12/09/2026
Here’s your *SIMPLE DIET PLAN FOR MUSCLE GAIN*
_Made for College Students.
This is a 6-meal plan focused on protein, carbs, and healthy fats to support workouts and recovery.
# # # *FULL DAY MEAL PLAN*
# # # # *BREAKFAST - 8:00 AM*
- 1 Scoop Whey Protein
- 60g Oats
- 1 Banana
- 5 Almonds
- 1 Glass Milk / Water
# # # # *MID-MORNING - 11:00 AM*
- 2 Boiled Eggs
- 20g Roasted Chana or Sprouts
# # # # *LUNCH - 2:00 PM*
- 1 Cup Rice / 2 Roti
- 1 Cup Dal
- 1 Cup Sabji
- Salad
# # # # *EVENING SNACK - 5:00 PM*
- 1 Banana
- 20g Peanut / Peanut Butter
- Green Tea / Black Coffee
# # # # *PRE-WORKOUT - 7:00 PM*
- 1 Banana
- 1–2 Slice Bread with Peanut Butter
# # # # *POST-WORKOUT / DINNER - 9:30 PM*
- 100–150g Chicken or Paneer
- 1 Cup Rice
- 1 Cup Vegetables
# # # *IMPORTANT TIPS FOR MUSCLE GAIN*
1. *Eat high protein foods* - every meal
2. *Stay hydrated* - water throughout the day
3. *Do regular strength training* - like the workouts we covered
4. *Get enough sleep* - 7-8 hours
5. *Be consistent and patient* - results take time
*NOTE*: This plan is general. Adjust portions, budget, and food availability as needed.
