Mohan Kumar’s Sample Meal Plan

Meal 1

• Oats
• Fruits (Papaya, Oranges, Apple and Pears)
• 3 boiled eggs (One York)
• Slices of Multigrain bread
• Protein Shake

Meal 2

• 3-4 cookies of lite cookies or digestive with black coffee

Meal 3

• Fresh Juice (200 ml) and Salad

Meal 4

• 1 cup of steamed veggies (lentils / broccoli / legumes/ green vegetables) or fish or grilled chicken breast
• 1 small bowl of brown rice

Meal 5

Pre-Workout

• Oats boiled in water and black coffee

Post-Workout

• BCAA and Glutamine

Meal 6

• Smoothie – Take 1/2 cup of skimmed milk 1/4 cup of ice, with two scoops of protein powder berries or fruits in it.

Meal 7

• 300 grams of boiled chicken breast or grilled Chicken breast or Beef steak or Salmon
• Salad (cucumber / bell paper / tomato / boiled beans)

Meal 8

Bedtime

• Protein Shake