Are you looking for the best 3000-calorie Indian diet plan to increase muscle mass? Do you want to get rid of extra body fat or gain solid muscle mass and weight at the same time?
If your answers are in the affirmative, this guide on the best 3000-calorie Indian diet plan for you will be of great interest to you.
Let us explore the best 3000-calorie Indian diet plan to increase muscle mass and strength.
Meal#1: As soon as you wake up, you should consume 300ml whole milk and 4 cookies (you can instead use oats biscuits or other high fiber biscuits) so that your body doesn't enter the catabolic state.
Meal#2: You need to consume 100 grams of cooked oats (you can instead use multigrain bread, brown rice, or sweet potato), 100 grams of homemade cheese, and 1 large apple one hour after your first meal of the day. The slow-digesting carbs in your meal two will help you reap the advantages of better energy while the fiber-rich diet will clean your intestines for better nutrition absorptions. This meal is rich in a good amount of fat and protein.
Meal#3: Two hours after your first meal, you should consume 15 grams of walnuts and 20 grams of almonds, 300ml milk, and 100 grams of bananas. The bananas will ensure that your body's requirements for carbs get satisfied. This meal will also keep your energy levels high. The dry fruits will improve blood circulation and balance cholesterol levels.
Meal#4 (lunch): You need to consume 150 grams brown rice, 150 grams lentils, and 100 grams curd. Brown rice is a rich source of carbs and fiber to help you stay fuller until the next meal and maintain energy output throughout the day. The curd will help you meet the daily needs of calories and protein.
Meal#5: Two hours after lunch, you can take 1 cup of tea with sugar along with 4 cookies (you can instead use oats biscuits or other high fiber biscuits) and 20 grams of almonds. This will help in detoxifying your body and refresh your mood while giving the much-needed boost to your metabolism.
Meal#6: Two hours after your fifth meal of the day, you can consume 200 grams of green vegetables and 100 grams of paneer. This will help your body access the required vitamins and minerals for the day. This meal choice will also help in cleansing the intestines for better absorption. The rich amount of protein and fat in the panner will prevent your body from going into a catabolic state.
Meal#7 (dinner): You can consume 100 grams of potatoes along with 100 grams of other seasonal vegetables (preferably green and leafy vegetables) to put some good quantity of carbs.
Meal#8: You can consume 300ml milk before going to the bed to sleep. Milk includes an exceptional profile of amino acids and calcium. Furthermore, it will keep your body's recovery process "on" after sleep.
By following this diet structure, you can explore 3,027 calories a day along with 154.1 grams of protein and 367.6 grams of carbs.
We hope that you like this best 3000-calorie Indian diet plan to increase muscle mass and strength.