Summer Veg Bulking Plan With Protein & Recommendations
6:15 AM - Wake Up
- Water with lemon + pinch of salt (1 glass) (0 g protein)
- (Optional: 1 tsp soaked chia seeds (1 g protein))
Recommendation: Add chia seeds daily for extra fiber and omega-3. You could also add soaked flax seeds (1 g protein
per tsp).
6:30 AM - Pre-Workout Snack (Choose one)
- Banana + 4-5 raisins or dates (1 g protein)
- Milk with jaggery/honey (1 cup milk ~8 g protein)
- Banana + 1 tsp peanut butter (2 g protein)
- Banana shake (1 cup milk + banana ~9 g protein)
- OR oats banana shake (oats + banana + milk + honey ~13 g protein)
- Drink 1 glass water (0 g protein)
Recommendation: Go for the oats banana shake-it gives the best protein boost before workout. You could also add 1
tsp chia seeds here.
7:00 AM - 8:00 AM - Workout
- Strength training (compound lifts: squats, bench press, deadlift)
- Hydration: water or ORS (0 g protein)
Recommendation: Stay consistent with compound lifts. Consider sipping on BCAA if your workout exceeds 60 min
(optional).
8:00 AM - 9:30 AM - Bath + Relaxation
- 90 min bath + freshen up
- Drink 1 glass water (0 g protein)
Recommendation: If you're delaying your post-workout meal, keep 2-3 soaked almonds handy to nibble immediately
after workout.
9:30 AM - Post-Workout Meal
- Milk + soaked almonds + banana (1 cup milk + 6 almonds + banana ~10 g protein)
- OR whey/plant protein + boiled potatoes (25 g protein + ~3 g protein)
- OR banana + paneer smoothie (banana + 50 g paneer + milk ~15 g protein)
- OR oats porridge (milk + whey/plant protein + almonds ~30 g protein)
- Drink 1 glass water (0 g protein)
Recommendation: Prefer whey + oats porridge for faster recovery. If plant-based, opt for oats porridge with plant protein.
10:30 AM - Breakfast
- 2-3 besan/moong dal chilla (with paneer) (~12-15 g protein)
- Bread or aloo paratha (with ghee) (~4 g protein)
- Seasonal fruit (1 g protein)
- Glass of milk or shake (8 g protein)
- OR masala oats with paneer cubes (~15 g protein)
- Drink 1 glass water (0 g protein)
Recommendation: Make sure this meal combines chilla with paneer + milk/shake for better protein profile.
12:30 PM - Mid-Morning Snack
- Dry fruit laddoo or roasted chana + jaggery (~5 g protein)
- Buttermilk or mango shake (2-4 g protein)
- Optional: oats chivda (roasted oats + peanuts + jaggery ~5 g protein)
- Drink 1 glass water (0 g protein)
Recommendation: Prefer roasted chana over laddoo for more protein + less sugar.
2:00 PM - Lunch
- 2-3 chapatis or 1.5 cups rice (with ghee) (~6-8 g protein)
- Dal + sabzi with tofu/paneer/soy (~10-15 g protein)
- Curd or buttermilk + salad (3-4 g protein)
- Drink 1-2 glasses water before or during meal (0 g protein)
Recommendation: Add a bowl of sprouts or a boiled egg (if not strictly egg-free) to bump protein further.
5:00 PM - Evening Snack
- Peanut butter toast (~7 g protein)
- Mango shake (~4 g protein)
- Sprout chaat (~7 g protein)
- OR dry oats energy bar (~5 g protein)
- Drink 1 glass water (0 g protein)
Recommendation: Sprout chaat + peanut butter toast combo is ideal. Avoid too much sugar from shakes daily.
8:30 PM - Dinner
- Chapatis or rice (with ghee) (~6-8 g protein)
- Sabzi with paneer/soy/tofu (~10-15 g protein)
- Dal or curd + boiled vegetables (~4-6 g protein)
- Drink 1 glass water before or with meal (0 g protein)
Recommendation: Consider adding a small bowl of dal sprouts or 50 g extra paneer if your daily target is high.
10:30 PM - Bedtime
- Warm milk (with turmeric or ghee) (8 g protein)
- OR 100 g paneer (18 g protein)
- Small sip of water if needed (0 g protein)
Recommendation: Go for paneer at bedtime for sustained protein release overnight.
Tips for Ectomorphs
- Eat every 2.5-3 hours
- Include calorie-dense foods: ghee, banana, peanut butter, oats
- Prioritize strength training over cardio
- Sleep 7-9 hours daily
- Stay hydrated (at least 8-10 glasses daily spread across the plan)
Recommendation: Aim for at least 1.6-2 g protein per kg body weight daily. Adjust portions to hit your goal!
