MUSCLE GAIN : VEG & NON-VEG DIET PLAN

MEAL 1  : OAT MEAL ( 8 - 9 AM )

1 Cup Oat - 1 Tsp Whey or Protein or - 15 g Peanuts or Almonds - 2 g Cinnamon - ¼ cup Raisins - 1 Apple or Banana or Strawberries

MEAL 2 : BANANA BREAD PEANUT BUTTER TOAST ( 11 - 12 AM )

3 slice whole wheat bread - 1 Banana - 1.5 to 2 Tsp Peanut Butter - 2 g Cinnamon - 1 Tsp Honey - 1 Glass low fat milk

MEAL 3 : SUPER RICE ( 1 - 2 PM )

1 cup Brown Rice - 1 Whole Egg - 5 Egg Whites - 20 g Peanuts - 1 Tsp Ketchup

MEAL 4 : HOME MADE MASS GAIN SHAKE ( 3 - 4 PM )

½ cup Oat - 1 Tsp Whey or Protein or 5 Egg Whites - 1 Tsp Peanut Butter - 3 g Cinnamon - 2 Tsp Yogurt - 1 Banana or Strawberries

POST WORKOUT DRINK

2 Banana - 1.5 Tsp Whey or Protein or 6-8 Boiled Egg Whites - 5 g Creatine - 240 ml Glucone D or Glucose D

MEAL 5 : SUPER ROTI ( 9 PM )

1 Medium Roti (Chapati) - 1/3cup BellPepper - ¼ cup cauliflower - 2 Tsp Tomato - 2 Tsp Onion - ½ cup Black Beans or Red kidney beans - 1 Tsp Ketchup - 1 Tsp Olive Oil - 1 Orange

 MEAL 6 : BEFORE BED ( 11 PM ) 

1 Rice Cake - 1 Tsp Peanut Butter - 1 cup Milk - 4 Boiled Egg Whites