Mfine Healthcare

Salarpuria Sattva Supreme,

Marathahall, Sarjapur Outer Ring Road,
Bengaluru, Karnataka - 560037

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Name- Rushi Age- 23y Gender-Male Ideal Body Weight- 60-75kg Type- Eggetarian, High Protein-Low carb
diet for PG Approx. calories-1800-1900kcal/day, 75-80g Protein
BMI-UNDERWEIGHT

DIET PLAN for HEALTHY WEIGHT GAIN- NIGHT SHIFT

MEAL TIME FOOD OPTION with QUANTITY

ON WAKING 12.30pm 1 glass water+1 teaspoon saunf seeds(chew seeds and drink warm water in
the morning on an empty stomach-appetite booster and helps digestion)

BREAKFAST 1pm 2 plain toast+peanut butter or cheese OR 1 cup upma/ poha with vegetables
OR 1 cup oats porridge with dry fruits
+2 boiled eggs (1 whole+1 only white)
+1 glass milk+1 spoon B PROTIN powder+5 soaked almonds +5 walnuts+1
teaspoon flax seeds

LUNCH 2.30pm 2 phulka+1 cup rice/ 1 cup Veg or egg Noodles/ 2 Aloo or cheese Paratha
+ 1 cup dal and 1 cup curd
+ 1 cup paneer/ boiled kala chana/ rajma/soya chunks
+ 1 cup raw vegetable salad(cucumber, tomato, carrots, radish, sprouts)
+ 1 teaspoon ghee(add to dal or roti)

PREWORKOUT 3.30pm 1 glass milk+1 banana+ 2 spoons peanut butter(make smoothie)

POST WORKOUT 5pm Roasted dry nuts+ ​3 whole eggs​/ Boiled sweet potato+ 3 whole eggs
+1 cup light green tea/ coconut water

SNACK 7pm 1 cup bhel puri / Dahi chaat/ Boiled peanuts+lemon and veggies/ 1 Masala
Omelette/ 1 toast+ peanut butter/1 Bread jam sandwich+ 2 Khajoor
+1 Glass Lassi/ buttermilk

DINNER 9.30pm 2 phulka+ Rice (veg thali)

+1 cup mix sprouts -raw cucumber, carrot, radish, tomato,sprouts
+ 1 cup curd
+ ½ teaspoon ghee(add to dal or roti)

12am 1 glass milk+ 1 spoon B PROTIN POWDER (carry to office)

+1 cup fruit of your choice(Apple, Banana, Pomegranate, Papaya,
Pear,Orange,Mosambi, Guava)
BEDTIME 3am 1 glass warm Jeera water( aids digestion)

Dt. Sana Khalid 

M. Sc. Nutrition and Dietetics
 Mfine Healthcare
Salarpuria Sattva Supreme,
Marathahall, Sarjapur Outer Ring Road,
Bengaluru, Karnataka - 560037

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NOTE:​ ​1 cup = 1 glass = 250 ml
½ cup = 1 katori = 125 g
1 tablespoon = 15 g;
1 teaspoon = 5 g

GENERAL GUIDELINES:

1. Make sure you are walking for 10 minutes ​AFTER LUNCH MEAL​. Take out 10 minutes daily to exercise at
home-skipping or jogging.
2. HEALTHY SNACKS-​Boiled peanuts+lemon, Sprouts+lemon, Bhel puri, Roasted makhana+dry fruits and seeds, Plain
crackers, Sugarfree marie biscuits, 1 cup plain yogurt/curd with any chopped fruit, raw vegetables
3. IF HUNGRY IN BETWEEN MEALS​- Drink salted buttermilk, Lemon juice, Jeera water,Clear vegetable soups, Slim milk
without sugar
4. Remember to eat snacks ​ONLY IF REALLY HUNGRY
5. AVOID u​sing artificial sweeteners, they can be harmful with prolonged use.
6. PRACTICE​ simple breathing exercises for just 10 minutes daily ​POST WORKOUT.
7. FRUITS/VEGETABLES TO AVOID-​ Custard apple, Chickoo, Potato
8. Use ​DESI GHEE​ with meals to add healthy fats and feeling of fullness.
9. CARRY FROM HOME​- Cut fruits, Raw vegetables, Dry fruits, Boiled sprouts
10. If eating out, always have a ​home-made snack​ first and then go out.
11. JEERA WATER-​ 1 teaspoon jeera seeds, 1 glass water, boil for few minutes and consume it luke warm. DO NOT add
sugar. You can add a pinch of salt or lemon.
12. Include high protein-calorie foods like wheat halwa, wheat laddu, besan laddu, dry fruit laddu or barfi or kheer at least 3-4
times per week.
13. AVOID SMOKING AND ALCOHOL CONSUMPTION AND GRADUALLY QUIT.

Dt. Sana Khalid 

M. Sc. Nutrition and Dietetics