Today I will walk you through my daily meal plan that supports my health and fitness goals. Here's a breakdown of what I eat in a day and why:

**Morning Routine:**
I start my day with a glass or two of warm water, then a glass of water with lemon juice. It helps alkalize my body and jumpstarts digestion. Following this, I fuel up with a pre-workout protein smoothie packed with bananas for quick energy, whey protein for muscle repair, and muesli for sustained fuel during my workout.

**Post-Workout Breakfast:**
After my workout, I refuel with a breakfast consisting of 3 aloo paranthas drizzled with olive oil for healthy fats, accompanied by curd for probiotics, and an omelet made with 2 whole eggs and 4 egg whites for protein.

**Midday Meal:**
For lunch, I prioritize lean protein with 200 grams of chicken or fish, paired with 200 grams of brown rice for complex carbs, mashed potatoes for energy, and steamed or sautéed vegetables for fiber and micronutrients. Drizzled with extra virgin olive oil, this meal provides essential nutrients for muscle repair and overall health.

**Supplements:**
I supplement with omega-3 and multivitamin to fill any nutritional gaps and support overall well-being.

**Afternoon Snack:**
A refreshing fruit bowl adds a burst of vitamins, minerals, and antioxidants to my day, supporting immune function, hydration, and overall health.

**Evening Meal:**
For dinner, I opt for a balanced plate of 3 to 4 whole wheat chapatis for fiber, a bowl of dal or channa for plant-based protein, and a variety of vegetables for vitamins and minerals. Topped with olive oil. I'll also eat some ghee since this meal is at the end of my day.

00:00 Intro
00:20 My Current Diet
00:48 Lemon Water After Waking Up
01:11 Pre-Workout Smoothie
02:13 Breakfast (Post-Workout)
03:44 Lunch
05:07 Supplements
05:49 Fruit Bowl
06:21 Dinner
07:32 Supplements
07:43 Ghee/Shakkar Churi
08:09 Bonus Tips For Hard Gainers
08:55 Advice for Vegetarians
09:11 Water Intake

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