3000 Calories Diet Plan

Meal 1 – As soon as you wakeup
1 scoop whey
4 cookies o r biscuit
2 banana

Meal 2 – Breakfast (1hr later) OR Post workout
2 scoop whey + white bread (on gym day)

100gm oats/Multigrain bread/sweet potato
100 gm paneer or Eggs
1 Apple or Fruit

Meal 3 – Snacks – 2hrs after breakfast
4 walnuts + 20 Almonds or Any dry fruits – cashew, pista, dates
Banana
Paneer or Egg

Meal 4 – Lunch – 2hrs later
100 gm brown rice
100 gm daal/rajma/chole
100 gm dahi

Meal 5 – Snacks – 2hrs aftr lunch
green tea
4 cookies or biscuit
4 walnuts + 20 Almonds or Any dry fruits – cashew, pista, dates

Meal 6 – snacks (2hrs aftr meal 5)
green veggies or papaya
Paneer or egg

Meal 7 – Dinner
Aalu sabzi
Roti 1

Meal 8 – bedtime
Milk + fishoil