design diet plan for me to gain muscle, it should be of

4000 calories, no egg no meet no tofu and dairy is

included, having 5 meals a day, it should have all
essentials minerals and vitamin, and make at least 1
week detailed plan

Gemini

Vegetarian muscle-gain diet plan (4000

calories, no eggs, meat, or tofu, dairy
included, 5 meals/day)
This diet plan focuses on calorie-dense, protein-rich
vegetarian sources (excluding eggs, meat, and tofu)
with dairy included to help you reach your 4000-calorie
goal for muscle gain. Remember to consult a
healthcare professional or registered dietitian for
personalized advice.

Key principles
• Calorie Surplus: Crucial for muscle growth, ensuring
adequate energy for training and recovery.

• Protein Focus: Prioritize high-quality protein sources for

muscle repair and growth.

• Complex Carbohydrates: Provide sustained energy for

workouts and replenish glycogen stores.

• Healthy Fats: Support hormone production and overall

health.

• Frequent Meals: Eating 5 meals a day can aid digestion

and ensure a steady supply of nutrients.
 • Hydration: Drink 10-12 glasses of water daily,
especially with increased protein intake.

Vegetarian protein sources (no eggs, meat,

or tofu)
• Dairy: Milk, curd (yogurt), paneer (cottage cheese),
cheese slices.

• Legumes: Lentils (dal), chickpeas (chana), kidney beans

(rajma), black-eyed peas (lobia), moong dal, urad dal.

• Nuts & Seeds: Almonds, walnuts, cashews, peanuts,

pumpkin seeds, flaxseeds, chia seeds, hemp seeds.

• Grains: Quinoa, amaranth (rajgira), buckwheat (kuttu),

oats, wheat (roti, bread).

• Vegetables: Spinach, broccoli, peas, mushrooms,

brussels sprouts.

Sample 1-week diet plan

Day 1
• Breakfast (Approx. 700 calories):

◦ 2 cups cooked oatmeal (use milk for cooking) with 1/2

cup mixed nuts and dried fruits.

◦ 1 large banana.

◦ 1 glass milk with 2 tablespoons of protein powder.

• Mid-morning snack (Approx. 500 calories):

◦ 1 cup roasted chickpeas or black chana.

◦ 1 glass buttermilk or lassi.

◦ 1 large apple.

• Lunch (Approx. 900 calories):

◦ 1 medium bowl of chickpea curry (chole) with 2 whole

wheat rotis.

◦ 1 cup mixed vegetable salad with a drizzle of olive oil.

◦ 1 cup curd (dahi).

• Evening snack (Approx. 600 calories):

◦ Peanut butter sandwich on whole wheat bread

(generously spread).

◦ 1 glass milk with 2 tablespoons of protein powder.

• Dinner (Approx. 1300 calories):

◦ 1 large bowl of lentil soup (dal).

◦ 1 cup cooked brown rice or quinoa.

◦ 1 cup mixed vegetable sabzi.

◦ 50g paneer cubes (grilled or stir-fried).

Day 2
• Breakfast (Approx. 700 calories):

◦ 2 large paneer parathas (use whole wheat flour) with

curd and pickle.

◦ 1 glass milk or smoothie (with milk, banana, and nuts).

 • Mid-morning snack (Approx. 500 calories):

◦ Trail mix (nuts, seeds, dried fruits).

◦ 1 glass fresh fruit juice.

• Lunch (Approx. 900 calories):

◦ 1 medium bowl of rajma (kidney bean curry) with

brown rice.

◦ 1 cup mixed vegetable raita (curd based).

• Evening snack (Approx. 600 calories):

◦ Roasted peanuts or almonds (large handful).

◦ 1 cup Greek yogurt with honey and berries.

• Dinner (Approx. 1300 calories):

◦ 1 large bowl of vegetable curry with basmati rice.

◦ 50g seitan stir-fried with broccoli and other vegetables.

Day 3
• Breakfast (Approx. 700 calories): Besan chilla with mint
chutney and a banana. A glass of milk with protein
powder.

• Mid-morning snack (Approx. 500 calories): Fruit salad

with curd and chia seeds.

• Lunch (Approx. 900 calories): Aloo gobi sabzi with

paratha and dal.

• Evening snack (Approx. 600 calories): Cheese toast or

sandwich with coconut water or fresh juice.
• Dinner (Approx. 1300 calories): Spinach and corn
fritters with a side salad and grilled paneer skewers.

Day 4
• Breakfast (Approx. 700 calories): Quinoa porridge with
nuts, seeds, and fruits. A glass of milk with protein
powder.

• Mid-morning snack (Approx. 500 calories): Roasted kala

chana and moong dal sprouts salad. 3 dates.

• Lunch (Approx. 900 calories): Large mixed salad with

beans, lentils, nuts, and roasted pumpkin seeds.

• Evening snack (Approx. 600 calories): Peanut butter on

whole wheat crackers with cottage cheese.

• Dinner (Approx. 1300 calories): Chickpea stew with

brown rice and steamed vegetables.

Day 5
• Breakfast (Approx. 700 calories): Moong dal chilla with
mint chutney and low-fat Greek yogurt. Herbal tea or
black coffee.

• Mid-morning snack (Approx. 500 calories): Lightly

grilled or baked paneer cubes with papaya slices.

• Lunch (Approx. 900 calories): Vegetable pulao with

curd and mixed vegetable salad.

• Evening snack (Approx. 600 calories): Homemade

protein bar or oat biscuits. Tea or coffee with milk.

• Dinner (Approx. 1300 calories): Mixed vegetable curry

with rotis and dal.
 Day 6
• Breakfast (Approx. 700 calories): Oats with nuts and
banana. Milk and protein powder shake.

• Mid-morning snack (Approx. 500 calories): Roasted

soybeans and milk or fortified plant milk.

• Lunch (Approx. 900 calories): Quinoa salad with

chickpeas and spinach.

• Evening snack (Approx. 600 calories): Boiled potato

salad with sprouts.

• Dinner (Approx. 1300 calories): Vegetable wrap with a

side of mixed bean salad.

Day 7
• Breakfast (Approx. 700 calories): Whole-grain pancakes
with nut butter and fruit. Milk with protein powder.

• Mid-morning snack (Approx. 500 calories): Dates and

cashews.

• Lunch (Approx. 900 calories): Baingan bharta with rotis

and curd.

• Evening snack (Approx. 600 calories): Sprouted moong

pakoda or roasted chickpeas.

• Dinner (Approx. 1300 calories): Grilled vegetable

skewers with couscous and dal.

Important considerations
• Adjustments: This is a sample plan. Adjust portion sizes
based on your individual needs and calorie tracking.
• Listen to Your Body: Don't force yourself to eat if you're
not hungry. Focus on consistent progress rather than
reaching 4000 calories every single day.

• Micronutrients: Include plenty of fruits, vegetables,

nuts, and seeds for adequate intake of vitamins and
minerals.

• Supplements (Optional): Consider a

multivitamin/mineral supplement if needed.

• Professional Guidance: Consult a qualified nutritionist,

dietitian, or fitness professional for personalized plans.

Perplexity

A detailed vegetarian muscle gain diet plan of 4000

calories per day, split into five meals and including
dairy, can be built with a focus on legumes, grains,
dairy, nuts, seeds, high-calorie plant foods, and varied
vegetables for minerals and vitamins. Here is a sample
weekly plan; adjust portion sizes according to your
calorie and protein requirements each day.
Daily Structure (5 meals/day):
• Meal 1: Breakfast
• Meal 2: Mid-Morning Snack
• Meal 3: Lunch
• Meal 4: Afternoon Snack
• Meal 5: Dinner
Sample Day (Replicate and Rotate Foods for Variety):
 Day 1
• Breakfast: Overnight oats (oats, milk, chia seeds,
peanut butter), banana, walnuts, whey protein shake
• Mid-Morning Snack: Greek yogurt, honey, mixed
berries; almonds
• Lunch: Chana masala, brown rice, cucumber salad,
paneer cubes
• Afternoon Snack: Fruit smoothie (milk, mango, oats),
trail mix (cashews, pumpkin seeds, raisins)
• Dinner: Palak paneer, millet roti, sautéed broccoli and
carrots, glass of lassi
Day 2
• Breakfast: Whole wheat toast, cottage cheese,
avocado, orange juice; scoop of whey protein
• Snack: Fruit salad (pomegranate, apple, grapes),
roasted chickpeas
• Lunch: Rajma (kidney beans), quinoa, mixed veggie
raita, cheese slices
• Snack: Milkshake (milk, dates, peanut butter), handful
of pistachios
• Dinner: Mixed dal, vegetable pulao, curd, boiled sweet
potato
Day 3
• Breakfast: Muesli (with milk, seeds, nuts), strawberries,
protein powder (blended)
• Snack: Paneer tikka, apple; walnuts
• Lunch: Moong dal curry, jowar roti, carrot-beet salad,
cubes of hard cheese
• Snack: Cottage cheese with pineapple, homemade
granola bar
• Dinner: Vegetable curry, basmati rice, raita, sautéed
spinach
Day 4
• Breakfast: Buckwheat pancakes with honey and yogurt,
ground flaxseed, blueberries
• Snack: Banana milkshake, roasted peanuts
• Lunch: Khichdi (rice + lentils + veggies), paneer, salad,
 glass of chaas
• Snack: Cheese sandwich (whole wheat bread, cheese,
veggies), orange
• Dinner: Matar paneer, whole wheat naan, tomato-
cucumber salad
Day 5
• Breakfast: Large bowl oatmeal with milk, almonds,
dates, mixed seeds, protein shake
• Snack: Greek yogurt parfait (layers of yogurt, berries,
nuts)
• Lunch: Sambar (lentil stew), idli, coconut chutney,
spinach salad
• Snack: Fruit juice (fresh), handful of trail mix
• Dinner: Veg biryani, curd, roasted cauliflower, paneer
cubes
Day 6
• Breakfast: Dosa (rice-lentil pancake), potato curry,
cottage cheese, fresh juice
• Snack: Lassi (sweet yogurt drink), roasted foxnuts
(makhana)
• Lunch: Chole (chickpea curry), jeera rice, salad, hard
cheese
• Snack: Milk + dry fruit smoothie, handful of sunflower
seeds
• Dinner: Mixed lentil dal, bajra roti, avocado salad
Day 7
• Breakfast: French toast (whole grain bread, eggs
replaced by milk + besan), honey, protein powder in
shake
• Snack: Mixed nuts, fruit bowl (papaya, kiwi, banana)
• Lunch: Dal makhani, vegetable pulao, paneer cubes,
beetroot salad
• Snack: Cheese slices, pineapple
• Dinner: Vegetable stew, quinoa, curd, boiled potato &
spinach

Essentials for Balanced Micro- and Macro-Nutrients

 (apply daily):
• Protein: Paneer, Greek yogurt, lentils, beans, milk,
cheese, whey protein
• Healthy Fats: Nuts, seeds (pumpkin, flax, chia),
avocado, olive oil, peanut butter
• Carbs: Oats, rice, millet, quinoa, potatoes, sweet
potatoes, whole grain breads and rotis
• Fiber: Fruits, vegetables, whole grains, pulses, seeds
• Vitamins & Minerals:
• Calcium: Dairy products, sesame, green leafy
vegetables
• Iron: Lentils, beans, spinach (absorption boosted with
vitamin C-rich foods)
• Magnesium/Potassium: Nuts, seeds, bananas, leafy
greens
• Zinc: Dairy, legumes, whole grains, seeds
• Vitamin B12: Dairy, fortified foods (consider
supplementation if needed)
• Vitamin D: Fortified dairy or sunlight exposure; consider
supplement

Tips for Success:

• Adjust serving sizes to hit the 4000 calorie target and
~150-200g protein daily.
• Rotate legumes and whole grains for complete protein
profiles.
• Use supplements if needed for vitamin B12 and D.
• Consider using a calorie tracking app for precise intake.
This plan meets your restrictions (no meat, no eggs, no
tofu, dairy included) and, when daily variety is
practiced, will supply all essential vitamins and
minerals as long as portions and diversity are
maintained.

Copilot
 4000-cal vegetarian muscle-gain
plan (with dairy), 5 meals/day
Bulking as a vegetarian can be delicious and heavy—in a good way. Let’s
make it structured, so you actually hit calories and protein without feeling
sluggish.

How to use this plan

• Daily target: ~4000 calories; protein: ~150–200 g

• Structure: 5 meals/day (breakfast, mid-morning, lunch, afternoon,

dinner)

• Core foods: legumes, grains, dairy, nuts/seeds, high-calorie plants,

varied veg

• Hydration & electrolytes: 2.5–3.5 L water/day; add salt to taste,

especially around training

• Supplements (optional):

◦ Creatine monohydrate: 3–5 g/day

◦ Vitamin B12: 1000 µg, 2–3×/week

◦ Vitamin D3: 1000–2000 IU/day (or as advised)

◦ Algae-based omega-3 (EPA/DHA): 250–500 mg/day

• Training timing (suggestion):

◦ Pre-workout: a carb + protein mini-meal 60–120 minutes before

◦ Post-workout: 25–40 g fast-digesting protein + 60–100 g carbs within 1–2

hours

Day 1 (fully quantified example, ~4000

kcal)
Meal 1 — Breakfast: Overnight oats bowl

• Rolled oats: 85 g
• Milk (whole): 350 ml

• Chia seeds: 12 g

• Peanut butter: 20 g

• Banana: 150 g

• Whey protein: 30 g

Estimated macros:

• Calories: ~1000 kcal

• Protein: ~58 g

• Carbs: ~122 g

• Fat: ~35 g

Meal 2 — Mid-morning snack: Yogurt bowl

• Greek yogurt (2%): 250 g

• Honey: 10 g

• Mixed berries: 200 g

• Almonds: 25 g

• Optional whey “booster”: 15 g

Estimated macros:

• Calories: ~535–595 kcal (w/ booster)

• Protein: ~31–43 g

• Carbs: ~55–65 g

• Fat: ~20–24 g

Meal 3 — Lunch: Chana + rice + paneer + salad

• Chana masala (cooked chickpeas): 220 g

• Brown rice (cooked): 300–320 g

• Paneer (full-fat): 100 g

• Ghee/olive oil in chana: 5 ml

• Cucumber-onion-tomato salad + lemon: generous plate

Estimated macros:

• Calories: ~1000–1060 kcal

• Protein: ~44–48 g

• Carbs: ~150–165 g

• Fat: ~22–28 g

Meal 4 — Afternoon snack: Fruit-oat smoothie

• Milk (whole): 250 ml

• Mango (or banana): 150 g

• Oats: 20 g

• Peanut butter: 16 g

• Flaxseed (ground): 10 g

Estimated macros:

• Calories: ~510–540 kcal

• Protein: ~18–22 g

• Carbs: ~65–75 g

• Fat: ~18–22 g

Meal 5 — Dinner: Palak paneer + millet roti + veggies +

lassi

• Palak paneer: paneer 120 g + spinach base sautéed with ~10 ml oil

• Millet rotis (jowar/bajra): 2 medium

• Sautéed broccoli + carrots: ~200 g with ~5 ml oil

• Sweet lassi: 200–250 ml

Estimated macros:

• Calories: ~900–1050 kcal

 • Protein: ~38–45 g

• Carbs: ~95–115 g

• Fat: ~35–43 g

Day 1 daily totals (approx.)

• Calories: ~3950–4150 kcal

• Protein: ~190–215 g

• Carbs: ~490–540 g

• Fat: ~130–150 g

Dial to exactly ~4000 kcal by:

• Adjusting honey (±10–20 g), peanut butter (±10–15 g), lassi (±100–150
ml), or oats (±10–15 g).

• Use ±100\pm 100 kcal “tiles”:

◦ +100 kcal: +15 g peanut butter, +25 g granola, +25 g paneer, +150 ml
lassi

◦ −100 kcal: −15 g peanut butter, −10 g honey, −10–15 g oats

Days 2–7: Same structure, quantified

portions
Use these as rotating templates. Portions target ~4000 kcal/day with
~170–200 g protein. Adjust with the 100-kcal tiles above.

Day 2

• Breakfast: 4 slices whole-wheat toast + 150 g cottage cheese, 80 g

avocado, 300 ml OJ, whey 30 g

◦ ~900–1000 kcal; ~55 g protein

• Snack: Fruit salad 350 g + roasted chickpeas 80 g

◦ ~550–600 kcal; ~25 g protein

• Lunch: Rajma (cooked) 250 g + quinoa (cooked) 320 g + veggie raita 250
g + cheese 40 g

◦ ~1000–1050 kcal; ~50 g protein

 • Snack: Milkshake (milk 300 ml + dates 40 g + peanut butter 20 g) +
pistachios 25 g

◦ ~600–650 kcal; ~20–25 g protein

• Dinner: Mixed dal 250 g + vegetable pulao 350 g + curd 200 g + boiled
sweet potato 250 g

◦ ~900–1000 kcal; ~30–40 g protein

Day 3

• Breakfast: Muesli 100 g with milk 300 ml + mixed seeds 20 g + nuts 20 g

+ blended whey 30 g + strawberries 200 g

◦ ~900–1000 kcal; ~55 g protein

• Snack: Paneer tikka 150 g + apple 1 medium + walnuts 20 g

◦ ~550–600 kcal; ~35–40 g protein

• Lunch: Moong dal curry 300 g + jowar roti (2–3) + carrot-beet salad +
hard cheese 30 g

◦ ~950–1050 kcal; ~45–50 g protein

• Snack: Cottage cheese 150 g + pineapple 200 g + homemade granola bar

(~50 g)

◦ ~550–600 kcal; ~30–35 g protein

• Dinner: Vegetable curry 300 g + basmati rice (cooked) 350 g + raita 200
g + sautéed spinach 200 g

◦ ~900–1000 kcal; ~35–40 g protein

Day 4

• Breakfast: Buckwheat pancakes (~3 medium from 100 g flour) + honey

20 g + yogurt 200 g + ground flax 10 g + blueberries 150 g

◦ ~900–1000 kcal; ~35–40 g protein

• Snack: Banana milkshake (milk 300 ml + banana 150 g) + roasted

peanuts 30 g

◦ ~550–600 kcal; ~20–25 g protein

• Lunch: Khichdi (rice+dal) 450 g + paneer 120 g + salad + chaas 250 ml

◦ ~1000–1100 kcal; ~45–50 g protein

 • Snack: Cheese sandwich (WW bread 4 slices + cheese 40 g + veggies) +
orange

◦ ~600–650 kcal; ~30–35 g protein

• Dinner: Matar paneer (paneer 120 g) + whole-wheat naan 1 large (or 2

rotis) + salad

◦ ~900–1000 kcal; ~35–40 g protein

Day 5

• Breakfast: Oatmeal 110 g with milk 350 ml + almonds 25 g + dates 40 g

+ mixed seeds 15 g + whey 30 g

◦ ~1000–1100 kcal; ~60 g protein

• Snack: Greek yogurt parfait: yogurt 300 g + berries 200 g + nuts 20 g

◦ ~550–600 kcal; ~32–36 g protein

• Lunch: Sambar 300 g + idli 4 medium + coconut chutney 50 g + spinach

salad

◦ ~900–1000 kcal; ~30–35 g protein

• Snack: Fresh fruit juice 300 ml + trail mix 40 g

◦ ~500–550 kcal; ~10–12 g protein

• Dinner: Veg biryani 450 g + curd 200 g + roasted cauliflower 250 g +

paneer cubes 80 g

◦ ~900–1000 kcal; ~35–40 g protein

Day 6

• Breakfast: Dosa (3 medium) + potato curry 200 g + cottage cheese 120 g

+ fresh juice 250 ml

◦ ~1000–1100 kcal; ~45–50 g protein

• Snack: Sweet lassi 300 ml + roasted makhana 40 g

◦ ~500–550 kcal; ~17–20 g protein

• Lunch: Chole 250 g + jeera rice (cooked) 320 g + salad + hard cheese 30
g

◦ ~1000–1100 kcal; ~45–50 g protein

• Snack: Milk + dry-fruit smoothie (milk 300 ml + dates 30 g + raisins 20 g

 + cashews 20 g) + sunflower seeds 15 g

◦ ~600–650 kcal; ~20–25 g protein

• Dinner: Mixed lentil dal 300 g + bajra roti (2) + avocado salad (avocado
100 g)

◦ ~850–950 kcal; ~30–35 g protein

Day 7

• Breakfast: “French toast” (WW bread 4 slices dipped in milk+besan

batter) + honey 20 g + whey shake 30 g

◦ ~900–1000 kcal; ~55–60 g protein

• Snack: Mixed nuts 30 g + fruit bowl (papaya 200 g + kiwi 100 g + banana
120 g)

◦ ~500–550 kcal; ~12–15 g protein

• Lunch: Dal makhani 300 g + vegetable pulao 350 g + paneer cubes 100 g
+ beet salad

◦ ~1000–1100 kcal; ~50–55 g protein

• Snack: Cheese slices 40 g + pineapple 250 g

◦ ~350–400 kcal; ~12–15 g protein

• Dinner: Vegetable stew 350 g + quinoa (cooked) 320 g + curd 200 g +

boiled potato 250 g + sautéed spinach 150 g

◦ ~1000–1100 kcal; ~35–40 g protein

Essentials for balanced micro- and macro-

nutrients
• Protein sources: paneer, Greek yogurt/curd, milk, whey, lentils/beans,
cheese, cottage cheese

• Healthy fats: nuts (almonds, walnuts, cashews), seeds (pumpkin, flax,

chia), avocado, olive oil, peanut butter, ghee

• Carbs: oats, rice, millet, quinoa, potatoes/sweet potatoes, whole-grain

breads/rotis, idli/dosa

• Fiber: fruits, veg (especially leafy greens & crucifers), whole grains,
pulses, seeds
 • Key vitamins/minerals:

◦ Calcium: dairy, sesame, greens

◦ Iron: lentils, beans, spinach (+vitamin C from citrus/berries for

absorption)

◦ Magnesium/Potassium: nuts, seeds, bananas, leafy greens, potatoes

◦ Zinc: dairy, legumes, seeds, whole grains

◦ Vitamin B12: dairy + fortified foods (consider supplement)

◦ Vitamin D: fortified dairy or sunlight; consider supplement

Smart adjustments (hit targets without

bloat)
• To add ~100–150 kcal quickly: +15 g peanut/almond butter; +1 slice
bread + pat butter/ghee; +25 g granola; +150 ml lassi; +25–30 g paneer
or cheese.

• To add ~10–15 g protein: +30 g whey; +150 g Greek yogurt; +100 g

paneer/cottage cheese; +250 ml milk.

• Lower-GI swaps: brown rice → quinoa/millet; idli → appam + sambar;

add veg volume to slow digestion.

• If lactose-sensitive: shift toward curd/Greek yogurt/hard cheese; try

lactose-free milk.

Weekly shopping list (India-focused)

• Grains: rolled oats, brown rice, basmati, quinoa, jowar/bajra flour, whole-
wheat bread/atta, idli/dosa batter

• Pulses/legumes: chana, rajma, moong, urad, masoor, mixed dals

• Dairy: milk (6–8 L/week), Greek yogurt/curd, paneer (1.5–2.0 kg/week),

cheese slices/blocks, lassi/chaas

• Protein powder: whey isolate/concentrate

• Nuts/seeds: almonds, walnuts, cashews, pistachios, pumpkin/sunflower

seeds, flax, chia

• Produce: bananas, mangoes/seasonal fruit, berries (or frozen), apples,

citrus, pomegranate, potatoes, sweet potatoes
• Veg: spinach, broccoli, cauliflower, carrots, beets, cucumbers, tomatoes,
onions, mixed greens, peas

• Fats/flavor: peanut butter, olive oil, ghee, coconut, sesame, spices

(jeera, haldi, garam masala), salt, lemon

• Optional: dates, raisins, granola, avocado (if available)

Meal-prep tips (save time, keep calories

high)
• Batch-cook 2–3 dals and 1–2 curries on weekends; portion and
refrigerate/freeze.

• Cook grains in bulk (rice/quinoa/millets); store in airtight containers.

• Marinate paneer for tikka once; grill/air-fry across two days.

• Pre-portion snacks: trail mix into 30–40 g sachets; oats into 80–100 g
jars.

• Blend base smoothies (dry mix of oats + seeds + milk powder) in jars;
add fresh fruit + milk when serving.

Want me to tailor this?

Tell me:

• Your body weight, height, and training schedule

• Any foods you dislike or can’t digest

• Your exact protein target (e.g., 1.8 g/kg \,1.8\,\text{g/kg}\,) and daily step
count

I’ll tune portions to hit your numbers without stuffing you.

Copilot
 7-day, 4000-cal vegetarian
muscle-gain plan (with dairy +
whey), 5 meals/day
You’re 70 kg and 179 cm, training twice daily. Let’s fuel you like an
athlete—and keep it egg-free, meat-free, tofu-free, with dairy and whey
included.

Personal targets
• Calories: ~4000 kcal/day

• Protein: 2.0–2.7 g/kg\mathbf{2.0–2.7\ g/kg} → 150–190 g/day (we’ll

land ~180–200 g)

• Carbs: 6–8 g/kg\mathbf{6–8\ g/kg} → 420–560 g/day (for 2-a-days, we’ll

aim ~500–600 g)

• Fat: remainder (~110–140 g/day)

Training-day timing (2 sessions)

• AM session (strength/skill):

◦ Pre (60–120 min): Meal 1 or 2 with 60–90 g carbs + 25–40 g protein

◦ Post (0–2 hr): Next meal with 60–120 g carbs + 25–40 g protein

• PM session (conditioning/strength):

◦ Pre: Meal 4 with 60–90 g carbs + 25–35 g protein

◦ Post: Dinner with 80–120 g carbs + 30–40 g protein

• Hydration/electrolytes: 2.5–3.5 L/day; add salt to meals; use

chaas/coconut water around training as needed.

Micronutrient coverage (daily)

• Calcium: milk, curd/Greek yogurt, paneer, sesame

• Iron (non-heme) + C: dals/beans + citrus/berries, tomatoes, lemon

• Magnesium/Potassium: nuts/seeds, bananas, potatoes, leafy greens

 • Zinc: dairy, legumes, seeds

• Iodine: iodized salt

• B12: dairy; consider supplement

• Vitamin D: sunlight or D3 supplement

• Omega-3: flax/chia/walnuts; consider algae DHA/EPA

Smart add/subtract tiles

• +100–150 kcal: +15 g peanut/almond butter; +25 g granola; +150 ml
lassi; +25–30 g paneer/cheese

• +20–25 g protein: +30 g whey; +150–200 g Greek yogurt; +120 g

paneer/cottage cheese

• Pre-workout gentle carbs: ripe banana, dates, idli, toast with

honey/jam

Weekly plan (5 meals/day). All portions

approximate; adjust with tiles to hit exactly
~4000 kcal.
Each day targets: ~4000 kcal, ~180–200 g protein, ~500–600 g carbs,
~120–140 g fat.

Day 1

• Breakfast: Overnight oats (oats 90 g, milk 350 ml, chia 12 g, peanut

butter 20 g), banana 1 large; whey 30 g

◦ ~1000 kcal, ~55–60 P

• Mid-morning: Greek yogurt 250 g, berries 200 g, honey 10 g, almonds 25

g

◦ ~550–600 kcal, ~30–35 P

• Lunch: Chana masala (cooked chickpeas 250 g), brown rice (cooked 320
g), paneer 100 g, salad + lemon

◦ ~1050 kcal, ~50 P

• Afternoon: Mango milk-oat smoothie (milk 300 ml, mango 200 g, oats 25
g, flax 10 g); pistachios 20 g
◦ ~600–650 kcal, ~20–25 P

• Dinner: Palak paneer (paneer 130 g), jowar rotis x2, sautéed
broccoli+carrot 250 g (10 ml oil), sweet lassi 250 ml

◦ ~900–1000 kcal, ~35–40 P

Day 2

• Breakfast: Whole-wheat toast 4 slices, cottage cheese 180 g, avocado 80

g, orange juice 300 ml; whey 30 g

◦ ~1000–1100 kcal, ~60 P

• Mid-morning: Fruit salad (pomegranate 100 g, apple 1, grapes 150 g),

roasted chickpeas 80 g

◦ ~550–600 kcal, ~20–25 P

• Lunch: Rajma 300 g, quinoa (cooked) 320 g, veggie raita 250 g, cheese 30
g

◦ ~1000–1100 kcal, ~50 P

• Afternoon: Milkshake (milk 300 ml, dates 40 g, peanut butter 20 g),

walnuts 20 g

◦ ~600–650 kcal, ~20 P

• Dinner: Mixed dal 300 g, vegetable pulao 350 g, curd 200 g, boiled sweet
potato 250 g

◦ ~900–1000 kcal, ~30–35 P

Day 3

• Breakfast: Muesli 100 g with milk 300 ml, mixed seeds 20 g, nuts 20 g,
strawberries 200 g, whey 30 g

◦ ~1000–1100 kcal, ~60 P

• Mid-morning: Paneer tikka 170 g, apple 1, cashews 20 g

◦ ~600–650 kcal, ~40–45 P

• Lunch: Moong dal curry 300 g, jowar rotis x3, carrot–beet salad, hard
cheese 25 g

◦ ~950–1050 kcal, ~45–50 P

• Afternoon: Cottage cheese 180 g with pineapple 200 g; granola bar 50 g

◦ ~600–650 kcal, ~35–40 P

• Dinner: Vegetable curry 300 g, basmati rice (cooked) 350 g, raita 200 g,
sautéed spinach 200 g (5–10 ml oil)

◦ ~850–950 kcal, ~30–35 P

Day 4

• Breakfast: Buckwheat pancakes (100 g flour), honey 20 g, yogurt 250 g,

ground flax 10 g, blueberries 150 g

◦ ~900–1000 kcal, ~35–40 P

• Mid-morning: Banana milkshake (milk 300 ml + banana 180 g), roasted

peanuts 30 g; whey 15 g

◦ ~600–650 kcal, ~30–35 P

• Lunch: Khichdi (rice+dal) 500 g, paneer 130 g, salad, chaas 300 ml

◦ ~1050–1150 kcal, ~50–55 P

• Afternoon: Cheese sandwich (WW bread 4 slices, cheese 40 g, veg),

orange

◦ ~600–650 kcal, ~30–35 P

• Dinner: Matar paneer (paneer 130 g), whole-wheat naans x1 large (or rotis
x2), tomato–cucumber salad

◦ ~900–1000 kcal, ~35–40 P

Day 5

• Breakfast: Oatmeal 110 g with milk 350 ml, almonds 25 g, dates 40 g,

mixed seeds 15 g, whey 30 g

◦ ~1050–1150 kcal, ~60–65 P

• Mid-morning: Greek yogurt parfait (yogurt 300 g, berries 200 g, walnuts

20 g)

◦ ~550–600 kcal, ~32–36 P

• Lunch: Sambar 350 g, idli x4–5, coconut chutney 60 g, spinach salad

(lemon)

◦ ~900–1000 kcal, ~30–35 P

• Afternoon: Fresh juice 300 ml; trail mix 45 g (raisins, pumpkin seeds,
peanuts)
◦ ~500–550 kcal, ~12–15 P

• Dinner: Veg biryani 450 g, curd 200 g, roasted cauliflower 250 g, paneer
cubes 90 g

◦ ~900–1000 kcal, ~35–40 P

Day 6

• Breakfast: Dosa x3 (rice–urad batter), potato curry 200 g, cottage cheese

150 g, fresh juice 250 ml

◦ ~1000–1100 kcal, ~45–50 P

• Mid-morning: Sweet lassi 300 ml, roasted makhana 45 g

◦ ~500–550 kcal, ~18–20 P

• Lunch: Chole 300 g, jeera rice (cooked) 320 g, salad, hard cheese 25 g

◦ ~1000–1100 kcal, ~45–50 P

• Afternoon: Milk + dry-fruit smoothie (milk 300 ml, dates 30 g, raisins 20 g,

cashews 20 g), sunflower seeds 15 g

◦ ~600–650 kcal, ~20–25 P

• Dinner: Mixed lentil dal 320 g, bajra rotis x2, avocado salad (avocado 120
g, cucumbers, lemon)

◦ ~850–950 kcal, ~30–35 P

Day 7

• Breakfast: “French toast” (WW bread 4 slices dipped in milk+besan

batter), honey 20 g, whey shake 30 g

◦ ~950–1050 kcal, ~55–60 P

• Mid-morning: Mixed nuts 35 g; fruit bowl (papaya 250 g, kiwi 100 g,

banana 1)

◦ ~550–600 kcal, ~12–15 P

• Lunch: Dal makhani 320 g, vegetable pulao 350 g, paneer cubes 110 g,
beet salad

◦ ~1050–1150 kcal, ~55–60 P

• Afternoon: Cheese slices 45 g, pineapple 250 g; curd 150 g

◦ ~450–500 kcal, ~22–25 P

 • Dinner: Vegetable stew 350 g, quinoa (cooked) 350 g, curd 200 g, boiled
potatoes 250 g, sautéed spinach 150 g

◦ ~900–1000 kcal, ~35–40 P

Example daily totals (Day 1 as reference)

• Calories: ~4000 kcal

• Protein: ~190–200 g

• Carbs: ~520–560 g

• Fat: ~125–140 g

Use the add/subtract tiles to fine-tune each day to ~4000 kcal.

Around-training quick options (optional

add-ins)
• Pre-AM (if hungry): 1–2 idlis + honey or 1 banana + 1 tbsp peanut
butter

• Intra (long/hot sessions): 300–500 ml water + pinch salt + 20–30 g

sugar or coconut water

• Post-PM (if dinner is delayed): 300 ml milk + 30 g whey + 1 banana

Supplements (optional, effective)

• Creatine monohydrate: 3–5 g daily

• Vitamin D3: 1000–2000 IU daily as needed

• Vitamin B12: 1000 µg, 2–3×/week

• Algae omega-3 (DHA/EPA): 250–500 mg/day

Quick grocery list (India-friendly)

• Grains: rolled oats, basmati/brown rice, quinoa, jowar/bajra flour, WW
bread, idli/dosa batter

• Pulses: chana, rajma, moong, urad, masoor, mixed dals

• Dairy: milk (6–8 L/week), curd/Greek yogurt, paneer (1.7–2.0 kg/week),
cheese, lassi/chaas, whey

• Nuts/seeds: almonds, walnuts, cashews, pistachios, makhana,

pumpkin/sunflower, flax, chia

• Produce: bananas, mango/papaya, berries (fresh/frozen), apples, citrus,

pomegranate, potatoes, sweet potatoes

• Veg: spinach, broccoli, cauliflower, carrots, beets, cucumbers, tomatoes,

onions, peas

• Fats/flavor: peanut butter, olive oil/ghee, coconut, sesame, iodized salt,

lemons, spices

• Extras: dates, raisins, granola

WITH hair care

Perfect — let’s layer a Hair Health Booster Plan right over your existing
4000-calorie muscle-gain diet, so you’re feeding both your muscles and
your follicles every single day.

We won’t overhaul your base plan — instead, we’ll slot in strategic

add-ons rich in nutrients that support hair pigmentation, root strength,
and scalp health. These will focus on:

• Copper – melanin production (cashews, sesame, sunflower seeds,

mushrooms, dark choc)

• Vitamin B12 – pigment support & cell health (dairy, fortified foods)

• Iron + Vitamin C – blood flow to follicles (legumes, greens + citrus)

• Omega-3 – scalp moisture & reduced inflammation (walnuts, flax, chia)

• Zinc & Selenium – follicle repair (pumpkin seeds, sunflower seeds, dairy)

• Biotin & B-complex – keratin production (whole grains, nuts, seeds,

dairy)

• Antioxidants – oxidative stress defense (amla, berries, green tea)

🗓 7-Day Hair-Health Add-On Layer

 (Add these small extras to your existing 5 meals/day plan — no need to
recalc macros unless you want total precision. If needed, swap them for
similar-calorie items in your plan.)

Day 1

• Breakfast add-in: 1 tsp amla powder stirred into your whey shake

• Snack tweak: Swap almonds for cashews (25 g)

• Lunch side: 1 tbsp roasted sesame seeds sprinkled over salad

• Dinner dessert: 2 squares dark chocolate (70%+)

Day 2

• Breakfast: Add 1 tbsp ground flaxseed to oats

• Mid-morning: 1 kiwi with yogurt (vitamin C for iron absorption)

• Lunch: Include 100 g sautéed mushrooms

• Evening: 1 tsp pumpkin seeds with your smoothie

Day 3

• Breakfast: Curry leaves sautéed lightly and folded into your paneer
scramble or roti

• Snack: Replace mixed nuts with 20 g walnuts + 10 g sunflower seeds

• Lunch: Add ½ cup cooked spinach to dal

• Dinner: Fresh orange slices alongside main for extra vitamin C

Day 4

• Breakfast: 2 tbsp sesame-chutney spread on toast

• Snack: 1 small bowl papaya (antioxidants + vitamin C)

• Lunch: Add 50 g beetroot to salad

• Dinner: Curry leaf–infused tadka for veg curry

Day 5

• Breakfast: Stir chia seeds (15 g) into your whey shake

• Snack: Cashews (15 g) + 2 squares dark chocolate

• Lunch: Add 1 cup broccoli to your pulao

• Dinner: Kiwi or amla juice shot

Day 6

• Breakfast: Add cinnamon + ground flax to your oatmeal

• Snack: 1 tbsp roasted sunflower seeds mixed into yogurt

• Lunch: Add 100 g sautéed mushrooms or oyster mushrooms

• Dinner: Handful of walnuts before bed

Day 7

• Breakfast: Mix 1 tsp amla powder into smoothie

• Snack: ½ avocado mashed with lemon + salt on whole-grain toast

• Lunch: Spinach + tomato salad (vitamin C + iron combo)

• Dinner: 2 squares dark chocolate after meal

💡 Implementation tips
• Spread these nutrient boosters across the week — they’re small portions
but high in key hair-supporting compounds.

• Consistency matters more than dose spikes — hair responds to

long-term nutrition, not overnight fixes.

• Stay hydrated; dehydration reduces nutrient delivery to follicles.

• Manage stress and get enough sleep — cortisol can accelerate both
greying and hair fall.

Alright — here’s your integrated 7-Day, 4000-calorie vegetarian

 muscle-gain plan with built-in hair-health boosters so you can hit
your training, recovery, and hair goals in one seamless schedule.

You’ll still be getting:

• ~180–200 g protein/day

• ~500–600 g carbs/day

• ~120–140 g fat/day

• Full coverage of vitamins and minerals, with extra focus on copper,

iron, zinc, selenium, B-vitamins, omega-3s, antioxidants.

📅 Day 1
Meal 1 — Breakfast Overnight oats (oats 90 g, milk 350 ml, chia 12 g,
peanut butter 20 g, banana 1 large, whey 30 g) + 1 tsp amla powder
stirred in → Hair boost: amla (vitamin C, antioxidants)

Meal 2 — Mid-Morning Greek yogurt 250 g, mixed berries 200 g,

honey 10 g, cashews 25 g → Hair boost: cashews (copper)

Meal 3 — Lunch Chana masala (250 g cooked chickpeas), brown rice

(320 g cooked), paneer 100 g, salad w/ lemon, 1 tbsp roasted sesame
seeds → Hair boost: sesame (copper, zinc)

Meal 4 — Afternoon Mango milk-oat smoothie (milk 300 ml,

mango 200 g, oats 25 g, flax 10 g) + pumpkin seeds 10 g → Hair boost:
zinc, selenium

Meal 5 — Dinner Palak paneer (paneer 130 g + spinach), 2 jowar rotis,

sautéed broccoli+carrot 250 g, sweet lassi 250 ml, 2 squares dark
chocolate → Hair boost: dark chocolate (copper, antioxidants)

📅 Day 2
Meal 1 WW toast 4 slices, cottage cheese 180 g, avocado 80 g, OJ 300 ml,
whey 30 g + 1 tbsp flaxseed → Omega-3 boost

Meal 2 Fruit salad (pomegranate, apple, grapes), roasted chickpeas 80 g,

kiwi 1 → Vitamin C for iron absorption

Meal 3 Rajma 300 g, quinoa 320 g, veggie raita 250 g, cheese 30 g, 100 g
sautéed mushrooms → Copper boost

Meal 4 Milkshake (milk 300 ml, dates 40 g, peanut butter 20 g),

walnuts 20 g → Omega-3, zinc
Meal 5 Mixed dal 300 g, veg pulao 350 g, curd 200 g, boiled sweet
potato 250 g, 1 tsp pumpkin seeds

📅 Day 3
Meal 1 Muesli 100 g with milk 300 ml, seeds 20 g, nuts 20 g,
strawberries 200 g, whey 30 g + fresh curry leaves sautéed into a small
side → Hair pigment support

Meal 2 Paneer tikka 170 g, apple, walnuts 20 g + sunflower seeds 10 g

Meal 3 Moong dal curry 300 g, jowar rotis ×3, carrot–beet salad, hard
cheese 25 g, ½ cup extra spinach

Meal 4 Cottage cheese 180 g with pineapple 200 g, granola bar 50 g

Meal 5 Vegetable curry 300 g, basmati rice 350 g, raita 200 g, sautéed
spinach 200 g, fresh orange wedges

📅 Day 4
Meal 1 Buckwheat pancakes (100 g flour), honey 20 g, yogurt 250 g,
flax 10 g, blueberries 150 g, 2 tbsp sesame chutney on side

Meal 2 Banana milkshake (milk 300 ml, banana 180 g), roasted
peanuts 30 g, whey 15 g, papaya bowl 100 g

Meal 3 Khichdi (rice+dal 500 g), paneer 130 g, salad, chaas 300 ml,
beetroot 50 g

Meal 4 Cheese sandwich (WW bread ×4, cheese 40 g, veg), orange, curry
leaf tadka in filling

Meal 5 Matar paneer (paneer 130 g), naan 1 large, tomato–cucumber

salad

📅 Day 5
Meal 1 Oatmeal 110 g, milk 350 ml, almonds 25 g, dates 40 g, seeds 15 g,
whey 30 g, chia 15 g

Meal 2 Greek yogurt parfait (yogurt 300 g, berries 200 g, walnuts 20 g), 2
squares dark chocolate

Meal 3 Sambar 350 g, idli ×5, coconut chutney 60 g, spinach salad → Iron
+ vitamin C from lemon
 Meal 4 Fresh juice 300 ml, trail mix 45 g, avocado toast ½ portion

Meal 5 Veg biryani 450 g, curd 200 g, roasted cauliflower 250 g,

paneer 90 g

📅 Day 6
Meal 1 Dosa ×3, potato curry 200 g, cottage cheese 150 g, juice 250 ml,
ground flax 1 tbsp

Meal 2 Sweet lassi 300 ml, roasted makhana 45 g, 1 tbsp sunflower

seeds

Meal 3 Chole 300 g, jeera rice 320 g, salad, cheese 25 g,

mushrooms 100 g

Meal 4 Milk + dry-fruit smoothie, sunflower seeds 15 g, walnuts 15 g

Meal 5 Mixed dal 320 g, bajra rotis ×2, avocado salad (120 g avocado)

📅 Day 7
Meal 1 French toast (WW bread ×4, milk+besan batter), honey 20 g,
whey 30 g, 1 tsp amla powder in shake

Meal 2 Mixed nuts 35 g, fruit bowl (papaya, kiwi, banana), pumpkin

seeds 10 g

Meal 3 Dal makhani 320 g, veg pulao 350 g, paneer 110 g, beet salad

Meal 4 Cheese slices 45 g, pineapple 250 g, curd 150 g

Meal 5 Veg stew 350 g, quinoa 350 g, curd 200 g, boiled potatoes 250 g,
sautéed spinach 150 g, dark chocolate 2 squares

✅ Why this works for both goals

• Training recovery: High carb + protein around both sessions

• Hair health: Daily rotation of copper, omega-3, B12, antioxidants, zinc,

selenium

• Sustainability: Small, tasty boosts woven into what you already eat —
no drastic changes
Got it — here’s your fully integrated, printable-style table combining
your 7-day / 4000-calorie muscle-gain plan with the hair-health
boosters we built in earlier.

I’ve laid it out so each row gives you the meal number, ingredients &
portions, the hair-health nutrient focus, and estimated
calories/macros. You can print or save this to keep by your kitchen or
gym bag.

7-Day Integrated Meal Plan — Muscle Gain

+ Hair Support
Hair-He
Ingredi
alth
ents & ~Calori ~Protei ~Carbs ~Fat
Day Meal Focus
Portion es n (g) (g) (g)
Nutrien
s
ts
Overnig
ht oats:
oats 90g
,
milk 350
ml,
1– chia 12g Vit C,
1 Breakfa , antioxid 1000 56 122 35
st PB 20g, ants
banana
150g,
whey 30
g, amla
powder
1 tsp
2– Greek Copper, 580 33 55 21
Mid-AM yogurt 2 zinc
50g,
berries 2
00g,
honey 1
 0g,
cashew
s 25g
Chana 2
50g,
brown
rice 320
g,
3– Copper,
paneer 1050 50 155 25
Lunch zinc
100g,
salad +
sesame
seeds 1
tbsp
Smoothi
e:
milk 300
ml,
mango 2
4 – PM 00g, Omega-
620 23 75 20
Snack oats 25g 3, zinc
,
flax 10g,
pumpki
n seeds
10g
Palak
paneer
(paneer
130g +
spinach)
, 2 jowar
rotis, Copper,
5–
veg 250 antioxid 960 37 102 37
Dinner
g, ants
lassi 250
ml,
dark
choc 2
square
s
2 1 WW Omega- 1060 62 115 33
toast 4, 3
cottage
cheese
180g,
avocado
80g,
OJ 300m
 l,
whey 30
g, flax
1 tbsp
Fruit
salad
(pom,
apple, Vit C +
2 grapes), iron 580 21 88 9
roasted synergy
chickpe
as 80g,
kiwi 1
Rajma 3
00g,
quinoa 3
20g,
raita 25
3 0g, Copper 1060 53 150 27
cheese
30g,
mushro
oms
100g
Milksha
ke
(milk 30
0ml,
Omega-
4 dates 40 640 21 68 26
3, zinc
g,
PB 20g),
walnuts
20g
Mixed
dal 300g
, veg
pulao 35
0g,
curd 20 Zinc,
5 0g, seleniu 960 34 105 30
sweet m
potato 2
50g,
pumpki
n seeds
1 tsp
3 1 Muesli 1 Hair 1030 61 122 34
00g, pigment
 milk 300
ml,
seeds 2
0g,
nuts 20g
,
strawbe
support
rries 20
0g,
whey 30
g, curry
leaves
sautée
d
Paneer
tikka 17
0g,
apple,
walnut Omega-
2 610 43 35 28
s 20g + 3, zinc
sunflo
wer
seeds
10g
Moong
dal 300g
, jowar
rotis ×3,
carrot-b
eet Iron,
3 980 48 145 21
salad, folate
cheese
25g,
spinac
h extra
½ cup
Cottage
cheese
180g,
Antioxid
4 pineappl 600 35 60 20
ants
e 200g,
granola
bar 50g
5 Veg Vit C 900 33 115 22
curry 30
0g,
rice 350
g,
raita 20
 0g,
sautéed
spinach
200g,
orange
wedges
Buckwh
eat
pancake
s 100g,
honey 2
0g,
yogurt 2
50g,
4 1 Copper 950 38 115 24
flax 10g,
blueberr
ies 150g
,
sesame
chutne
y2
tbsp
Banana
milksha
ke
(milk 30
0ml,
banana Antioxid
2 180g), ants, 630 32 72 19
peanuts Vit C
30g,
whey 15
g,
papaya
100g
Khichdi
500g,
paneer
130g, Folate,
3 salad, antioxid 1080 52 145 28
chaas 3 ants
00ml,
beetro
ot 50g
4 Cheese Hair 620 32 70 21
sandwic pigment
h (WW
bread ×
4,
 cheese
40g,
veg),
orange,
curry
leaf
tadka
Matar
paneer
130g, Protein,
5 900 35 95 23
naan 1 calcium
large,
salad
Oatmeal
110g,
milk 350
ml,
almonds
25g,
Omega-
5 1 dates 40 1100 63 125 35
3
g,
seeds 1
5g,
whey 30
g, chia
15g
Greek
yogurt 3
00g,
berries 2
00g, Copper,
2 walnuts antioxid 570 34 48 21
20g, ants
dark
choc 2
square
s
Sambar
350g,
idli ×5,
chutney Iron +
3 950 33 145 20
60g, Vit C
spinach
salad w/
lemon
4 Juice 30 Healthy 520 12 55 24
0ml, fats
trail
 mix 45g,
½
avocad
o toast
Veg
biryani 4
50g,
curd 20
Protein,
0g,
5 antioxid 900 36 95 24
cauliflo
ants
wer 250
g,
paneer
90g
Dosa ×3
, potato
curry 20
0g,
cottage
Omega-
6 1 cheese 1050 48 125 30
3
150g,
juice 25
0ml,
flax 1
tbsp
Sweet
lassi 300
ml,
makhan Zinc,
2 a 45g, seleniu 530 19 55 17
sunflo m
wer
seeds 1
tbsp
Chole 30
0g,
jeera
rice 320
g, salad,
3 Copper 1040 50 150 27
cheese
25g,
mushro
oms
100g
4 Milk + Omega- 640 24 72 24
dry-fruit 3, zinc
smoothi
e,
 sunflow
er
seeds 1
5g,
walnut
s 15g
Mixed
dal 320g
, bajra
Healthy
5 rotis ×2, 880 32 90 25
fats
avocado
salad 12
0g
French
toast
(WW
bread ×
4,
milk+be Vit C,
7 1 san), antioxid 980 57 105 28
honey 2 ants
0g,
whey 30
g, amla
powder
1 tsp
Mixed
nuts 35g
, fruit
bowl
(papaya Zinc,
2 , kiwi, antioxid 560 14 60 24
banana) ants
,
pumpki
n seeds
10g
Dal
makhani
320g,
veg
pulao 35 Folate,
3 1060 54 145 30
0g, copper
paneer
110g,
beet
salad
4 Cheese Vit C, 470 22 45 20
 45g,
pineappl
e 250g, calcium
curd 15
0g
Veg
stew 35
0g,
quinoa 3
50g,
curd 20
0g, Copper,
5 potatoe antioxid 920 36 105 28
s 250g, ants
spinach
150g,
dark
choc 2
square
s

How to use:

• Stick to your 2-a-day training meal timing we discussed earlier.

• The “Hair-Health Focus” column helps you see exactly why that add-on is
in there.

• The macros are approximate; use them as guideposts rather than

absolutes.

• If you need to