Indian food that fits the week
Nutrition
Dahi, eggs, dal, chicken. Festival weeks get a hold, not a punishment session. Open the TDEE tool if you want the number.
Method
Add protein to the plate you already eat
Protein in the meal you already eat
Dahi, eggs, paneer, chicken, fish, dal + a second source. We do not replace breakfast with a powder unless you ask.
Carbs around training
Rice, roti, millet, idli, poha — keep them. Cut the 11 PM third serving, not the 7 AM plate that lets you squat.
Festival and wedding weeks
We write a hold week. You train, you eat the function, you come back. No punishment sessions.
Water, sleep, steps
Akshayanagar heat plus AC offices. Drink. Sleep 7. Walk the neighbourhood after dinner.
Protein sources
Eggs
6 g each
Boiled in the evening, two at breakfast.
Dahi / hung curd
8–11 g / 100 g
The default add-on to rice.
Paneer
18 g / 100 g
50–80 g in a wrap or bhurji.
Chicken
25 g / 100 g cooked
Tikka, curry, or grilled. Keep the masala, watch the oil if fat loss is the block.
Dal + rice
combo
Dal alone is not enough. Pair with dahi, egg, or soya.
Soya chunks
52 g / 100 g dry
Useful on veg days. Cook them properly or you will hate us.
Fish
20–25 g / 100 g
If your house already cooks it, we use it.
Whey
24 g / scoop
A tool. Not a personality.
Sample days
Non-veg training day
Breakfast
3 eggs, 2 idli or poha, chai if you want it
Lunch
Rice, dal, chicken curry, salad, dahi
Pre-session
Banana or leftover rice if the session is after 6
Dinner
Millet roti, palak, grilled chicken or egg bhurji, curd
Veg training day
Breakfast
Moong chilla or 2 eggs if you eat them, plus curd
Lunch
Rice, sambar, paneer or soya, vegetable, curd
Pre-session
Buttermilk and a banana
Dinner
Roti, dal, mixed veg, paneer 80 g
Office + late Cult class
Breakfast
Whatever the house makes + 1 extra protein (egg or curd)
Lunch
Office canteen: add a curd cup, skip the second sweet
4 PM
Buttermilk, roasted chana, or a shake
After class
Home dinner, not a ‘reward’ pizza by default