MEAL DAY 1 DAY 2 DAY 3

PRE-BREAKFAST 1 banana, peanut butter, 1 cup milk 1 cup yoghurt, 1 banana, honey 20gms nuts, 1 cup milk, banana

BREAKFAST 4 eggs boiled, 2 bread, milk 1 pancake with 2 eggs, 1 glass milk 4 slices of bread, cheese, chicken bhuji

MID MORNING 2 bananas sandwich with cheese 1 roti, chickpeas

LUNCH 300 gms chicken, rice, youghurt 200gms fish, vegetables, rice 300gms chicken, rice, youghurt

PRE-WORKOUT 1 glass milk, 2 bananas, whey protein, peanut butter, coffee, oats, ice cream, olive oil, cinnamon

POST-WORKOUT 1 glass milk, 2 bananas, whey protein, peanut butter, coffee, oats, ice cream, olive oil, cinnamon

DINNER 2 chicken roti, vegetables 2 tarka roti, omelette fish, rice, mixed vegetables

BEDTIME A glass milk cottage cheese with peanut butter greek yoghurt, with sugar