• Whey protein (30 gm) +3-4 almonds
• Workout (5:00 to 6:00)- Refer the exercise routines..

Post workout(6:20)-

• Whey protein(30 gm)+ 1 banana
• Dinner (8:00 – 2-3 hrs before sleep)-
• Should be the lightest meal comprising mainly of protein…
• 2 chapatis+100 gm of Fish/chicken(avoid spice and oil) + Green Salad

Breakfast- 8:30 am

• 5 soaked almond (overnight) after exercise in the morning with glass of milk
• 3-5 boiled or half fried eggs
• 2-4 Wheat Chapatti/roti/brown bread
• 2-3 bananas

Note: Consume mixture of 1 tablespoon fresh ginger paste/juice and 1 tablespoon honey after breakfast.

Snack (11:00)

1 apple + 1 Banana + 4 almonds

Lunch 1:00 pm

• 150-250 grams Chicken or fish or 4-6 half boiled or half fried eggs
• 6-8 Brown bread or 3-5 wheat roti/chapattis
• Add 3 tablespoon of mint/pudina paste/chutney in your lunch for fast digestion.
• 1 small bowl of curd
• 2 bananas

Note: Consume mixture of 1 tablespoon fresh ginger paste/juice and 1 tablespoon honey after lunch for easy digestion.

Workouts – 5.00 pm to 7.00 pm

If you are not doing workouts in the morning, then this time is good for weight exercise. If you are doing your workouts in the morning then eat 2 bananas and cup of milk at 5 pm.

Post workout (6:20)

1 apple + 1 banana + 2 Whole Wheat bread slices + 5 almonds  

Dinner (8:00 2-3 hrs before sleep)

Should be the lightest meal comprising mainly of protein…
3-4 Chapatis +100 gm Fish/chicken (use less oil) + Green Salad + Yoghurt

Note: Consume mixture of 1 tablespoon fresh ginger paste/juice and 1 tablespoon honey after dinner for easy digestion.

Sleep 10:30 or 11:00 pm

Drink glass of warm milk with 1 tablespoon of honey or you may also add half teaspoon of turmeric powder to milk.

Remember:

Chew 1-2 tablespoon of roasted fennel seeds after every heavy meal like breakfast, lunch and dinner.