"INDIAN DIET PLAN FOR GAIN WEIGHT"

BREAKFAST	3 TO 4 SLICES OF WHOLE WHEAT BREAD WITH PEANUT BUTTER + 3 EGGS WHITE [ YOLK OPTIONAL] + 1 CUP OF LOW FAT MILK WITH WHEY PROTEIN & BANANA
MID MORNING SNACK	1 ORANGE OR APPLE + 2 TO 3 DATES & ALMONDS
LUNCH	150 GRAM OF BROWN RICE + 150 GRAMS OF CHICKEN BREAST + 1 BOWL OF MIXED VEGETABLES & SALADS
MID AFTERNOON SNACK	1 WHOLE APPLE + 1 BANANA + FEW NUTS [ALMONDS/DATES]
EVENING MEAL	1 FRUIT + I CUP LOW FAT MILK WITH 1 SCOOP WHEY PROTEIN + 3 EGGS WHITE WITH 100 STEAMED CHICKEN
DINNER	150 GRAM OF BREAST CHICKEN WITH VEGGIES & BAKED POTATO + 1 CUP OF BROWN RICE
BEDTIME	1 CUP OF SKIMMED MILK WITH ALMONDS & DATES

IMPORTANT : KEEP THE NOTE OF DIET PLAN & CALORIES REQUIREMENT ACCORDING TO THE SIZE OF BODY. THE DIET WILL ALSO VARY WITH THE TIMING OF WORKOUT SCHEDULE.

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MSM FITNESS JOURNEY BY MUNAWAR MANSURI

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