Total: Rs. 0.00
.
Nutribox Meal Plan
Muscle Gain Meal Plan for Indian Gym-Goers
Build muscle on real Indian food. 120g+ protein, planned for you.
A 30-day plan for gym-goers that turns dal, paneer, soya, eggs and chana into enough protein and energy to train hard. Pre- and post-workout meals included.
- 30 days planned
- ~130g protein a day
- 3 calorie tiers
- 11 recipe cards
- 144 pages
BUY PDFSoft Copy Only · Check your email after payment
Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK
Rs. 1,499
One-time payment · Instant PDF · Print the fridge sheets at home
Sound familiar?
Does this sound like you?
Gym progress stalls on Indian diets for these four reasons.
🍚
Too little proteinRoti, rice and a small dal won't cover what your training needs.🥤
Relying on supplementsExpensive tubs and no idea what real food to eat.⏰
Bad workout timingTraining on an empty stomach or eating nothing after.🍗
Dhaba and hostel foodOily, low-protein meals on busy days.This plan solves all four: 25g+ protein at every meal, real food first, a workout-timing guide and dhaba and hostel survival tips.
Simple
How it works
Three simple steps. That's it.
1
🎯Pick your tier
A 2-minute quiz picks 2,000, 2,400 or 2,800 calories, with about 110g, 130g or 150g protein.
2
🛒Shop and prep once a week
About ₹850 a week for one person, ₹2,800 for a family of four. Then Sunday prep: soya, paneer, sprouts and rice.
3
✅Eat around your workout
The daily page gives meals, timings and protein, plus what to eat before and after training.
Week 1 · Protein Foundation→Week 2 · Digestion & Plants→Week 3 · Workout Fuel→Week 4 · Freedom
Free preview
See a real day from the plan
This is Week 1 from the book. Tap any day to see what you'll eat.
DAY1
Moong chilla & soya keema kick-off
~2380 kcal~128 g proteinMon
- Pre-workout6:30 am1 banana + 6 soaked almondsquick glycogen energy✓
- Breakfast8:30 am2 moong dal chillas stuffed with 60g paneerwith 1 katori curd & mint chutney✓
- Mid-morning11:00 am1 guava + 1 glass thin spiced chaasgut-friendly enzymes✓
- Lunch1:30 pm2 rotis + 1 large katori thick dal tadkaquarter plate bhindi + kachumber salad✓
- Evening5:00 pmChilled savory sattu drink (30g) + peanutswith roasted jeera & black salt✓
- Dinner8:15 pmSoya chunks keema curry (50g dry) + jeera ricewith cucumber & onion salad✓
- Bedtime10:00 pm1 cup warm spiced cardamom milkslow-digesting casein protein✓
💡 Calorie adjustmentOn 2,000 kcal? Drop evening peanuts & bedtime milk (-360 kcal). On 2,800 kcal? Add 1 roti at lunch & 2 tbsp peanut butter (+400 kcal).
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY2
Kala chana power & rajma lunch
~2410 kcal~132 g proteinTue
- Pre-workout6:30 am2 soft dates / 1 apple + 4 walnutssustained lifting fuel✓
- Breakfast8:30 am1.5 katoris steamed kala chana chaat + paneertossed with tomato, lemon & chaat masala✓
- Mid-morning11:00 am1 orange + 1 glass buttermilk with roasted jeerahydration & vitamin C✓
- Lunch1:30 pm2 jowar rotis + 1 large katori rajma currywith 1 katori cucumber-mint raita✓
- Evening5:00 pm1 glass toned milk + 1 cupped hand roasted chanacrunchy clean evening snack✓
- Dinner8:15 pmPaneer bhurji (100g) + 2 whole-wheat rotiswith steamed carrot & beans sabzi✓
- Bedtime10:00 pm1 cup warm cinnamon milk (toned)promotes deep restorative sleep✓
💡 Calorie adjustmentOn 2,000 kcal? Have 1 jowar roti at lunch and skip bedtime milk. On 2,800 kcal? Add 1 extra roti at dinner and 30g extra paneer.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY3
High-protein soya wrap & chole
~2390 kcal~130 g proteinWed
- Pre-workout6:30 am1 banana + 1 cup black coffee / warm waterblood flow and energy focus✓
- Breakfast8:30 amHigh-protein soya bhurji wrap (40g soya)rolled in whole-wheat roti with mint dip✓
- Mid-morning11:00 am1 seasonal fruit (papaya or apple)natural fibre and hydration✓
- Lunch1:30 pm1 katori brown rice + 1 large katori chole currywith quarter plate cabbage-carrot slaw✓
- Evening5:00 pmSavory chana sattu cooler + roasted peanutsrefreshing traditional refuel✓
- Dinner8:15 pmYellow moong dal khichdi + 60g grilled paneercomforting, easy-digesting recovery dinner✓
- Bedtime10:00 pm1 cup warm haldi milkmuscle recovery and joint support✓
💡 Calorie adjustmentOn 2,000 kcal? Drop peanuts and bedtime milk. On 2,800 kcal? Increase rice to 1.5 katoris and add 20g extra paneer at dinner.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY4
Sprouted moong & black masoor
~2370 kcal~127 g proteinThu
- Pre-workout6:30 am1 small banana + 5 soaked almondslight, non-acidic fuel✓
- Breakfast8:30 amSprouted green moong chaat (1.5 katoris)steamed, tossed with lemon & 50g paneer cubes✓
- Mid-morning11:00 am1 glass thin chaas + 1 sweet lime / orangefluid and gut microbiome support✓
- Lunch1:30 pm2 whole-wheat rotis + 1 katori whole masoor dalwith 1 katori lauki sabzi & cucumber salad✓
- Evening5:00 pmRoasted makhana (1 bowl) + green tea / black teacrunchy low-calorie snack✓
- Dinner8:15 pmTofu / paneer stir-fry (100g) + 2 phulkasstir-fried with capsicum, onion & black pepper✓
- Bedtime10:00 pm1 cup warm milk with crushed cardamomsustained nighttime amino acid release✓
💡 Calorie adjustmentOn 2,000 kcal? Reduce phulkas to 1 at dinner; skip bedtime milk. On 2,800 kcal? Add 2 tbsp sattu to evening tea and 1 extra roti at lunch.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY5
Besan chilla & soya chunks pulao
~2420 kcal~131 g proteinFri
- Pre-workout6:30 am1 banana + 6 soaked almondsfast carbohydrate release✓
- Breakfast8:30 am2 besan chillas topped with 60g grated paneerwith coriander chutney & 1 katori dahi✓
- Mid-morning11:00 am1 guava with rock salthigh dietary fibre & vitamin C✓
- Lunch1:30 pmSoya chunks pulao (40g dry soya + rice)served with 1 katori mixed vegetable raita✓
- Evening5:00 pmSattu energy cooler (30g sattu in chilled water)with fresh mint, cumin & lemon✓
- Dinner8:15 pm2 rotis + 1 katori thick yellow moong dalwith lightly spiced tori / tinda sabzi✓
- Bedtime10:00 pm1 cup warm spiced milknighttime recovery routine✓
💡 Calorie adjustmentOn 2,000 kcal? Cut evening sattu to 15g and omit bedtime milk. On 2,800 kcal? Add 1 extra besan chilla at breakfast and 1 extra roti at dinner.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY6
Oats sattu porridge & dal makhani
~2400 kcal~133 g proteinSat
- Pre-workout6:30 am3 dates / 1 banana + black coffeehigh-intensity pre-workout boost✓
- Breakfast8:30 amOats sattu porridge (cooked in toned milk)topped with chia seeds & crushed walnuts✓
- Mid-morning11:00 am1 glass spiced chaas + 1 seasonal applegut health & hydration✓
- Lunch1:30 pm2 rotis + healthy homestyle dal makhani (light)made with whole urad & rajma, no heavy butter✓
- Evening5:00 pm1 cup fresh dahi with roasted sunflower seedsleucine-rich mid-evening snack✓
- Dinner8:15 pmSoya chunks bhurji (40g) + 2 whole-wheat rotiswith sliced tomatoes and onions✓
- Bedtime10:00 pm1 cup warm milk with nutmegdeep sleep and muscular repair✓
💡 Calorie adjustmentOn 2,000 kcal? Drop bedtime milk and use water for half the porridge. On 2,800 kcal? Add 1 extra roti at lunch and 30g extra paneer to dinner.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY7
Sunday flex feast & recovery
~2430 kcal~126 g proteinSun
- Morning wake7:30 amWarm water with lemon + 6 soaked almondsgentle rest-day wake-up✓
- Breakfast9:00 am1 stuffed paneer paratha (light oil) + curdwith homemade mint-coriander chutney✓
- Mid-morning11:30 amFresh coconut water + 1 seasonal fruitnatural electrolytes & potassium✓
- Lunch1:30 pmPlanned Sunday flex meal: High-Protein Thalipaneer tikka / chole + 2 rotis + dal + kheer (small)✓
- Evening5:30 pmSprouted moong salad with roasted peanutstangy chaat masala & lemon dressing✓
- Dinner8:00 pmLight vegetable dalia with paneer cubes (60g)easy on digestion before the work week✓
- Bedtime10:00 pm1 cup warm haldi milkjoint recovery and relaxation✓
💡 Calorie adjustmentOn 2,000 kcal? Skip the lunch dessert and evening peanuts. On 2,800 kcal? Add 1 extra paratha at breakfast and 30g extra paneer at dinner.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
Tap a meal to tick it off, just like in the book.
📌 See the full Week 1 fridge sheetRecipe cards
Simple, everyday Indian recipes
11 high-protein recipe cards in the book. Here are 4 of them.
Week 1 recipe
Stuffed paneer moong dal chilla
🍽 Serves 2⏱ 20 minutes~295 kcal19 g protein
See the recipe
You need
- 1 cup yellow moong dal, soaked 3 hours
- 60 g fresh paneer, crumbled or grated
- 1 small onion & 1 green chilli, finely chopped
- 1/2 inch ginger, grated
- 1 tsp cold-pressed oil for tawa
- Pinch of hing, jeera, and rock salt to taste
Method
- Drain soaked dal; grind with ginger, green chilli, and minimal water into a smooth, thick batter.
- Stir in hing, jeera, and salt. Batter should coat the back of a spoon.
- Heat a cast-iron tawa; brush lightly with 1/2 tsp oil. Pour a ladle of batter and spread into a thin circle.
- Sprinkle half the chopped onion and grated paneer over the top; press gently.
- Cook on medium heat for 2 minutes until edges crisp; flip and cook for 1 minute. Serve with mint chutney.
👨👩👧 Whole-family version: For kids, roll with mild ketchup or fresh hung curd. For non-lifting family members, skip the extra paneer stuffing.
Week 1 recipe
High-protein soya bhurji wrap
🍽 Serves 2⏱ 20 minutes~345 kcal24 g protein
See the recipe
You need
- 50 g soya chunks (dry weight)
- 2 whole-wheat rotis (fresh or leftover)
- 1 medium onion & 1 tomato, finely chopped
- 1 green capsicum, sliced into thin strips
- 1 tsp oil, 1/2 tsp cumin seeds, 1/4 tsp turmeric
- 1/2 tsp garam masala, chaat masala, and salt
Method
- Boil soya chunks in salted water for 5 minutes until soft. Drain, rinse in cold water, and squeeze out excess moisture.
- Pulse boiled soya chunks in a mixer for 5 seconds to achieve a minced 'keema' texture.
- Heat oil in a pan; add cumin seeds, chopped onion, and saute until translucent.
- Add tomatoes, turmeric, garam masala, and salt; cook until tomatoes turn mushy.
- Stir in minced soya and capsicum strips; cook on high heat for 3 minutes. Wrap inside warm rotis with mint chutney.
👨👩👧 Whole-family version: Pack in office or school tiffins with sliced cucumbers. Kids love it rolled with a thin spread of curd.
Week 2 recipe
Restaurant-style chole bowl (zero excess oil)
🍽 Serves 2⏱ 25 minutes~380 kcal18 g protein
See the recipe
You need
- 1 cup kabuli chana, soaked overnight and boiled
- 2 medium tomatoes & 1 onion, pureed
- 1 tbsp chole masala & 1/2 tsp amchur (dry mango)
- 1 tsp grated ginger & 2 green chillies, slit
- 1.5 tsp cold-pressed oil, pinch of hing
- Rock salt to taste & fresh coriander for garnish
Method
- Heat oil in a heavy kadai; add hing, slit chillies, and ginger; saute for 30 seconds.
- Add onion-tomato puree and chole masala; cook on medium flame until moisture evaporates and masala darkens.
- Add boiled kabuli chana along with 1 cup of its cooking broth; stir well.
- Simmer on low heat for 12 minutes, mashing a few chickpeas with the back of a spoon to thicken the gravy naturally.
- Stir in amchur powder and rock salt. Garnish with fresh coriander and serve with 1 katori jeera rice or rotis.
👨👩👧 Whole-family version: A universal Sunday family favourite; serve with light phulkas for elderly family members.
Week 3 recipe
Tawa paneer & tofu tikka skewers
🍽 Serves 2⏱ 20 minutes~325 kcal22 g protein
See the recipe
You need
- 100 g fresh paneer or firm tofu, cut into large cubes
- 1 green capsicum & 1 medium onion, cut into squares
- 3 tbsp hung curd (thick dahi)
- 1 tbsp roasted besan (gram flour) for binding
- 1 tsp ginger-garlic paste, 1/2 tsp carom seeds
- 1/2 tsp Kashmiri red chilli, chaat masala, and salt
Method
- In a mixing bowl, whisk hung curd with roasted besan, ginger-garlic paste, carom seeds, chilli powder, and salt.
- Add paneer/tofu cubes, capsicum, and onion squares; toss gently until every piece is evenly coated in marinade.
- Let marinate for 15 minutes (or prep ahead and refrigerate overnight).
- Heat a cast-iron tawa; brush with 1/2 tsp oil. Arrange paneer and vegetables in a single layer.
- Sear on medium-high heat for 2 to 3 minutes per side until charred edges appear. Sprinkle chaat masala and serve.
👨👩👧 Whole-family version: Serve with mint dip and sliced onions as a popular weekend family appetizer.
Real-life toolkit
Built for real Indian life
Planned around real gym life: training times, dhabas, hostels and weekend meals.
- 60–90 minutes beforeBanana, sweet potato or oats for energy.
- During trainingWater with a pinch of salt and lemon.
- Within 90 minutes after25 to 35g protein from a real meal.
- Starters as the mainTandoori paneer tikka or roasted soya chaap.
- Dal tadka over makhaniLess butter, same protein.
- Plain tandoori rotiAsk for no butter or ghee.
- 3-tier tiffinRotis, thick dal or soya keema and salad.
- Desk protein drawerRoasted chana, peanuts and sattu.
- Glass containersFor rice dishes you reheat at work.
- Complete proteinPair dals with grains for better quality.
- Cost per gramThe cheapest Indian protein sources.
- Hostel cookingHigh-protein meals on one induction plate.
- One meal, not a binge dayEnjoy biryani or cake, then back to plan.
- Protein earlyHit your targets at breakfast and lunch.
- Train beforePut your hardest session before the flex meal.
What you get
What you get
30day-by-day menu pages
4fridge sheets
4shopping lists
4Sunday prep plans
11recipe cards
4weekly check-ins
11real-life toolkit guides
9family & calorie guides
9trackers & logs
1plan-finder quiz
Look inside
Real pages from the planner
Swipe → · Tap any page to zoom
📲 PDF SOFT COPY ONLY
Muscle Gain Meal Plan for Indian Gym-Goers
- 144 pages, full colour PDF
- 30 day-by-day menu pages with timings
- 4 fridge sheets + shopping lists (1 person & family of 4)
- 4 Sunday prep plans + recipe cards
- 11 high-protein recipe cards
- Workout timing for morning and evening training
- Dhaba, hostel, tiffin and flex-meal guides
- Strength, protein and habit trackers
BUY PDFSoft Copy Only · Check your email after payment
Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK
Rs. 1,499
- Pay securely
- Get the download link on email
- Print your fridge sheets
- 📥 1 complete PDF file, 144 pages
- 📧 Download link sent to your email right after payment
- 🖨️ Print the fridge sheets and shopping lists at home
- 📴 Read offline, no internet needed
- ♾️ Lifetime access, no subscription
- 📱 Read on any device: mobile, tablet, laptop
📖 No hard copy will be dispatched
🎁 A great gift for a sibling or friend who's serious about the gym.
Your questions, answered
Is 120g+ protein possible without meat?
Yes. The plan uses paneer, soya, dals, chana, curd, sattu and optional eggs, and each daily page shows the protein total.
Do I need whey or other supplements?
No. The plan is designed around whole foods. The book explains when a supplement might be useful.
I train in the morning. Does it still work?
Yes. There's a workout-timing section for 6 AM and 7 PM training, with pre- and post-workout meals.
I have a kidney or medical condition.
Please check with your doctor before increasing protein or starting a new training routine.
How will I get the plan?
It's a PDF. After payment you get a download link by email. Read it on any device and print the fridge sheets and shopping lists.
Is there a printed copy?
The printed hard copy is out of stock right now. The PDF is available instantly.
Digital product (PDF soft copy only). This is an educational lifestyle and meal-planning resource for generally healthy adults. It does not diagnose, treat or replace medical advice. Check with your doctor before increasing protein or starting a new exercise routine, especially if you have kidney, heart or other medical conditions, or take prescription medicines. Individual results vary. Images are illustrative.
Rs. 699Get the plan
