Ultimate Diet Plan for a 45kg Person: Bulk Up the Healthy Way

 

Morning (7:00 AM - Breakfast)

  • Oats Bowl:
    • 50g oats cooked with 200 ml milk.
    • Add 1 tablespoon peanut butter, a handful of nuts (almonds/walnuts), and a banana.
  • Boiled Eggs:
    • 3 boiled eggs (2 whole eggs + 1 egg white).
  • Drink:
    • A glass of fresh orange juice or black coffee.

Mid-Morning Snack (10:00 AM)

  • Smoothie:
    • 1 scoop whey protein (optional) blended with 200 ml milk, 1 banana, and 1 tablespoon peanut butter.
  • Fruit:
    • A handful of grapes or an apple.

Lunch (1:00 PM)

  • Protein-Rich Meal:
    • 100-150g grilled chicken/fish/paneer (if vegetarian).
    • 1 cup cooked white/brown rice or 2 medium-sized rotis.
    • 1 bowl of sautéed or steamed vegetables (broccoli, carrots, spinach).
    • A small bowl of dal (lentils).
  • Side:
    • 1 tablespoon ghee or butter added to rice/roti.

Afternoon Snack (4:00 PM)

  • Nuts & Seeds:
    • A mix of 10-15 almonds, walnuts, and sunflower seeds.
  • Drink:
    • A glass of buttermilk or coconut water.

Evening Snack (6:00 PM)

  • Egg/Paneer Wrap:
    • 1 whole-wheat wrap filled with scrambled eggs/paneer, lettuce, and vegetables.
  • Drink:
    • Green tea or black coffee for a slight energy boost.

Dinner (8:00 PM)

  • Balanced Meal:
    • 100-150g grilled chicken/fish/tofu.
    • 1 cup cooked quinoa, rice, or sweet potato.
    • 1 bowl of soup (vegetable or chicken).
  • Salad:
    • Mixed greens with olive oil and lemon dressing.

Night Snack (10:00 PM)

  • Cottage Cheese (Paneer):
    • 50g paneer or a small bowl of Greek yogurt for slow-digesting protein.
  • Optional:
    • A handful of nuts or a teaspoon of peanut butter for extra calories.

General Tips:

  1. Hydration: Drink 2.5-3 liters of water daily.
  2. Protein Target: Aim for 1.5-2g of protein per kg of body weight (around 67-90g for 45 kg).
  3. Track Calories: Use apps like MyFitnessPal to ensure you're in a calorie surplus.
  4. Strength Training: Pair this diet with a consistent workout plan for optimal muscle gain.

Would you like me to customize the plan further or suggest recipes

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