55kg Lean Mass Gain Plan (Hypertrophy Focused)

Target: ~2,200 kcal/day | 110g Protein | 270g Carbs | 68g Fats (Veg: Mon, Tue, Fri | Non-Veg: Wed, Thu, Sat, Sun)

Day Meal 01 (Breakfast) Meal 02 (Mid-Morning) Meal 03 (Lunch) Meal 04 (Pre/Post Workout) Meal 05 (Dinner) Supplements Total Nutrition / Day
Day 01
(Mon)
VEG DAY
  • Oats: 60g + 200ml Whole Milk
  • 1 tbsp Peanut Butter
  • 10 Soaked Almonds
  • 1 Apple or Banana
  • High-Protein Paneer: 80g
  • Cooked Soya Chunks: 60g (dry)
  • Cooked Rice: 220g
  • Veg Salad: 80g
  • 1 tsp Ghee
  • Anabolic Smoothie:
  • 1 Scoop Whey + 1 Banana
  • 200ml Milk + 30g Oats
  • 2 Chapathis / Dosas
  • 100g Tofu or Paneer Bhurji
  • 1 cup Cucumber
  • 1 Scoop Whey
  • 1 Multivitamin
  • 1 Plant Omega-3
  • 1 Biotin
 🔥 ~2,180 kcal 💪 ~112g Protein 🌾 ~268g Carbs 🥑 ~68g Fats
Day 02
(Tue)
VEG DAY
  • Oats: 60g + 200ml Whole Milk
  • 1 tbsp Peanut Butter
  • 10 Soaked Almonds
  • 1 Orange
  • 100g High-Protein Paneer
  • Cooked Soya Chunks: 60g (dry)
  • Cooked Rice: 220g
  • Beetroot / Veggies: 80g
  • 1 tsp Ghee
  • Anabolic Smoothie:
  • 1 Scoop Whey + 1 Banana
  • 200ml Milk + 30g Oats
  • 2 Chapathis / Dosas
  • 100g Tofu / Paneer Bhurji
  • 1 cup Cucumber
  • 1 Scoop Whey
  • 1 Multivitamin
  • 1 Plant Omega-3
  • 1 Biotin
 🔥 ~2,210 kcal 💪 ~115g Protein 🌾 ~272g Carbs 🥑 ~67g Fats
Day 03
(Wed)
NON-VEG
  • Oats: 60g
  • 2 Whole Eggs + 2 Whites
  • 10 Soaked Almonds
  • 1 Apple / Pineapple
  • Chicken Breast: 120g
  • Cooked Rice: 220g
  • Veggies: 80g
  • 1 tsp Oil/Ghee
  • Anabolic Smoothie:
  • 1 Scoop Whey + 1 Banana
  • 250ml Milk + 1 tbsp Peanut Butter
  • 2 Chapathis / Dosas
  • 2 Whole Eggs
  • 1 cup Cucumber
  • 1 Scoop Whey
  • 1 Multivitamin
  • 1 Fish Oil
  • 1 Biotin
 🔥 ~2,190 kcal 💪 ~110g Protein 🌾 ~262g Carbs 🥑 ~71g Fats
Day 04
(Thu)
NON-VEG
  • Fermented Rice / Oats: 60g
  • 2 Whole Eggs + 2 Whites
  • 10 Soaked Almonds
  • 1 Pomegranate / Grapes
  • Chicken Breast: 120g
  • Cooked Rice: 220g
  • Veggies: 80g
  • 1 tsp Ghee
  • Anabolic Smoothie:
  • 1 Scoop Whey + 1 Banana
  • 250ml Milk + 30g Oats
  • 2 Chapathis / Dosas
  • 2 Whole Eggs or 100g Chicken
  • 1 cup Cucumber
  • 1 Scoop Whey
  • 1 Multivitamin
  • 1 Fish Oil
  • 1 Biotin
 🔥 ~2,170 kcal 💪 ~108g Protein 🌾 ~265g Carbs 🥑 ~68g Fats
Day 05
(Fri)
VEG DAY
  • 2 Pesarattu Dosas
  • 1 tbsp Coconut Chutney
  • 10 Soaked Almonds
  • 1 Orange
  • Sprouts / Tofu: 80g
  • Paneer: 120g
  • Cooked Rice: 220g
  • Veggies: 80g
  • 1 tsp Ghee
  • Anabolic Smoothie:
  • 1 Scoop Whey + 1 Banana
  • 250ml Milk + 1 tbsp Peanut Butter
  • 2 Chapathis / Dosas
  • Soya / Tofu: 100g
  • 1 cup Cucumber
  • 1 Scoop Whey
  • 1 Multivitamin
  • 1 Plant Omega-3
  • 1 Biotin
 🔥 ~2,230 kcal 💪 ~106g Protein 🌾 ~278g Carbs 🥑 ~72g Fats
Day 06
(Sat)
NON-VEG
  • Oats: 60g
  • 2 Whole Eggs + 2 Whites
  • 10 Soaked Almonds
  • 1 Guava / Apple
  • Chicken Breast: 120g
  • Cooked Rice: 220g
  • Veggies: 80g
  • 1 tsp Ghee
  • Anabolic Smoothie:
  • 1 Scoop Whey + 1 Banana
  • 250ml Milk + 15 Walnuts
  • 2 Chapathis / Dosas
  • 2 Whole Eggs or 100g Chicken
  • 1 cup Cucumber
  • 1 Scoop Whey
  • 1 Multivitamin
  • 1 Fish Oil
  • 1 Biotin
 🔥 ~2,200 kcal 💪 ~112g Protein 🌾 ~260g Carbs 🥑 ~70g Fats
Day 07
(Sun)
NON-VEG
  • Oats: 60g
  • 2 Whole Eggs
  • 10 Soaked Almonds
  • 1 Apple / Strawberries
  • Fish: 180g
  • Cooked Rice: 220g
  • Veggies: 80g
  • 1.5 tsp Mustard Oil
  • Anabolic Smoothie:
  • 1 Scoop Whey + 1 Banana
  • 250ml Milk + 30g Oats
  • 2 Chapathis / Dosas
  • 2 Whole Eggs
  • 1 cup Cucumber
  • 1 Scoop Whey
  • 1 Multivitamin
  • 1 Fish Oil
  • 1 Biotin
 🔥 ~2,190 kcal 💪 ~114g Protein 🌾 ~265g Carbs 🥑 ~66g Fats

🛒 Weekly Grocery & Inventory Checklist

🍳 Proteins & Dairy

🌾 Grains, Nuts & Oils

🍎 Fruits & Vegetables

💊 Supplements & Extras