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NUTRITION PLAN
01 Muscle Gain (Basic)
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MUSCLE GAIN
(BASIC)
BRUTE MMA & Fitness
UPON WAKING UP
OPTIONAL
Normal Water with cinnamon / lemon / ginger
Green Coffee / Green Tea / Normal Tea / Coffee
MEAL 3 : LUNCH
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Green Bell Paper & Potato ½ each
Ginger / Garlic / Onion 2 Tblsp 0 0 0
Salt / Pepper One Pinch
Coconut Oil Or Ghee ½ tblsp
Yogurt 1 Cup
Roti / Rice 2 / 1 Med Bowl
Salad (Carrot, Cucumber, Beetroot, broccoli)
TOTAL 20 g 75 g 15 g
NOTE: You can take Green Beans, Cauliflower, cabbage, spinach, peas, okra instead of green bell paper.
MEAL 5 : DINNER
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Chicken Breast (Roasted / Grilled) 100 g
Roti or Rice 2 / 1 Med Bowl
Salad(Carrot, Cucumber, Beetroot, Broccoli) 1 Med Bowl
TOTAL 25 g 60 g 4g
VEG ALTERNATIVE
Black Chana ½ Cup
Onion, Tomato 2 Tblsp
Ginger/ Garlic 1 Tbslsp
Salt/ Pepper Pinch
Roti / Rice 1 / 1 Med Bowl
TOTAL 15 g 60 g 4g
NOTE : You can take Chickpeas, Kidney Beans, Mixed Lentil, Muttor Paneer in place of Black chana
PRE WORKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Banana OR 2 2 54 0
Bread (Browns / Multigrain) 2 Slice 4 32 3
TOTAL 2g 54 g 0g
POST WORKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Boiled Eggs (1 Whole) OR 4-6 25 0 5
VEG ALTERNATIVE (BANANA SHAKE)
Banana 1
Milk 240 ml
Honey 1 spn
TOTAL 25 g 45 g 3.5 g
MUSCLE GAIN
(ADVANCED)
BRUTE MMA & Fitness
MACRO
MEAL 3 : LUNCH
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Eggs ( 1 Whole) / Paneer 4 18 1 5
Rice 1 Med Bowl 3 46 2
Mixed Lentils Dal 1 Med Bowl 8 24 6
Peanuts 15 g 2 2 7
Orange 1 0 10 0
TOTAL 31 g 83 g 20 g
MEAL 5 : DINNER
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Chicken Breast 100 g 25 0 0
Bread (Brown/Multigrain) / Roti 4 Slice / 2 Roti 8 64 4
Veggies 1 Med Bowl 0 0 0
TOTAL 33 g 69 g 4g
NOTE: Use fish instead of chicken twice a week.
VEG ALTERNATIVE: Use Paneer or tofu paneer instead of chicken.
NOTE : Take Casein protein with milk supplement, If you wish to have supplement.
PRE WORKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Banana OR 2 2 54 0
Bread (Browns / Multigrain) 2 Slice 4 32 3
TOTAL 2g 54 g 0g
POST WORKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Boiled Eggs (1 Whole) OR 4-6 25 0 5
Banana, Milk, Honey Shake OR 2
Paneer OR 100 g
Whey Protein 1 Scoop 25
Banana 1
TOTAL 25 g 0g 0g
WEIGHT LOSS
(NON-VEG)
UPON WAKING UP
OPTIONAL
Normal Water with cinnamon / lemon / ginger
Green Coffee / Green Tea / Normal Tea / Coffee
MEAL 2 : SNACK
INGREDIENTS QUANTITY PROTEIN CARBS FAT
WORKOUT DAY
Egg Whites 6 24 0 0
Fruits (Apple, Papaya, Pear, Orange) 1 0 16 0
TOTAL 24 g 16 g 0g
NON WORKOUT DAY
Egg Whites 4 16 0 0
Brown or Multigrain Bread 2 Slice 4 30 0
TOTAL 20 g 30 g 0g
MEAL 3 : LUNCH
INGREDIENTS QUANTITY PROTEIN CARBS FAT
WORKOUT DAY (CHICKEN SALAD)
Chicken Breast (Boiled or roasted) 100 gm 30 0 3
Broccoli Or Cauliflower 1 small cup 2 3 0
French Beans 100 gm 0 7 0
Tomato 1 0 5 0
Carrot 1 0 10 0
Walnut 20 gm 5 2 12
TOTAL 37 g 27 g 15 g
NON WORKOUT DAY (PANEER BHURJI)
Paneer 100 gm 16 0 12
2 Roti 2 Slice 4 30 0
Salad (Carrot, Cucumber, Tomato, Broccoli)
TOTAL 20 g 30 g 12 g
MEAL 4 : SNACK
INGREDIENTS QUANTITY PROTEIN CARBS FAT
WORKOUT DAY (CHICKEN SALAD)
Whey 1 Scoop 24 0 0
Banana 1 0 27 0
Peanut Butter 1 tbsp 4 3 8
TOTAL 25 g 40 g 13 g
NON WORKOUT DAY (PANEER BHURJI)
Roasted Chana 1 Cup 18 56 12
Egg Whites OR Whey 4 / ½ Scoop 16 0 0
TOTAL 34 g 56 g 12 g
MEAL 5 : DINNER
WORKOUT DAY
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Chicken Breast (Roasted / Boiled) 100 g 30 0 0
Roti or Rice 2 / 1 Med Bowl 3 46 2
Salad(Carrot, Cucumber, Beetroot, Broccoli) 1 Med Bowl 0 8 0
TOTAL 33 g 54 g 2g
NON WORKOUT DAY (Scrambled Eggs & Rice)
Egg White 5 20 0 0
Rice 1 Med Bowl 3 46 2
Salad(Carrot, Cucumber, Beetroot, Broccoli) 1 Med Bowl 0 8 0
TOTAL 23 g 54 g 2g
NOTE : If your workout is in the morning you can swap this meal with lunch according to your workout
routine.
PRE WORKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Banana OR 2 2 54 0
Bread (Browns / Multigrain) 2 Slice 4 32 3
TOTAL 2g 54 g 0g
POST WORKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Boiled Eggs (1 Whole) OR 4-6 25 0 5
VEG ALTERNATIVE (BANANA SHAKE)
Banana 1 0 8 0
Milk 240 ml 9 12 0
Honey 1 spn
TOTAL 25 g 45 g 3.5 g
WEIGHT LOSS
(VEG)
UPON WAKING UP
OPTIONAL
Normal Water with cinnamon / lemon / ginger
Green Coffee / Green Tea / Normal Tea / Coffee
MEAL 2 : SNACK
INGREDIENTS QUANTITY PROTEIN CARBS FAT
WORKOUT DAY
Whey or casein 1 Scoop 24 0 0
Fruits (Apple, Papaya, Pear, Orange) 1 0 16 0
TOTAL 24 g 16 g 0g
NON WORKOUT DAY
Peanut butter 1 Spoon 4 4 7
Brown or Multigrain Bread 2 Slice 4 30 0
Skimmed Milk 250 ml 9 12 0
TOTAL 17 g 46 g 7g
MEAL 3 : LUNCH
INGREDIENTS QUANTITY PROTEIN CARBS FAT
WORKOUT DAY (BEAN SALAD)
Kidney Beans / Boiled Chickpeas ½ Cup 20 50 0
Broccoli Or Cauliflower 1 small cup 2 3 0
Green Leaves or Lettuce or Cabbage 1 Cup 0 7 0
Tomato 1 0 5 0
Carrot 1 0 10 0
Walnut 20 gm 5 2 12
Vinegar 1 tbsp
TOTAL 25 g 87 g 12 g
NON WORKOUT DAY (PANEER BHURJI)
Paneer 100 gm 16 0 12
2 Roti 2 Slice 4 30 0
Salad (Carrot, Cucumber, Tomato, Broccoli)
TOTAL 20 g 30 g 12 g
MEAL 4 : SNACK
INGREDIENTS QUANTITY PROTEIN CARBS FAT
WORKOUT DAY (CHICKEN SALAD)
Whey 1 Scoop 24 0 0
Banana 1 0 27 0
Peanut Butter 1 tbsp 4 3 8
TOTAL 25 g 40 g 13 g
NON WORKOUT DAY (PANEER BHURJI)
Roasted Chana 1 Cup 18 56 12
Egg Whites OR Whey 4 / ½ Scoop 16 0 0
TOTAL 34 g 56 g 12 g
MEAL 5 : DINNER
WORKOUT DAY
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Soya Chunks With veggies 50 g 25 16 0
Roti or Rice 2 / 1 Med Bowl 3 46 2
Salad(Carrot, Cucumber, Beetroot, Broccoli) 1 Med Bowl 0 8 0
TOTAL 28 g 70 g 2g
NON WORKOUT DAY (Scrambled Eggs & Rice)
Cooked Lentils ½ Cup 10 20 0
Brown Rice 1 Cup 3 46 2
Salad(Carrot, Cucumber, Beetroot, Broccoli) 1 Med Bowl 0 8 0
Low Fat Yogurt 1 Cup 10 4 0
TOTAL 23 g 78 g 2g
NOTE : If your workout is in the morning you can swap this meal with lunch according to your workout
routine.
PRE WORKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Banana OR 2 2 54 0
Bread (Browns / Multigrain) 2 Slice 4 32 3
TOTAL 2g 54 g 0g
POST WORKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Banana 1 0 8 0
Milk 250 ml 9 12 0
Honey 1 spn
TOTAL 9g 20 g 3.5 g