Muscle building diet plan

For Indian students

A muscle building diet plan for students who are living in hostel or PG. Now, I have been living away from my home for over 11 years now. And in these 11 years, I have lived in various hostels and PGs. So I assure that all the meals that we are going to discuss today are very much practical in hostel or PG life. Moreover, I completely understand that in student life, we do not have a lot of money to spend on diet. Taking this into consideration, this diet plan is very low in budget yet it is perfect for muscle building. I will share with you the cost breakup of each meal and at the end of this Page, we will calculate the monthly budget. So, without any further delay, let’s get started.


The first meal of the day is breakfast. Now, when I was in hostel for breakfast we used to get aloo puri, bhature chhole, paranthas, dosas and all that oily stuff. I would suggest you to avoid it. Along with this I am quite sure that you would be getting one glass of milk. So, we will be using this milk to make a well balanced and  tasty oatmeal. We will take 60 grams of natural oats. I’m using quaker oats here. And we will add this one glass of hot milk into it. We will allow it rest for just a few minutes so that the oats get cooked in steam. Then we will add 10-12 almonds for healthy fats, 1 teaspoon of flaxseeds for omega 3 and one banana as it is an excellent source of potassium and natural sugar. You can also add some other fruit of your choice. Along with this oatmeal, we will have two boiled eggs with yolk. Now, there would quite a few maggi lovers in your PG or hostel. So you can borrow electric kettle from them to boil eggs. If you can’t find electric kettle, you can even consider buying it. It’s a good investment when living in hostel. You can even convince someone in the hostel mess to boil eggs for you. It is heavy, well balanced and a perfect meal for muscle building. This meal will cost you 30-35 Rs. It is a great start for the day. Let me show you it’s cost breakdown, it’s macro breakdown and then we will come to the next meal 


The next meal of the day is snack. Now, this is that point of the time, when you are busy attending classes and you would want to have something which is very easy to carry. So, I would suggest you to have 50 grams of bhuna chana along with one handful of unsalted roasted peanuts. These are two things which are very easily available in the Indian market. Together, they form a great combination of complex carbohydrates, protein and healthy fats. Whenever we go to the hostel mess, the table is set in such a way that there is rice, chapati, dal, curry, curd and salad. Eating in a hostel mess is all about making the smart choices. First of all, you should never miss out on salad. It is a great way to get the essential vitamins and minerals.


Now, choosing a carbohydrate source is very important. Instead of having a simple carbohydrate like white rice, have whole wheat chapatis which is a complex carbohydrates. And also if there is curd, you should definitely take it. Then, instead of having that oily good for nothing curry, have dal. You can have little bit of curry for taste, there is no harm in it. Now, the protein in this curry is still missing. So, I would suggest you to add 4 egg whites in curry or dal itself. It is a great way of overcoming the bland taste of egg whites and you can make any curry protein rich. If you are a vegetarian, instead of using4 egg whites you can use 100 grams of paneer or tofu. So, this is how you can have healthy high protein lunch in hostel.

Pre-workout meal

The next meal of the day is pre workout meal. Now, for pre workout meal we need a lot of carbohydrates so that we stay energised throughout the workout. And also, a little bit of protein. So, I will give you three options. You take your pick. First is what I used to do when I was in hostel. I used to take a handful of black chana and soak it overnight. The next day, they are ready to eat. Though they are not very tasty but they serve as a great pre workout meal. Second option could be 100 grams of roasted chana. It is very tasty and again it is perfect for pre workout meal. Third option is banana peanut butter sandwich. Take two slices of whole wheat bread. Spread one tablespoon of peanut butter and one banana into it. Even though I am not a big fan of whole wheat bread but considering the lack of options in hostel, it is fine. So, the next meal of the day is very important meal which is post workout meal.


Post workout meal

Post workout meal is one of the most important meals of the day. I would suggest you to have 6 egg whites along with two bananas. Egg whites because it is a fast digesting lean source of protein. And bananas help replenish the glycogen and prevent muscle soreness. Now, if you can afford, you can replace egg whites with whey protein. In that case, you can have 1 scoop of whey protein in water along with two bananas. Whey protein is one of the fastest digesting proteins. It is safe and is also a great option for vegetarians. Overall, if you want great results, make sure to provide your body with proper nutrition post workout. For dinner, when we go to the mess, we see that the food options on the table are similar to the way they were in lunch. Again, the trick is to choose the best and leave the rest. For protein, we would be using 100 grams of paneer. Not only because we have already eaten a lot of egg whites but also because paneer is a slow digesting protein and is ideal to be consumed in dinner.

Coming up is the last meal of the day, before bed meal. Before bed meal is very important specially living in hostels because we don’t have this habit of sleeping early. So, here I have 1 handful of unsalted roasted peanuts and 500 ml of low fat milk. Both are slow digesting and will provide you nutrients throughout the night. It is much better than depending on maggi. So friends, I hope you found this information helpful. Thank you so much for visit

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