Custom Diet Plan = Right Quantity + Right Timing

Real results come when food is eaten in the right quantity at the right time, according to your BMI, lifestyle, activity level and medical history. That’s why every customised plan may have different portion sizes, timings and food combinations for every person.

✔ This 30-day chart is only a sample demo format — the real plan is scientifically personalised for your body & health goals.

Weight Gain / Lean Muscle — 30 Day Diet Plan (Demo Sample)

📌 30-DAY WEIGHT GAIN / LEAN MUSCLE — DEMO SAMPLE

💪 Weight Gain & Lean Muscle — Protein-Focused Calorie Surplus Plan (Demo)

Designed for healthy weight gain — calorie-surplus meals 🍛, protein-rich foods 🥛, frequent structured snacks 🥜 & muscle-support nutrition. Final plan is personalised as per BMI, metabolism & activity pattern.

🌐 View in Hindi

Opens sample Hindi version in a new tab

🗓 30-Day Diet Chart (Calorie Surplus + Protein + Qty — Demo)

WEEK 1 — 🥛 Gentle Calorie Surplus & Meal Frequency

Day	Breakfast (Qty)	Lunch (Qty)	Snack (Qty)	Dinner (Qty)
Day 1	🥣 Oats 1 cup + 🥛 Milk 200ml + 🍌 Banana 1	🫓 Roti 3 + 🍲 Dal 1 cup + 🥦 Veg 1 cup	🥜 Peanuts / chana 30–35g	🍚 Rice 1 cup + 🍲 Dal ¾ cup
Day 2	🍞 Toast 2 + 🧈 Peanut butter 1 tbsp + 🥛 Milk 200ml	🍚 Brown rice 1 cup + 🫘 Rajma 1 cup	🍌 Fruit + 🥛 Milk 150ml	🫓 Roti 2 + 🧀 Paneer 80–100g
Day 3	🫓 Paratha 2 (light oil) + 🥛 Curd ½ cup	🫓 Roti 3 + 🍲 Dal 1 cup + 🥗 Salad	🌰 Makhana 1–1.5 cup	🍚 Khichdi 1–1.25 cup
Day 4	🥞 Moong chilla 3 pcs + 🥛 Milk 150ml	🍚 Rice 1 cup + 🥦 Veg 1 cup + 🍲 Dal ¾ cup	🥭 Fruit bowl 1 cup	🫓 Roti 2 + 🧀 Paneer 80g
Day 5	🍚 Daliya 1 cup + 🥛 Milk 180ml	🫘 Chole 1 cup + 🫓 Roti 2–3	🥜 Nuts mix 25–30g	🍲 Dal ¾ cup + 🍚 Rice ¾ cup
Day 6	🫓 Idli 3 + 🍛 Sambar 1 cup	🫓 Roti 3 + 🥦 Veg 1 cup	🥛 Buttermilk 1 glass + snack 20g	🍚 Khichdi 1 cup + 🥗 Salad
Day 7	🍳 Light protein breakfast (rotation)	🍽️ Balanced surplus meal	🥜 Small protein snack	🍛 Homestyle dinner (moderate)

WEEK 2 — 💪 Protein Timing & Strength-Support Meals

Day	Breakfast (Qty)	Lunch (Qty)	Snack (Qty)	Dinner (Qty)
Day 8	🥛 Milk 200ml + 🥣 Oats 1 cup + 🌱 Seeds 1 tsp	🫓 Roti 3 + 🍲 Dal 1 cup	🍓 Fruit bowl 1 cup	🧀 Paneer 90g + 🫓 Roti 2
Day 9	🍞 Toast 2 + 🧈 Peanut butter 1 tbsp	🍚 Rice 1 cup + 🫘 Rajma 1 cup	🥛 Milk 150ml + 🍌 Banana 1	🍲 Dal ¾ cup + 🍚 Rice ¾ cup
Day 10	🥞 Chilla 3 pcs	🫓 Roti 3 + 🥦 Veg 1 cup + 🍲 Dal ¾ cup	🌰 Makhana 1 cup	🫓 Roti 2 + 🧀 Paneer 80–100g
Day 11	🍚 Daliya 1 cup + 🥛 Milk 180ml	🍚 Brown rice 1 cup + 🫘 Chole 1 cup	🥛 Buttermilk 1 glass	🍚 Khichdi 1 cup
Day 12	🫓 Paratha 2 + 🥛 Curd ½ cup	🫓 Roti 3 + 🍲 Dal 1 cup	🥜 Nuts 25–30g	🍲 Dal ¾ cup + 🥦 Veg 1 cup
Day 13	🥣 Oats 1 cup + 🍎 Fruit 1	🍽️ Balanced surplus plate	🥛 Milk 150ml	🍛 Homestyle dinner (moderate)
Day 14	🍌 Energy breakfast (mild)	🍽️ Simple lunch	🥭 Fruit / snack	🍚 Light surplus dinner

WEEK 3 — ⚡ Steady Muscle Nutrition & Consistency

Day	Breakfast (Qty)	Lunch (Qty)	Snack (Qty)	Dinner (Qty)
Day 15	🥛 Milk 200ml + 🥣 Oats 1 cup	🍚 Rice 1 cup + 🍲 Dal 1 cup	🍎 Fruit 1 + small snack	🫓 Roti 2 + 🧀 Paneer 80g
Day 16	🍞 Toast + 🧈 Peanut butter 1 tbsp	🫓 Roti 3 + 🥦 Veg 1 cup	🌰 Makhana 1 cup	🍚 Khichdi 1 cup
Day 17	🥞 Chilla 3 pcs	🫘 Rajma 1 cup + 🫓 Roti 2–3	🥛 Buttermilk 1 glass	🍲 Dal ¾ cup + 🫓 Roti 2
Day 18	🍚 Daliya 1 cup + 🥛 Milk 150ml	🍚 Rice 1 cup + 🥦 Veg 1 cup	🍌 Banana 1	🍛 Simple dinner (moderate)
Day 19	🫓 Idli 3 + 🍛 Sambar 1 cup	🫓 Roti 3 + 🍲 Dal ¾–1 cup	🥜 Nuts 25–30g	🍚 Rice ¾–1 cup
Day 20	🥣 Oats 1 cup + 🌱 Seeds 1 tsp	🍽️ Surplus balanced plate	🍵 Tea + lite snack	🫓 Roti 2 + 🧀 Paneer 80–90g
Day 21	🍌 Light breakfast	🍽️ Simple lunch	🥭 Controlled snack	🍚 Mild surplus dinner

WEEK 4 — 🟢 Gradual Habit Conditioning & Healthy Gain

Day	Breakfast (Qty)	Lunch (Qty)	Snack (Qty)	Dinner (Qty)
Day 22	🥛 Milk 200ml + 🥣 Oats 1 cup	🫓 Roti 3 + 🍲 Dal 1 cup	🍉 Fruit bowl 1 cup	🧀 Paneer 80–100g + 🫓 Roti 2
Day 23	🍞 Toast 2 + 🧈 Peanut butter	🍚 Rice 1 cup + 🫘 Chole 1 cup	🥛 Buttermilk 1 glass	🍚 Khichdi 1 cup
Day 24	🥞 Chilla 3 pcs	🫓 Roti 3 + 🥦 Veg 1 cup	🌰 Makhana 1 cup	🍲 Dal ¾ cup + 🫓 Roti 2
Day 25	🍚 Daliya 1 cup	🍚 Rice 1 cup + 🥦 Veg 1 cup	🍌 Fruit + snack	🍛 Simple dinner (moderate)
Day 26	🫓 Idli 3 + 🍛 Sambar 1 cup	🫓 Roti 3 + 🍲 Dal 1 cup	🥜 Nuts 25–30g	🍚 Rice ¾–1 cup
Day 27	🥣 Oats 1 cup + 🥛 Milk 150ml	🍽️ Balanced surplus plate	🍵 Tea + lite snack	🧀 Paneer 80–90g + 🫓 Roti 2
Day 28–30	🔁 Repeat best-fit pattern	🗓 Flexible rotation	🥗 Smart snack (controlled qty)	🍛 Mild surplus dinner

✔ Healthy calorie surplus • ✔ Protein in 2–3 meals • ✔ Gradual weight gain approach
🔹 *Customization depends on BMI, metabolism, appetite pattern, workout & medical history.*

ℹ️ Disclaimer

This chart is a demo sample. The final customised weight-gain / lean-muscle plan is prepared according to BMI, body composition, metabolism, lifestyle routine and medical background. Food quantity & meal timings are personalised for each person.