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%

Monthly Grocery Budget30 days · Without Supplement

₹6,780 – 8,800

Monthly Grocery Budget30 days · With Cosmix Supplement

₹8,580 – 10,794

📦

Monthly Stock — Dry Goods

Buy once a month · store in airtight containers

Ingredient	Daily	Monthly	Used in	Est. ₹
Rolled oats	65g	2 kg	Oat bowl	260–320
Makhana	20g	600g	Oat bowl	540–720
Flax seeds	20g	600g	Oat bowl	90–120
Watermelon seeds	18g	540g	Oat bowl	150–190
Peanuts	10g	300g	Oat bowl	30–36
Sunflower seeds	18g	540g	Oat bowl	120–150
Pumpkin seeds	18g	540g	Oat bowl	270–350
Walnuts (kernels)	10g	300g	Oat bowl	360–480
Almonds	22g	660g	Oat bowl	400–530
Kishmish	20g	600g	Oat bowl	150–210
White sesame seeds	18g	540g	Oat bowl	80–108
Soy chunks (Nutrela)	40g	1.2 kg	Dinner	120–144
Wheat atta	140g	~5 kg bag	Dinner (4 rotis)	200–275
Dry Goods Subtotal				₹2,770–3,630

Storage: Seeds and nuts in airtight glass jars or zip-locks. Makhana goes stale fast — keep sealed. Soy chunks and atta store well in a dry place.

🛒

Weekly Stock — Fresh Produce

Buy once a week · keep refrigerated

Ingredient	Daily	Weekly	Monthly	Est. ₹/mo
Amla	1 pc (~50g)	350g (~7 pcs)	1.5 kg	150–300
Bananas	1 medium	7 (buy a dozen)	~30 pcs	150–210
Mixed veg (sabji)	~200g	1.4 kg	~6 kg	360–600
Weekly Produce Subtotal				₹660–1,110/mo

Amla: Buy weekly from fruit vendor. Seasonal Nov–Apr is cheapest. Off-season frozen amla or amla candy works.
Bananas: Buy a dozen, they ripen through the week. Keep at room temp.
Veg: Rotate — lauki, tori, bhindi, beans, cabbage, palak. Add carrot/pumpkin 3–4× per week for Vitamin A.

🥛

Every 1–2 Days — Dairy & Paneer

Buy daily or every other day · perishable

Ingredient	Daily	Monthly	Buy cycle	Est. ₹/mo
Amul Toned milk (blue)	~350ml	~10.5 L	Daily / every 2 days	500–610
Milky Mist HP Paneer (200g)	1 pack	30 packs	Every 1–2 days	2,850–3,450
Dairy Subtotal				₹3,350–4,060/mo

Milk: 200ml for oat bowl + ~150ml to set dahi at home. Buy from Mother Dairy booth or Blinkit.
Paneer: Biggest expense (~40% of total). Check Blinkit/Zepto for ₹10–15 off coupons. Buy 2–3 packs at once if stored in fridge (use within 2–3 days of opening).

💪

Monthly — Supplement

Buy once a month · with supplement plan only

Ingredient	Daily	Monthly	Buy cycle	Est. ₹/mo
Cosmix No-Nonsense Plant Protein (1kg)	1 scoop (38g)	~1.14 kg	Once a month	1,800–1,994

Note: 1kg lasts ~26 days. Buy 2 bags to cover a full month with buffer. Monitor skin for 2–3 weeks — if acne returns, drop this and switch to "Without Supplement" plan.

Monthly Grand Total

Category	Monthly (₹)
Dry goods (monthly stock)	₹2,770–3,630
Fresh produce (weekly stock)	₹660–1,110
Dairy & paneer (daily stock)	₹3,350–4,060
Grand Total	₹6,780–8,800

Category	Monthly (₹)
Dry goods (monthly stock)	₹2,770–3,630
Fresh produce (weekly stock)	₹660–1,110
Dairy & paneer (daily stock)	₹3,350–4,060
Cosmix protein	₹1,800–1,994
Grand Total	₹8,580–10,794

Shopping Tips

Paneer is 40% of cost. If budget is tight, substitute lunch paneer with moong dal + dahi on 2–3 days/week — saves ₹30–40/day while only dropping ~10g protein.

Buy seeds in bulk. 1 kg packs from BigBasket, Amazon, or Chandni Chowk wholesale are 15–20% cheaper than 250g pouches from kirana.

Check expiry dates on makhana and paneer — both go bad fast. Makhana should be crisp, not chewy.

Dahi at home — set from Amul Toned milk. ₹3–4/day vs ₹12–15 for store-bought. Starter culture from previous batch.

Seasonal savings: Amla is cheapest Nov–Apr. Stock frozen amla for summer months. Mixed veg rotates with season — buy whatever is cheapest that week.

Quantities based on 30 days. Round up when buying — better to have buffer than run out mid-week. Delhi market prices 2025–26.