Time Menu Quantity
On Waking Warm Water With Fenugreek Seeds Fiber and Photochemical
Pre Work out Water Melon and Pumpkin seed Bowl Carbohydrates, Vitamins and EFA
Post Work out Green gram, Apple Skimmed milk Porridge Protein, Carbohydrates, Calcium, Iron, Vitamins
9.00 am Whole Wheat Bread with Paneer Burji Stuffing/ Whole Egg + Sprouts and mixed vegetable Salad Protein, Carbohydrates, Vitamin- A, Antioxidants
Banana Chia Seeds Skimmed Milk Smoothie Carbohydrates, Protein, Fiber, Calcium
Orange Antioxidants and Vitamin C
11.30 Am Salt Lassi with Flax Seeds Protein, Probiotics, Anti Oxidants
Almonds Protein, Omega 3 Fatty Acids
1.30 Pm Roti Complex Carbohydrates, Protein
Greens Mashed with dhal & Walnuts / Tawa Fish With Mint Chutney Omega 3 Fatty Acids, Fiber, Proteins
Ladies Finger Poriyal Fiber, Antioxidants
Curd Raita With Onion, Tomato, Carrot // Egg White Vegetable scrambled Protein, Probiotics, Antioxidants
4.30 Pm Green Tea Antioxidants
Channa & Sweet Potato Chaat with Curd Carbohydrates, Proteins, Probiotics, Vitamins and minerals
7.00 Pm Tandoori Chicken Roasted With Mint Chutney/ Baked Channa Falafel with Avocado dip

Whole Wheat Vegetable Pasta Salad

Complex Carbohydrates, Proteins, Fiber, Vitamins, minerals and antioxidants
Bedtime Milk With Pepper And Turmeric Calcium, Protein, Fat, Antioxidants

Note : 

The free muscle building diet plan given below is just an illustration and not for following without a nutritionist’s guidance. Wootu Nutrition always promotes customized diet plans for every individual as one diet plan does not suit everyone and on dietary terms it is not recommended also. If you want to follow a diet, please contact our nutritionists here who will help you get a tailor made diet chart designed for you considering your anthropometric, bio-chemical, clinical and dietary patterns including your likes, dislikes, allergies etc.,


  • Whole grains like Brown Rice, Brown Rice Flakes, Rolled Oats, Whole-Wheat Flour, Ragi and Barley
  • Pulses and legumes like Green Gram, Black Gram Dhal, Bengal Gram Dhal, Green Gram Sprouts, Red Gram Dhal
  • Vegetables in the form of Poriyal, Curries with Coconut
  • All varieties of Fruits like Banana, Grapes, Mango, Apple, Pomegranate, Chikku, Guava, Avocado. Strawberry, Goose Berry, Pineapple, Jackfruit, Custard Apple
  • Dried fruits like Dates, Raisins, Prunes, Apricots, and Nuts like Almonds, Cashews, Walnuts, Pistachios
  • Pumpkin seeds, Sunflower Seeds, Chia Seeds, Flax Seeds for Omega 3 Fatty Acids and Fiber
  • Coconut can be taken along with Snacks, or can be added to Fruit Juices, to curries and also taken as Coconut milk with Cardamom
  • Milk and milk products like Milk, Paneer, Cheese, Curd, Yoghurt, Buttermilk
  • Snacks options can be Ground Nuts, Black Channa Sundal, Green Gram Dhal Sprouts, Fruit Milkshakes without Sugar
  • All types of Non Veg foods like Egg, Chicken, Fish, Prawn, Crab can be taken regularly
  • Vegetarians can include Paneer and Mushroom on a regular basis


  • Wheat, Maida, Processed Foods like Noodles, Pasta, Bread, Cereal Flakes, Instant Oats, Semiya and Ravai
  • Carbonated drinks, Sweetened Fruit Juices, Artificial Sweeteners
  • Bakery foods, Deep fried foods
  • Salty foods like Mixture, Murukku, Pakoda, Salt Biscuits, Cheese, Pickles, Papads, Dried Fish