🥗 Full Day Veg Gym Diet Plan (Muscle Gain + Fat Loss)

🕘 Pre-Workout (6:30–7:00 AM)

• 2 slices brown/multigrain bread

• 1 tbsp peanut butter

• 1 banana

• (Optional) Black coffee without sugar

🏋️‍♂️ Post-Workout (8:00–8:30 AM)

• 1 scoop whey protein (in water)

• 5 soaked almonds + 2 walnuts

🍽️ Breakfast (9:00–9:30 AM)

• Oats (cooked in low-fat milk) + chia seeds + honey

• Paneer bhurji (100g) or 2 besan chilla

• 1 apple or orange

🍱 Lunch (1:00–2:00 PM)

• 1.5 bowl brown rice OR 2 chapati

• Mix dal / Rajma / Chana

• Mix veg sabzi (broccoli, beans, carrot, capsicum)

• 1 bowl curd or buttermilk

• Salad (cucumber, tomato, beetroot)

☕ Evening Snack (5:00–6:00 PM)

• 1 banana or apple

• 1 cup green tea / lemon water

• 1 bowl roasted chana / roasted makhana (handful)

🌙 Dinner (8:00–9:00 PM)

• 2 chapati / 1 bowl quinoa or brown rice

• Paneer curry or soya chunks (100–150g)

• Steamed/bhuna vegetables (gajar, broccoli, lauki, etc.)

• Salad

🌃 Before Bed (Optional – 10:00 PM)

• 1 glass warm low-fat milk + pinch of haldi

• 2 soaked almonds or 1 tsp flaxseed powder

📌 Important Nutrition Tips:

• 🥛 Use low-fat milk

• 🧂 Salt & sugar kam rakhna

• 🥤 3–4 litres paani daily

• 🚫 Avoid fried food, maida, soft drinks