You do not need imported meal plans to grow. Rice, dal, eggs, chicken, paneer and seasonal tarkari already cover the basics. Here is how to build a plate.
Dal bhat already gives you carbs and some protein. A few tweaks turn it into a muscle-building meal.
Build the plate
- Protein first: a palm-sized portion of chicken, fish, eggs, paneer or soybean (bhatmas) at every main meal.
- Double the dal: thicker dal, bigger bowl.
- Rice to match your goal: more on training days if you are bulking, less if you are cutting.
- Tarkari and saag: for fibre and micronutrients.
Between meals
Curd, boiled eggs, chana, peanuts and milk are cheap, local and easy. If you cannot reach your protein target with food, ask at the counter about supplements.
Share this article