CUSTOM MACRO DIET PLANS

80% of your transformation happens in the kitchen. We engineer custom macro-calculated meal charts tailored to your metabolic rate, lifestyle, and food preferences.

Macro Precision

THE THREE PILLARS OF MUSCLE & METABOLISM

We calculate exact grams of macronutrients tailored to preserve lean muscle tissue while shredding stubborn adipose fat.

Protein (Muscle Synthesis)

Targeted at 1.8g - 2.4g per kg of bodyweight. Provides essential branched-chain amino acids for muscular repair, nitrogen retention, and metabolic thermogenesis.

Sources: Chicken breast, Paneer, Eggs, Whey, Soya Chunks, Tofu, Lentils.

Complex Carbohydrates (Glycogen)

Timed strategically around your workout window to replenish muscle glycogen stores, maximize training pump, and prevent central nervous system fatigue.

Sources: Oats, Brown/White Basmati Rice, Sweet Potatoes, Quinoa, Bananas.

Healthy Lipids (Hormones)

Essential for optimal testosterone production, thyroid hormone balance, joint lubrication, and cellular vitamin (A, D, E, K) absorption.

Sources: Almonds, Walnuts, Peanut Butter, Olive Oil, Chia Seeds, Whole Eggs.

Sample Meal Structure

SAMPLE 2,600 KCAL LEAN BULK BLUEPRINT

Here is an example structure of a daily meal schedule for a 75kg male targeting 160g protein with balanced energy distribution.

8:00 AM (Breakfast)

Rolled oats (80g) cooked with whey protein scoop, 1 tbsp peanut butter, 1 sliced banana, and 10 almonds.

580 kcal • 38g Protein

1:30 PM (Lunch)

Grilled chicken breast / Low-fat paneer (180g) with 1.5 cups steamed basmati rice, green salad, and curd.

650 kcal • 45g Protein

5:00 PM (Pre-Workout)

2 slices whole wheat bread with 1.5 tbsp peanut butter + 1 black espresso coffee with half a banana.

320 kcal • 12g Protein

7:30 PM (Post-Workout)

1 scoop 100% Whey Isolate in chilled water + 5g Creatine Monohydrate + 2 boiled whole eggs.

280 kcal • 36g Protein

9:30 PM (Dinner)

Sautéed mixed vegetables, 3 whole wheat rotis, 150g yellow dal / egg bhurji with cold-pressed olive oil drizzle.

570 kcal • 32g Protein

Personalized Service

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Get a 100% personalized PDF nutrition blueprint calculated for your exact metabolism, daily routine, and budget grocery items.

Pure Vegetarian, Non-Veg, Eggitarian, or Keto Options
Exact gram-by-gram grocery shopping list
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