Free diet plan in 2023: Budget Indian diet plan for Students

Tag: Budget Indian diet plan for Students, Budget diet plan to lose weight, Budget diet plan for muscle gain India, Indian diet chart for weight loss for female

Being a student can be tough, especially when it comes to managing finances. One of the biggest expenses for students starting their journey towards being fit is food, as it is hard to find a budget Indian diet plan to lose weight and gain muscle that also focuses on Indian food.

When I was in college, I was literally surviving on pocket money. I was hitting the gym daily and obviously, I was already in love with it. But, the major problem for me was to find a budget Diet plan to lose weight and gain muscle. I searched a lot on different websites, and different YouTube channels and talked to different people to get ideas. I optimized, learned, and practically did everything.

After having 7 years of experience now, and training multiple males and females. I want to share as much knowledge and health tips as I can, and let’s build up a good healthy community.

With a little planning and creativity, you can eat well without breaking the bank. Here are some tips for a budget Indian diet plan for students to lose weight and gain muscle:

Budget Indian diet plan for students

Right after you wake up:

Drink 2 glasses of room temperature water and have an Apple. Water will clean up your guts, as your body has worked for the whole night. Apple will provide instant relevant nutrition to the body and a small number of carbs which the body needs as it works the whole night and it will start breaking muscles if it doesn’t get enough nutrition.

Breakfast diet Options:

I am just going to put down all the options one can take for breakfast; you can choose Your budget diet plan accordingly to what you like/dislike.

Budget Indian diet plan for students, Breakfast options.

Tip: Because our body works overnight to recover, we need to have a Protein rich breakfast mandatory to fill all the exhaustion so choose accordingly.

1) Wheat (Roti): Believe me or not, homemade Rotis made by mom are the best and healthiest option you can eat. It is full of fibers and protein.

The more I searched and learned, the more I got this confirmed that because the whole fitness industry is influenced by western culture and in the west people don’t eat Rotis (chapatis) in their diet, they mostly eat Oats, Greek yogurt, and other stuff like this for breakfast.

We as Indians get influenced by that and start believing that Rotis are bad for being fit. Whereas, when you check the nutritional value of both, they are more or less similar priced. Yes, Oats do win as a better alternative as they are slow digestive carbs, which will keep you full for a longer period of time. This makes them great for weight management and when you are on your cutting period. However, it is not mandatory. If you have Roti in your home, go with it without a second thought. This should definitely be included in this ‘Budget Indian diet plan for students’.

2) Oatmeal: In this ‘Budget Indian diet plan for students’, the second option is Oats. Oatmeal is a cheap and versatile option for breakfast. It’s high in dietary fiber and can be topped with various fruits, nuts, and sweeteners for added flavor. I would personally suggest using alternatives to Sugar like Stevia and Monk Fruit sweeteners. Rather than using refined processed sugar in your diet.

3) Eggs: Eggs are the best thing you can have in the morning for breakfast. This is definitely a must to include in the “Budget Indian diet plan for students”. They are full of proteins, on average whole eggs have around 6gm of protein, and if you are eating egg whites only it contains 4gm of pure protein.

Personally, I would suggest if you can eat eggs, eat 2 whole eggs and 4 egg whites in the breaks with whatever you are having.

4) Soaked chickpeas or lentils: If you are vegan, I would suggest going with overnight-soaked black peas and lentils. They are also great sources of protein and carbs.

5) Peanut butter and banana sandwich:  A peanut butter and banana sandwich is a simple and affordable option that is high in protein and healthy fats.

All of these options are budget-friendly diets for students you can have a look at and can be modified to suit your dietary needs.

Lunch diet options:

For lunch or the second meal of the day, because you will be out and working you can take a meal that consists of Balanced protein, carbs, and good fats:

Budget Indian diet plan for students, Lunch Options:

1. Wheat (Rotis): Again, it is the perfect thing you can have for lunch as well. There is no problem in eating Rotis in your whole day’s diet. Just understand the balance of how much carbs and proteins you are going to need at which time of the day.

For example: As per the body weight and calories needed, In my day-to-day life when my goal is to gain muscle and increase size, I personally eat with 4:4:2; 4 Rotis in the morning, 4 in the afternoon, and 2 for dinner.

Keep in mind I do maintain my protein ratio as per my desired goal in each meal throughout the day.

2) Rice: You can eat rice in the afternoon, there is no problem with that. Preferably I would suggest you go with brown rice instead of white rice for obvious reasons.

White rice: It is the processed version of brown rice and to be honest, the only reason I can understand why industries are selling this processed rice is that it looks good(white), it has a long shelf life, and yes, it is a bit easier to make and tastes good. However, for all this, you are losing a good amount of nutritional value.

Brown rice: Best you can have, rich in nutritional value, and overall, a healthier option. Yes, it is a bit difficult to make and yes, it does taste a bit different. However, I would still prefer it, as you get used to it.

3) Lentil or Chickpea: Again, Lentils and Chickpeas are a budget-friendly source of protein and can be mixed with vegetables, herbs, and dressings to make a healthy salad. They are full of Proteins and Carbs.

4) Sandwich (Brown Bread): Brown Bread Sandwiches are a cheap and easy option for lunch. You can make them with a variety of bread and fillings, such as peanut butter.

I understand that brown bread in markets is not actually brown bread. If you check the ingredients you will find that there are multiple preservatives mixed in them and also they are made up of hardly 50-60% of Wheat, other than this it is either Maida or some other stuff.

So, Personally, I would suggest making brown bread yourself, if possible, you can find the recipe here, “How to make a healthy brown bread at home” or if you have a shortage of items and cannot afford them, you can look at ‘Britannia 100% Atta bread’. After testing multiple budget bread, I find this to be one of the best.

All of these options are suitable for Budget Indian diet plan for students and can be modified to suit your dietary needs.

Dinner diet options:

Dinner options can rather be tricky as if you search online, different people will be suggesting different options.

Budget Indian diet plan for students, Dinner Diet options:

After going through everything and using them personally in my practical diet, I found a simple logic; Keep the carbs low, protein source high, and look for slow digestive carbs, so that it will keep giving energy to your body and you can have a good and speedy recovery overnight. There could be a chance that if you sleep hungry and your body doesn’t get enough energy for recovery, it will start breaking up your muscle.

1) Paneer or cottage cheese: Paneer is the perfect thing you can have for dinner. It is full of proteins and good fats. It will help your body to provide enough energy throughout the night.

2) Eggs: Eggs are a great source of proteins, vitamins, and good fats. You can certainly have a look at them as your dinner options.

3) Mixed Vegetable salad: Whenever you are looking for a low-calorie diet, you can never go wrong with Vegetable salad. You can mix any type of vegetables you like to eat, broccoli, spinach, carrot, etc. And have them with scrambled/boiled eggs or any kind of protein source you have with you at that time.

4) Soy or Soybeans: Boiled soybeans or soy is another healthy option you can have for dinner. You can add salt and masalas of your choice or make a fry out of it, it is your choice. However, keep in mind males, Soybeans contain hormone-like substances (called phytoestrogens) that copy the action of the female hormone estrogens. It is thought soy can reduce menopausal symptoms (such as hot flushes).

So, my male audience, keep the intake of this under 50-100gm maximum per day. Just to be on the safer side. Although, the effect completely depends on the body to body.

As for the diet plan for females, you can certainly have a look at it. This is a healthy alternative to eggs if you are vegan. Soybeans and Soya chunks contain around 36gm to 52gm of proteins and they are good sources of healthy fats.

Conclusion:

So, there you have it, ‘Budget Indian diet plan for Students’. The whole diet plan for under 1000-2000Rs easily (depending on where you live and the rates). Remember, the trick to maintaining weight, fat loss, and muscle building is to keep the balance of Protein, fats, and carbs. You need to be aware of when you should take what.

My personal rule of thumb is; to try to Keep the protein percentage high on every meal and focus specifically on breakfast and post-workout meals. You can eat carbs and can have some exceptions in the afternoon meals, as you would be out and working. For dinner just keep taking low calories and as usual, as I work out in the evening, I keep my proteins a bit higher for dinner/post-workout meals.

This is all in this article ‘Budget Indian diet plan for students‘.

P.S. I will keep on updating this page as I get more knowledge or something new. you are just laying on your bed and procrastinating daily about starting your fitness journey. Check out, ‘How to start being fit‘. and If you are a person who has already started and is looking to buy a good and trusted whey protein on a budget under 2000Rs. Check out, ‘Best personally tested whey protein‘ in India under 2000Rs.

Focus. Meditate. And Breath. Go fit freak.