7:30 am – Breakfast
• 2 boiled eggs + 1 egg white (18g protein)
• 1 slice whole wheat bread (12g carbs)
• ½ cup papaya (2g fiber)
• 1 tsp peanut butter (4g fat)

11:00 am – Mid-morning snack
• 1 apple + handful of almonds (10 pcs) (5g protein, 6g fat, 4g fiber)

1:30 pm – Lunch
• 1 cup Kerala rice (150g cooked) (35g carbs)
• 1 cup sambar / dal curry (6g protein, 4g fiber)
• 1 serving chicken/fish curry (~100g) (20g protein)
• 1 bowl avial / thoran (5g fiber)
• Buttermilk

4:30 pm – Evening snack (pre-workout fuel)
• 1 banana or 2 dates (20g carbs)
• Black coffee / green tea

7–8:30 pm – Workout

9:00 pm – Post-workout Dinner
• 120g grilled chicken breast OR 150g paneer (25g protein)
• 1 chapati OR ½ cup brown rice (15–20g carbs)
• Steamed veggies (beans, carrot, cucumber) (4g fiber)
• 1 tsp coconut oil (healthy fat)

Breakfast: ½ cup oats cooked in skim milk + chia seeds + 1 boiled egg (20g protein, 30g carbs, 6g fiber)

Snack: 1 orange + 5 walnuts

Lunch: 2 chapatis + rajma curry + cucumber salad + curd

Snack: Roasted chana (30g) + tea

Dinner (post-workout): Grilled fish + sautéed spinach + 1 sweet potato

Breakfast: Veg upma (½ cup rava) + 1 boiled egg + 1 fruit

Snack: Roasted peanuts (30g)

Lunch: 2 chapatis + chana masala + salad + curd

Snack: Dates (2–3 pcs) + green tea

Dinner: Paneer tikka / tofu + stir fried beans + ½ cup rice