Full-Day Low Budget Diet Plan (Gym at 7:30 PM)

Full-Day Low Budget Diet Plan (Gym at 7:30 PM)

1. Morning (7:30–9:00 AM)

• 4–5 soaked almonds (optional but good)
• 1 banana
• 1 glass milk OR 2 boiled eggs
• 2 roti / 1 bowl poha / upma

 Cheap + gives energy

2. Lunch (1:00–2:30 PM)

• 2–3 roti
• 1 bowl rice (optional)
• 1 bowl dal (very important)
• Seasonal sabji
• 1 onion / salad

This is your main meal

3. Pre-Workout (6:30–7:00 PM)

(VERY IMPORTANT before gym)

• 1 banana
• OR 1 boiled potato
• OR peanut chaat (cheap protein)

Gives energy for workout

4. Post-Workout (9:00 PM)

• 2 boiled eggs OR omelette
• OR 1 glass milk + peanuts
• OR chana (black chickpeas)

Helps muscle recovery

5. Dinner (9:30–10:30 PM)

• 2 roti
• Light sabji
• Paneer (if budget allows) OR soy chunks

Keep dinner light but protein included

Best Workout Time & Duration

Since you go at 7:30 PM, that’s perfect

Workout Duration:

• 45–60 minutes (best for beginners)
• Not more than 1.5 hours

Weekly Plan:

• 4–5 days per week (ideal)
• Example:
  • Day 1: Chest + Triceps
  • Day 2: Back + Biceps
  • Day 3: Rest / Cardio
  • Day 4: Legs
  • Day 5: Shoulders