DIET PLAN FOR WEIGHT GAIN

TIME MEAL

8:00 AM “BANANA PROTEIN SHAKE”

1 BANANA (120gm)
1 GLASS MILK (250ml) (AMUL COW MILK)
5gm WHEY
2 tsp* OLIVE OIL
11:00AM “PROTEIN CARBS SHAKE”
200ml MILK (AMUL COW MILK)
1 +¾ CARBS POWDER (31gm/2SP)
2tsp* OLIVE OIL
10gm WHEY
1gm CINNAMON

1 TAB MULTIVITAMINE & 1 TAB OF FISH OIL

2:00 PM “DAL RICE JUICE”
100gm RICE(BROWN RICE IF POSSIBLE)
200 ml DAL
50 ml ORANGE JUICE/ 1 LEMON JUICE

5:00 PM “CARBS PROTEIN SHAKE”

200ml MILK (AMUL COW MILK)
1 +¾ CARBS POWDER (31gm/2SP)
10gm WHEY
2tsp* OLIVE OIL

8:00 PM “MUNG ROTI SHAKE”

200ml MUNG DAL
3/4TH ROTI+ 1 LEMON

10:30 PM “PROTEIN ALMOND MILK”

250ml MILK (AMUL COW MILK)
14 ALMONDS
20gm OATS(QUAKER)
10gm WHEY
1gm CINNAMON

* 1SP=15ml/15gm
1tsp=5ml/5gm

CALORI WITH MACRO BREAK DOWN

PRO-100-;CARB-250;FAT-66; CAL-1900 kcal/day

DR.NIKUNJ B PRAJAPATI

B.H.M.S, & CERTIFIED NUTRITIONIST

NIK’S HEALT & FITNESS