"Budget Bodybuilding Diet Plan (Rs.100/day wala plan!)"

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🥗 Budget Bodybuilding Diet Plan – ₹100/Day Mein Muscle Banao!

💡 Target: Muscle gain / Lean bulk
🧑 Ideal for: College students, beginners, tight budget
💪 No whey protein or expensive supplements!

 

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🕖 Morning (7–8 AM) – Energy Starter

👉 2 boiled eggs + 2 bananas + 1 glass milk (200ml)

• 🥚 Protein from eggs

• 🍌 Carbs from banana

• 🥛 Recovery fuel from milk
  🪙 Cost: ₹25

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🕘 Mid-Morning Snack (10–11 AM)

👉 1 handful roasted chana (bhuna chana) + 1 seasonal fruit (like apple or orange)

• Great for fiber and slow-digesting carbs
  🪙 Cost: ₹10

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🕛 Lunch (1–2 PM) – Power Meal

👉 2 cups rice + 1 bowl dal + 1 boiled egg + sabzi + salad

• High protein from dal & egg

• Complex carbs for energy
  🪙 Cost: ₹25

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🕓 Pre-Workout (4–5 PM)

👉 2 bananas + black coffee (optional)

• Instant energy + caffeine boost
  🪙 Cost: ₹10

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🏋️ Workout Time (5:30–6:30 PM)

💧 Stay hydrated – keep sipping water!

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🕡 Post-Workout (6:45 PM)

👉 2 boiled eggs or 1 glass milk + soaked peanuts (20g)

• Recovery protein + healthy fats
  🪙 Cost: ₹10

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🕘 Dinner (8–9 PM)

👉 2 roti + 1 bowl soya/chana sabzi + salad + curd (50g)

• Plant-based protein + gut health
  🪙 Cost: ₹15

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📊 Daily Nutrient Estimate

• Protein: ~70–80g

• Calories: ~2000 kcal

• Cost: ₹95–₹100/day

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✅ Pro Tips

• 🥜 Use soaked peanuts or chana as budget protein

• 🍲 Cook in bulk – reduce cost further

• 🍳 Eggs are your best friend

• ❌ No junk food – every rupee should go to real food