FitGuide by Divyansh

Cheap High Protein Diet Plan (India)

1. Eggs

1 egg = ~6g protein. Very cheap and best source. Eat 3–5 eggs daily.

2. Soya Chunks

100g = ~50g protein. One of the cheapest protein sources available.

3. Milk

1 glass = ~6-8g protein. Good for daily intake and easy to consume.

4. Peanut Butter / Peanuts

Affordable and calorie-dense. Helps in weight gain and muscle building.

5. Dal (Lentils)

Provides protein + carbs. Very common and budget-friendly Indian food.

6. Paneer (Homemade)

Rich in protein. You can make it at home to save money.

Sample Daily Diet:

Breakfast: 3 Eggs + Milk
Lunch: Dal + Rice + Soya
Evening: Peanuts
Dinner: Roti + Paneer

Tip: You don’t need expensive supplements. A proper diet with eggs, soya, and milk can easily complete your daily protein requirement.

Note: Muscle gain depends on total protein intake and consistency, not just supplements.

Beginner Gym Workout Plan (Full Week)

Day 1 – Chest + Triceps

Bench Press, Push-ups, Tricep Dips

Day 2 – Back + Biceps

Pull-ups, Lat Pulldown, Bicep Curls

Day 3 – Rest

Recovery is important for muscle growth

Day 4 – Shoulders

Shoulder Press, Lateral Raises

Day 5 – Legs

Squats, Lunges, Leg Press

Day 6 – Full Body

Light workout covering all muscles

Day 7 – Rest

Complete rest and recovery

Tips:

✔ Focus on proper form
✔ Train 4–5 days a week
✔ Sleep 7–8 hours daily
✔ Stay consistent

💪 FitGuide

Best Whey Protein in India (Top 5)

1. MuscleBlaze Biozyme Whey

2. Avvatar Whey Protein

3. Optimum Nutrition Gold Standard

4. ON Performance Whey

5. MuscleBlaze Raw Whey