Daily Meal Plan — Bulk Phase

2,331

Calories

139g

Protein

86g

Fat

256g

Carbs

~₹270

/ Day

⚡ ~220 kcal below bulk target (2,550). Fix: add a 5th roti (+110 kcal, +3g P) and 10g more almonds to oat bowl (+65 kcal, +2.5g P) → ~2,506 kcal.

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9:00AM—10:00AM

₹92 – 122

Overnight Oat Bowl

Rolled oats65g
250 · 8P · 4F · 43C
Amul Toned milk (blue)200ml
120 · 7P · 6F · 10C
Makhana20g
70 · 3P · 0F · 14C
Flax seeds20g
90 · 4P · 7F · 5C
Watermelon seeds18g
80 · 4P · 7F · 2C
Peanuts10g
57 · 3P · 5F · 2C
Sunflower seeds18g
90 · 4P · 7F · 3C
Pumpkin seeds18g
85 · 4P · 7F · 2C
Walnuts (knife-cut)10g
65 · 2P · 7F · 1C
Almonds (knife-cut)22g
130 · 5P · 11F · 5C
Kishmish20g
60 · 1P · 0F · 15C
White sesame seeds18g
90 · 4P · 8F · 2C

1,050 kcal 46g P 59g F 94g C

Prep: All in → milk → fridge 11 PM → eat 11 hrs later. Phytic acid ↓40–50%.
Key: Mg 245mg · Zn 6.5mg · Ca 520mg · ALA 4.8g · Vit E 80% · Iron 7mg · Fibre 15g

Budget — Drop pumpkin seeds + walnuts

Replace with 20g extra almonds + 10g extra sunflower seeds.

~1,000 kcal · 44g PSaves ₹12–18/day

Full Swap — Ragi Porridge Bowl

65g ragi flour cooked in milk + same seeds. More calcium. Cook 5 min, cool, add toppings.

~1,020 kcal · 43g P₹85–110/dayAny grocery, BigBasket

Full Swap — Dalia Porridge Bowl

65g broken wheat in milk + same toppings. More fibre. Needs 10 min cooking.

~1,040 kcal · 45g P · 18g fibre₹80–105/dayAny kirana

1:30PM—2:00PM

₹53 – 66

Paneer + Dahi · half pack

Milky Mist HP Low Fat Paneer100g
190 · 25P · 7F · 7C
Homemade dahi5 tbsp (~75g)
45 · 3P · 2F · 4C

235 kcal 28g P 9g F 11g C

Timing: Finish by 2 PM — 2.5 hrs to digest before gym. Other 100g goes post-workout.
Key: Calcium ~225mg · B12 ~0.3µg · Complete casein

1 Bowl Moong Dal + Dahi

50g dry moong dal cooked + dahi. Lighter, cheaper, easier pre-gym.

~220 kcal · 18g P₹15–22/dayAny kirana

100g Regular Paneer + Chaas

Regular paneer + 200ml chaas. More fat but available everywhere.

~270 kcal · 22g P₹40–55/dayMother Dairy booth

1:30PM—2:00PM

₹100 – 123

Paneer + Dahi · full pack

Milky Mist HP Low Fat Paneer200g
380 · 50P · 14F · 14C
Homemade dahi5 tbsp (~75g)
45 · 3P · 2F · 4C

425 kcal 52g P 16g F 18g C

Timing: Finish by 2 PM — 2.5 hrs to digest before gym.
Key: Calcium ~450mg · B12 ~0.5µg · Complete casein

Budget — 100g Regular Paneer + Moong Dal

100g paneer + 40g dry moong dal cooked + dahi. Cheaper, lighter.

~420 kcal · 42g P₹50–70/dayMother Dairy + kirana

Brand Swap — Amul Protein Paneer

200g Amul HP Paneer + dahi. Similar macros, check freshness.

~420 kcal · 48–50g P₹90–115/dayBlinkit, Zepto, D-Mart

4:00PM2 hrs after dairy · 30 min pre-gym

₹5 – 10

Amla — Pre-Gym

Indian gooseberry, raw1 pc (~50g)
5 · 0P · 0F · 1C

5 kcal

Purpose: ~600–700mg Vitamin C (750%+ DV). Boosts iron absorption. Pre-gym antioxidant support.

1 Large Guava

~230mg Vit C. Seasonal Nov–Mar. Adds ~70 kcal.

₹10–15Fruit vendor

Amla Candy (no-sugar)

~200mg Vit C. Patanjali / Suhana brand.

₹3–5Patanjali store, Amazon

4:30PM—5:50PM

🏋️

Gym — Training

PPL / Upper-Lower split · ~80 min · Sip water

6:00PMImmediately post-workout

₹53 – 65

Paneer + Banana · other half

Milky Mist HP Low Fat Paneer100g
190 · 25P · 7F · 7C
Banana1 medium (~120g)
105 · 1P · 0F · 27C

295 kcal 26g P 7g F 34g C

Why no powder: Acne from Nutrabay pea isolate & Nakpro whey. Whole-food paneer = same casein protein, gentler hormonal response. Fat slows absorption → less IGF-1 spike.
Tip: Banana first for fast carbs, then paneer at room temp.

Sattu Shake + Banana

40g sattu + banana + salt + lemon in water. Zero acne risk.

~210 kcal · 10g P₹8–12Any kirana

200ml Milk + Banana + 1tbsp PB

Blended shake. Whole-food option if milk doesn't cause acne for you.

~310 kcal · 16g P₹20–28Mother Dairy + grocery PB

6:00PMImmediately post-workout

₹74 – 84

Cosmix Shake + Banana

Cosmix No-Nonsense Plant Protein1 scoop (38g)
144 · 24P · 0F · 12C
Water250–300ml
0 · 0P · 0F · 0C
Banana1 medium (~120g)
105 · 1P · 0F · 27C

249 kcal 25g P 0.6g F 39g C

Acne watch: You reacted to Nutrabay pea + Nakpro whey. Cosmix is pea+rice with no artificial additives. Monitor skin 2–3 weeks — if breakouts return, switch to "Without Supplement" tab.

OZiva Plant Protein + Banana

Pea isolate. ~30g P/serving. Check for acne too.

~240 kcal · 31g P₹70–90Amazon, Flipkart

Sattu Shake + Banana

40g sattu in water + banana. Dirt cheap, 10g protein only.

~210 kcal · 10g P₹8–12Any kirana

8:00PM—9:00PM

₹28 – 43

Dinner

Whole wheat roti4 medium (~140g atta)
440 · 13P · 2F · 88C
Mixed vegetable sabji~200g
130 · 3P · 7F · 13C

15 min gap

Soy chunks (dry weight)40g
138 · 21P · 1F · 14C
Homemade dahi4 tbsp (~60g)
36 · 2P · 1F · 3C

746 kcal 39g P 11g F 118g C

Soy chunks: 40g dry → hot water 15 min → squeeze → eat with dahi after roti-sabji gap.
Key: Iron ~8mg (soy + roti) · Fibre ~10g · Dahi for gut + B12

Protein Boost — 50g Soy + Palak Sabji

Bump soy to 50g. Palak for iron boost.

~780 kcal · 44g P+₹1–2Nutrela from any grocery

Lighter — Moong Dal instead of Soy

50g dry moong dal cooked. Lighter at night, better sleep.

~710 kcal · 33g P₹26–38Any kirana

Millet — Bajra / Jowar Roti

More iron + minerals. Try 2 millet + 2 wheat first.

~740 kcal · 38g P₹30–45BigBasket, atta chakki

Cost Breakdown

Meal	Daily (₹)
Overnight Oat Bowl	₹92 – 122
100g Paneer + Dahi	₹53 – 66
Amla	₹5 – 10
100g Paneer + Banana	₹53 – 65
Dinner	₹28 – 43
Daily Total	₹231 – 306

Monthly30 days

₹6,930 – 9,180

Meal	Daily (₹)
Overnight Oat Bowl	₹92 – 122
200g Paneer + Dahi	₹100 – 123
Amla	₹5 – 10
Cosmix Shake + Banana	₹74 – 84
Dinner	₹28 – 43
Daily Total	₹299 – 382

Monthly30 days

₹8,970 – 11,460

Reference prices (Delhi 2025–26)

Item	₹/kg or unit
Rolled oats	₹130–160/kg
Amul Toned milk	₹48–58/L
Makhana	₹900–1,200/kg
Almonds	₹600–800/kg
Walnuts	₹1,200–1,600/kg
Pumpkin seeds	₹500–650/kg
Sunflower seeds	₹220–280/kg
Watermelon seeds	₹280–350/kg
Flax seeds	₹150–200/kg
Sesame seeds	₹150–200/kg
Peanuts	₹100–120/kg
Kishmish	₹250–350/kg
Milky Mist HP Paneer 200g	₹95–115/pack
Cosmix Protein 1kg	₹1,800–1,994
Soy chunks (Nutrela)	₹100–120/kg
Wheat atta	₹40–55/kg

Daily Micronutrient Coverage

Calcium

~100%

Paneer + milk + sesame + dahi

Iron

~88%

Oats + soy + roti · amla boosts it

Zinc

~100%

Pumpkin + watermelon seeds + soy

Magnesium

~78%

Pumpkin seeds + flax + almonds

Vitamin C

750%+

Amla alone covers it

Vitamin B12

~85%

Milk + paneer + dahi (×2)

Vitamin E

~85%

Sunflower seeds + almonds

Omega-3 ALA

300%+

Flax seeds + walnuts

Fibre

~82%

Oats + roti + sabji + banana

Vitamin D

~10%

⚠ Supplement 1000–2000 IU or 20 min sun

Vitamin A

~30%

⚠ Add carrot / pumpkin in sabji

Potassium

~50%

Banana + seeds + milk

Reminders

Without supplement: ~2,331 kcal — ~220 kcal below 2,550 target. Add 5th roti (+110 kcal) and 10g almonds to oats (+65 kcal) → ~2,506.

Paneer split: Same 200g pack, 100g at lunch + 100g post-workout. Keep second half in box, eat within 30 min of finishing sets.

Acne: Whey (Nakpro) spikes IGF-1. Pea isolate (Nutrabay) likely triggered via additives or sensitivity. Paneer = same protein, whole-food form, fat slows absorption → gentler response. If paneer also causes breakouts, switch post-workout to sattu + banana.

With Cosmix: ~2,475 kcal — ~75 kcal below target. Close enough. Add 10g almonds to oats if you want precision.

Monitor skin 2–3 weeks on Cosmix. Pea + rice blend with no artificial additives. If acne returns → switch to "Without Supplement" tab immediately.

Vitamin D — supplement 1000–2000 IU daily (₹5–8) or 15–20 min morning sun before 10 AM.

Vitamin A — carrot, pumpkin, sweet potato, or spinach sabji 3–4× per week.

Soy chunks doubled to 40g dry (+10g P for ₹2/day). Hot water 15 min, squeeze well.

Water — 3.5–4L daily. More on gym days.

Dahi — set from Amul Toned milk at home. Cheaper, no preservatives.

Estimates from USDA & IFCT data. Delhi prices 2025–26. Per-ingredient macros are approximate — individual totals may not sum exactly to meal totals due to rounding.
Without supp: P 24% · F 33% · C 44% | With supp: P 26% · F 31% · C 43%