Full Day Diet Plan to Gain Weight for Skinny Guys – Under ₹150!
Are you tired of being called "too skinny" and want to build muscle without spending a fortune? Don’t worry, bro — I’ve got your back!
This full-day diet plan will help you gain healthy weight and muscle — all under ₹150 per day! Perfect for students, beginners, and budget-conscious gym-goers.
☀️ Morning (7:00 AM) – Energy Starter
- 1 Banana – ₹5
- 2 Boiled Eggs – ₹14
- 1 Glass Warm Water + Honey (optional) – ₹5
✅ Why? Bananas give instant energy. Eggs add protein to repair muscles.
🍛 Breakfast (9:00 AM)
- 2 Chapatis with Aloo Bhaji or Peanut Chutney – ₹15
- 1 Glass Full Cream Milk – ₹12
- Optional: 1 tsp Peanut Butter – ₹5
✅ Why? A mix of carbs, fat, and protein to fuel your workout day.
🕒 Lunch (1:00 PM)
- 1 Bowl Rice + Dal or Rajma/Chana – ₹25
- 1 Chapati + Veg Sabzi (Potato/Palak) – ₹10
- 1 Curd Bowl (100g) – ₹10
✅ Why? Balanced meal with carbs, protein, and healthy fats.
☕ Evening Snack (5:00 PM)
- Sprouted Moong Chaat or 2 Boiled Eggs – ₹15
- Banana or Seasonal Fruit – ₹5
- Black Tea or Coffee – ₹5
✅ Why? Keeps metabolism active and provides muscle recovery nutrients.
🌙 Dinner (8:30 PM)
- 2 Chapatis + Paneer Bhurji or Soya Chunks Curry – ₹25
- 1 Glass Milk Before Bed (Optional) – ₹12
✅ Why? Soya or paneer gives slow-digesting protein while sleeping.
💸 Total Cost Per Day: ₹135 – ₹150
You don’t need expensive supplements to bulk up. This natural, protein-rich diet works if you stay consistent, eat on time, and train hard.
💡 Bonus Tips:
- Stay hydrated (3L water daily)
- Get 7–8 hours of sleep
- Add peanut butter, paneer, or curd for more calories if needed
- Track your weight every 7 days
💬 Comment below if you want a non-veg version of this meal plan or a full 7-day plan!
