Nothing in my diet is expensive, exotic, or hard to find. It’s built around simple whole foods, eaten on a consistent schedule, aimed at a protein target I can actually hit without supplements.
The full day, meal by meal
250ml milk, 20–30g chana sattu, one banana — straight after training.
Four boiled eggs.
Roti or rice, with sabzi.
Dal, rice or roti, sabzi, salad.
Peanuts, roasted chana, and seasonal fruit.
Dal or paneer, soya chunks, rice or roti, sabzi.
A glass before winding down for the night.
The philosophy behind it
- Protein target: 90–100g a day — hit through eggs, milk, chana sattu, dal and soya, not powders.
- Water: 3 to 4 litres a day, spread through the day rather than loaded in at once.
- Simple whole foods — nothing processed, nothing that needs a label to explain what’s in it.
- Budget-friendly — everything on this list is available and affordable in any local Bihar market. There’s no version of this diet that requires importing anything or spending more than a normal household would.
Why this works for me
None of this is designed to be dramatic. It’s designed to be repeatable — food I can actually source and afford every single day, that supports training and a long work day without complication. The recovery shake and boiled eggs right after training exist specifically to support the strength training that comes before them.
This is the nutrition half of my health philosophy. For the full daily structure, see My Daily Routine.