Daily Meal Plan — Bulk Phase

2,444

Calories

148g

Protein

90g

Fat

281g

Carbs

~₹270

/ Day

✅ ~2,444 kcal — close to 2,550 bulk target. 148g protein (24%). ~106 kcal short — add 10g almonds to oat bowl (+65 kcal) if you want precision.

✅ ~2,411 kcal — ~140 below 2,550 bulk target. 149g protein (25%). Add 10g almonds to oat bowl (+65 kcal) → ~2,476. Close enough.

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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

1:30PM—2:00PM

₹102 – 124

Paneer + Banana + Dahi · full pack

Milky Mist HP Low Fat Paneer200g
380 · 50P · 14F · 14C
Banana1 medium (~120g)
105 · 1P · 0F · 27C
Homemade dahi2 tbsp (~30g)
18 · 1P · 1F · 2C

503 kcal 52g P 15g F 43g C

Timing: Finish by 2 PM — 2.5 hrs to digest before gym. Banana adds quick carbs alongside slow-digesting casein.
Key: Calcium ~450mg · B12 ~0.5µg · Potassium ~420mg (banana) · Complete protein

Budget — 100g Regular Paneer + Moong Dal

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

~525 kcal · 43g P₹55–75/dayMother Dairy + kirana

Brand Swap — Amul Protein Paneer

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

~500 kcal · 50g P₹95–120/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 from besan + soy. 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

₹12 – 17

Soy Chunks + Banana + Dahi

Soy chunks (dry weight)40g
138 · 21P · 1F · 14C
Banana1 medium (~120g)
105 · 1P · 0F · 27C
Homemade dahi4–5 tbsp (~65g)
39 · 2P · 2F · 3C

282 kcal 24g P 3g F 44g C

Prep: Soak soy in hot water 15 min → squeeze dry → mix with dahi. Eat banana first for fast carbs, then soy+dahi.
Why this works: Banana gives fast glycogen replenishment, soy is a complete plant protein, dahi adds casein for sustained absorption. Zero acne risk. ₹12–17 total — cheapest post-workout in the plan.

Sattu Shake + Banana

40g sattu + banana + salt + lemon in water. Even simpler.

~210 kcal · 10g P₹8–12Any kirana

50g Soy + Banana + Dahi

Bump soy to 50g for +5g protein.

~320 kcal · 29g P₹14–20Nutrela from any grocery

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.

40g Soy + Banana + Dahi

Switch to "Without Supplement" tab plan. Zero cost supplement, zero acne risk.

~282 kcal · 24g P₹12–17Any kirana

OZiva Plant Protein + Banana

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

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

8:00PM—9:00PM

₹22 – 35

Dinner

Besan-atta roti (50:50 mix)4 medium (~130g flour)
450 · 22P · 5F · 84C
Mixed vegetable sabji~200g
130 · 3P · 7F · 13C
Homemade dahi2–3 tbsp (~40g)
24 · 1P · 1F · 2C

604 kcal 26g P 13g F 99g C

Besan-atta roti: Mix 50% besan (chana dal flour) + 50% whole wheat atta → ~32g each, 4 rotis = ~130g flour. Besan adds ~10g extra protein vs pure wheat rotis and is a great folate source.
Key: Iron ~6mg (besan + atta) · Folate ~100µg · Fibre ~13g · Dahi for gut + B12

Calorie Boost — Add 5th Roti

If you're still hungry or want to close the ~106 kcal gap. +~115 kcal, +5g P.

~720 kcal · 31g P+₹3–5

Pure Besan Chilla

3 besan chillas (~120g besan) with sabji + dahi. Same protein, different texture.

~580 kcal · 30g P₹18–28Any kirana

Millet Mix — Bajra / Jowar + Besan

Replace wheat atta portion with millet flour. More iron + minerals.

~750 kcal · 33g P₹30–45BigBasket, atta chakki

Cost Breakdown

Meal	Daily (₹)
Overnight Oat Bowl	₹92 – 122
200g Paneer + Banana + Dahi	₹102 – 124
Amla	₹5 – 10
Soy + Banana + Dahi	₹12 – 17
Dinner (besan-atta rotis)	₹22 – 35
Daily Total	₹233 – 308

Monthly30 days

₹6,990 – 9,240

Meal	Daily (₹)
Overnight Oat Bowl	₹92 – 122
200g Paneer + Banana + Dahi	₹102 – 124
Amla	₹5 – 10
Cosmix Shake + Banana	₹74 – 84
Dinner (besan-atta rotis)	₹22 – 35
Daily Total	₹295 – 375

Monthly30 days

₹8,850 – 11,250

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
Besan (chana dal flour)	₹70–100/kg
Bananas	₹5–7/pc

Daily Micronutrient Coverage

Calcium

~100%

Paneer 200g + milk + sesame + dahi

Iron

~95%

Besan + soy + oats · amla boosts it

Zinc

~100%

Pumpkin + watermelon seeds + soy

Magnesium

~82%

Pumpkin seeds + flax + almonds + banana

Vitamin C

750%+

Amla alone covers it

Vitamin B12

~80%

Milk + paneer 200g + dahi

Vitamin E

~85%

Sunflower seeds + almonds

Omega-3 ALA

300%+

Flax seeds + walnuts

Fibre

~100%

Oats + besan rotis + sabji + banana

Potassium

~70%

2 bananas + seeds + milk + soy

Folate (B9)

~75%

Besan + banana + sabji (new from besan)

Vitamin D

~10%

⚠ Supplement 1000–2000 IU or 20 min sun

Vitamin A

~30%

⚠ Add carrot / pumpkin in sabji

Reminders

Without supplement: ~2,444 kcal — ~106 below 2,550 target. Close enough. Add 10g almonds to oat bowl (+65 kcal) if you want precision.

Paneer: Full 200g pack at lunch — no more splitting between meals. Eat within 2 hrs of opening for freshness.

With Cosmix: ~2,411 kcal — ~140 below target. Add 10g almonds to oat bowl (+65 kcal) → ~2,476. Close enough.

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

Besan-atta rotis: 50% besan + 50% atta. Pre-mix a month's worth in a dabba. If besan taste is too strong, start at 30:70 and increase gradually.

2 bananas/day: 1 with paneer at lunch, 1 post-workout. Buy a dozen weekly — they ripen through the week. Keep at room temp.

Soy chunks post-workout: 40g dry → hot water 15 min → squeeze well → eat with dahi. Complete protein, zero acne risk.

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.

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

Dahi — set from Amul Toned milk at home. ~135g total/day across meals. 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 45% | With supp: P 25% · F 32% · C 45%

Monthly Grocery Budget30 days · Without Supplement

₹6,990 – 9,240

Monthly Grocery Budget30 days · With Cosmix Supplement

₹8,850 – 11,250

📦

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	Post-workout	120–144
Besan (chana dal flour)	65g	2 kg	Dinner rotis	140–200
Wheat atta	65g	2 kg	Dinner rotis	80–110
Dry Goods Subtotal				₹2,770–3,658

Storage: Seeds and nuts in airtight glass jars or zip-locks. Makhana goes stale fast — keep sealed. Besan can go rancid — keep in cool, dry, airtight container.
Pro tip: Pre-mix besan + atta 50:50 in a large dabba for the whole month — saves daily measuring.

🛒

Weekly Stock — Fresh Produce

Buy once a week · keep refrigerated or at room temp

Ingredient	Daily	Weekly	Monthly	Est. ₹/mo
Amla	1 pc (~50g)	350g (~7 pcs)	1.5 kg	150–300
Bananas	2 medium	14 (buy 1.5 dozen)	~60 pcs	300–420
Mixed veg (sabji)	~200g	1.4 kg	~6 kg	360–600
Weekly Produce Subtotal				₹810–1,320/mo

Bananas: 2/day — 1 with paneer at lunch, 1 post-workout. Buy 1.5 dozen (18 pcs) at once, they ripen through the week. Keep at room temp.
Amla: Buy weekly from fruit vendor. Seasonal Nov–Apr is cheapest. Off-season frozen amla or amla candy works.
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 (~35% 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).
Dahi: ~135g/day total across meals — all homemade from Amul milk.

💪

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)	₹2,770–3,658
Fresh produce (weekly stock)	₹810–1,320
Dairy & paneer (daily stock)	₹3,350–4,060
Grand Total	₹6,930–9,038

Category	Monthly (₹)
Dry goods (monthly stock)	₹2,770–3,658
Fresh produce (weekly stock)	₹810–1,320
Dairy & paneer (daily stock)	₹3,350–4,060
Cosmix protein	₹1,800–1,994
Grand Total	₹8,730–11,032

Shopping Tips

Paneer is ~35% 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.

Besan quality matters. Buy fresh besan from a local chakki if possible — tastes better and no adulteration risk vs packaged. Store airtight — besan goes rancid faster than atta.

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. Bananas and mixed veg rotate 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.