Non-Veg Muscle-Gain Diet Plan

Eggs, chicken and rice give a simple, affordable 140 g+ protein bulking day.

Best for: Lifters around 65–85 kg who eat eggs, chicken and fish

1. Breakfast

   7:30 AM

   • 3 × Boiled egg (1 large)225 kcal
   • Brown bread (2 slices)150 kcal
   • Toned milk (1 glass (250 ml))145 kcal
   • Banana (1 medium)105 kcal

   625 kcal · 34 g protein

2. Mid-morning

   11:00 AM

   • Roasted peanuts (30 g)170 kcal
   • Apple (1 medium)95 kcal

   265 kcal · 8 g protein

3. Lunch

   1:30 PM

   • 1.5 × White rice (cooked) (1 katori (150 g))293 kcal
   • Home-style chicken curry (1 katori (150 g))240 kcal
   • Moong dal (cooked) (1 katori (150 g))150 kcal
   • Green salad (1 bowl)35 kcal

   718 kcal · 39 g protein

4. Pre-workout

   5:00 PM

   • Banana (1 medium)105 kcal
   • Curd (dahi) (1 katori (150 g))95 kcal

   200 kcal · 6 g protein

5. Post-workout

   7:30 PM

   • Whey protein (1 scoop (30 g))120 kcal
   • Banana (1 medium)105 kcal

   225 kcal · 25 g protein

6. Dinner

   9:00 PM

   • Tandoori chicken (2 pieces (150 g))260 kcal
   • 3 × Whole-wheat roti (1 medium (40 g))330 kcal
   • Mixed veg sabzi (1 katori (150 g))120 kcal

   710 kcal · 48 g protein

General guidance for healthy adults. If you have diabetes, kidney, thyroid or other conditions, check with your doctor or a registered dietitian first.