BRUTE MMA

NUTRITION PLAN
01 Muscle Gain (Basic)

02 Muscle Gain (Advanced)

03 Weight Loss (Nov-Veg)

04 Weight Loss (Veg)

05

06

07

08

09

10
MUSCLE GAIN
(BASIC)
BRUTE MMA & Fitness

UPON WAKING UP
OPTIONAL
Normal Water with cinnamon / lemon / ginger
Green Coffee / Green Tea / Normal Tea / Coffee

MEAL 1 : BREAKFAST (PROTEIN MEAL)

INGREDIENTS QUANTITY PROTEIN CARBS FAT
Egg Bhuraji 3 + 1 Whole 18 1 5
Brown Bread/ Roti 2 8 64 4
Milk 250 ml 8 8 3
TOTAL 34 g 73 g 12 g

MEAL 2 : SNACK (EGGS, BANANA)

INGREDIENTS QUANTITY PROTEIN CARBS FAT
Boiled Eggs (1 Whole) 4-6 25 0 5
Banana 2 0 54 0
OR
Paneer 100 g 20 6 22
OR
Whey Protein 1 Scoop 25 0 0
Banana 1 54
TOTAL 25 g 54 g 5g

MEAL 3 : LUNCH
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Green Bell Paper & Potato ½ each
Ginger / Garlic / Onion 2 Tblsp 0 0 0
Salt / Pepper One Pinch
Coconut Oil Or Ghee ½ tblsp
Yogurt 1 Cup
Roti / Rice 2 / 1 Med Bowl
Salad (Carrot, Cucumber, Beetroot, broccoli)
TOTAL 20 g 75 g 15 g

NOTE: You can take Green Beans, Cauliflower, cabbage, spinach, peas, okra instead of green bell paper.

MEAL 4 : SNACK (SHAKE)

INGREDIENTS QUANTITY PROTEIN CARBS FAT
Broken Wheat ½ Cup
Crushed Almonds 18 Pieces
Raisins 2 Tblspn
Milk 1 Glass
OR
Fresh Paneer 100 g
OR
Whey 1 Scoop
TOTAL 25 g 40 g 13 g

MEAL 5 : DINNER
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Chicken Breast (Roasted / Grilled) 100 g
Roti or Rice 2 / 1 Med Bowl
Salad(Carrot, Cucumber, Beetroot, Broccoli) 1 Med Bowl
TOTAL 25 g 60 g 4g
VEG ALTERNATIVE
Black Chana ½ Cup
Onion, Tomato 2 Tblsp
Ginger/ Garlic 1 Tbslsp
Salt/ Pepper Pinch
Roti / Rice 1 / 1 Med Bowl
TOTAL 15 g 60 g 4g

NOTE : You can take Chickpeas, Kidney Beans, Mixed Lentil, Muttor Paneer in place of Black chana

PRE WORKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Banana OR 2 2 54 0
Bread (Browns / Multigrain) 2 Slice 4 32 3
TOTAL 2g 54 g 0g

POST WORKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Boiled Eggs (1 Whole) OR 4-6 25 0 5
VEG ALTERNATIVE (BANANA SHAKE)
Banana 1
Milk 240 ml
Honey 1 spn
TOTAL 25 g 45 g 3.5 g
MUSCLE GAIN
(ADVANCED)
BRUTE MMA & Fitness

MACRO BREAKDOWN PROTEIN CARBS FAT

26% 54% 20%
2800 Calories 185 g 378 g 63 g

MACRO

Protein Carbs Fat

UPON WAKING UP
OPTIONAL
Normal Water with cinnamon / lemon / ginger
Green Coffee / Green Tea / Normal Tea / Coffee

MEAL 1 : BREAKFAST (QUINOA / OATS BOWL)

INGREDIENTS QUANTITY PROTEIN CARBS FAT
Quinoa / Oats ½ Cup 7 40 2
Apple / Banana 1/2 0 15 0
Walnut / Almonds / Raisins 14 g 2 2 7
Whey 1 Scoop 24 1 1
Cinnamon 0 0 0
TOTAL 33 g 60 g 10 g

MEAL 2 : SNACK (SMOOTHIE)

INGREDIENTS QUANTITY PROTEIN CARBS FAT
Whey 2/3 Scoop 18 0 0
Banana 2 0 35 0
Milk 250 ml 8 8 3
Peanut Butter 1 spn 4 4 7
Honey 1 spn 0 16 0
Chia Seed 1 spn 3 4 2
Flax Seed (Roasted & Grounded) 1 spn 3 2 2
Vegetables (Spinach / Any green leafy) Handful 0 0 0
TOTAL 33 g 70 g 12 g

NOTE : Blanch vegetables. Don’t use it directly in smoothie.

MEAL 3 : LUNCH
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Eggs ( 1 Whole) / Paneer 4 18 1 5
Rice 1 Med Bowl 3 46 2
Mixed Lentils Dal 1 Med Bowl 8 24 6
Peanuts 15 g 2 2 7
Orange 1 0 10 0
TOTAL 31 g 83 g 20 g

MEAL 4 : SNACK (SHAKE)

INGREDIENTS QUANTITY PROTEIN CARBS FAT
Oats 100 gm 10 60 4
Whey 2/3 Scoop 18 0 1
Apple 1/2 0 15 0
Almonds 15 g 2 2 7
Cinnamon 1 teaspn 0 0 0
Salad (Carrot, Cucumber, Broccolli) 1 Med Bowl 3 8 0
TOTAL 27 g 85 g 12 g

MEAL 5 : DINNER
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Chicken Breast 100 g 25 0 0
Bread (Brown/Multigrain) / Roti 4 Slice / 2 Roti 8 64 4
Veggies 1 Med Bowl 0 0 0
TOTAL 33 g 69 g 4g
NOTE: Use fish instead of chicken twice a week.
VEG ALTERNATIVE: Use Paneer or tofu paneer instead of chicken.

MEAL 6 : BEFORE BED

INGREDIENTS QUANTITY PROTEIN CARBS FAT
Paneer 100 g 10 0 10
Peanut Butter 1 Spn 2 2 7
TOTAL 12 g 2g 17 g

NOTE : Take Casein protein with milk supplement, If you wish to have supplement.

PRE WORKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Banana OR 2 2 54 0
Bread (Browns / Multigrain) 2 Slice 4 32 3
TOTAL 2g 54 g 0g

POST WORKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Boiled Eggs (1 Whole) OR 4-6 25 0 5
Banana, Milk, Honey Shake OR 2
Paneer OR 100 g
Whey Protein 1 Scoop 25
Banana 1
TOTAL 25 g 0g 0g
WEIGHT LOSS
(NON-VEG)

BRUTE MMA & Fitness

UPON WAKING UP
OPTIONAL
Normal Water with cinnamon / lemon / ginger
Green Coffee / Green Tea / Normal Tea / Coffee

MEAL 1 : BREAKFAST (SHAKE)

INGREDIENTS QUANTITY PROTEIN CARBS FAT
WORKOUT DAY
Whey 1/2 Scoop 12 0 0
Oats 100 gm 10 60 0
Banana 1/2 0 8 0
Chia Seeds 1 Spn 3 4 2
Cinnamon 1/2 spn 0 0 0
Boiled Eggs 4 Whites 16 0 0
TOTAL 38 g 60 g 2g
NON WORKOUT DAY
Whey 1 Scoop 24 0 0
Oats 100 gm 10 60 0
Banana 1/2 0 8 0
Cinnamon 1/2 spn 0 0 0
TOTAL 34 g 60 g 0g

MEAL 2 : SNACK
INGREDIENTS QUANTITY PROTEIN CARBS FAT
WORKOUT DAY
Egg Whites 6 24 0 0
Fruits (Apple, Papaya, Pear, Orange) 1 0 16 0
TOTAL 24 g 16 g 0g
NON WORKOUT DAY
Egg Whites 4 16 0 0
Brown or Multigrain Bread 2 Slice 4 30 0
TOTAL 20 g 30 g 0g

MEAL 3 : LUNCH
INGREDIENTS QUANTITY PROTEIN CARBS FAT
WORKOUT DAY (CHICKEN SALAD)
Chicken Breast (Boiled or roasted) 100 gm 30 0 3
Broccoli Or Cauliflower 1 small cup 2 3 0
French Beans 100 gm 0 7 0
Tomato 1 0 5 0
Carrot 1 0 10 0
Walnut 20 gm 5 2 12
TOTAL 37 g 27 g 15 g
NON WORKOUT DAY (PANEER BHURJI)
Paneer 100 gm 16 0 12
2 Roti 2 Slice 4 30 0
Salad (Carrot, Cucumber, Tomato, Broccoli)
TOTAL 20 g 30 g 12 g

MEAL 4 : SNACK
INGREDIENTS QUANTITY PROTEIN CARBS FAT
WORKOUT DAY (CHICKEN SALAD)
Whey 1 Scoop 24 0 0
Banana 1 0 27 0
Peanut Butter 1 tbsp 4 3 8
TOTAL 25 g 40 g 13 g
NON WORKOUT DAY (PANEER BHURJI)
Roasted Chana 1 Cup 18 56 12
Egg Whites OR Whey 4 / ½ Scoop 16 0 0
TOTAL 34 g 56 g 12 g

MEAL 5 : DINNER
WORKOUT DAY
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Chicken Breast (Roasted / Boiled) 100 g 30 0 0
Roti or Rice 2 / 1 Med Bowl 3 46 2
Salad(Carrot, Cucumber, Beetroot, Broccoli) 1 Med Bowl 0 8 0
TOTAL 33 g 54 g 2g
NON WORKOUT DAY (Scrambled Eggs & Rice)
Egg White 5 20 0 0
Rice 1 Med Bowl 3 46 2
Salad(Carrot, Cucumber, Beetroot, Broccoli) 1 Med Bowl 0 8 0
TOTAL 23 g 54 g 2g
NOTE : If your workout is in the morning you can swap this meal with lunch according to your workout
routine.

PRE WORKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Banana OR 2 2 54 0
Bread (Browns / Multigrain) 2 Slice 4 32 3
TOTAL 2g 54 g 0g

POST WORKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Boiled Eggs (1 Whole) OR 4-6 25 0 5
VEG ALTERNATIVE (BANANA SHAKE)
Banana 1 0 8 0
Milk 240 ml 9 12 0
Honey 1 spn
TOTAL 25 g 45 g 3.5 g
WEIGHT LOSS
(VEG)

BRUTE MMA & Fitness

UPON WAKING UP
OPTIONAL
Normal Water with cinnamon / lemon / ginger
Green Coffee / Green Tea / Normal Tea / Coffee

MEAL 1 : BREAKFAST (SHAKE)

INGREDIENTS QUANTITY PROTEIN CARBS FAT
WORKOUT DAY
Whey 1/2 Scoop 12 0 0
Oats 100 gm 10 60 0
Banana 1/2 0 8 0
Chia Seeds 1 Spn 3 4 2
Cinnamon 1/2 spn 0 0 0
TOTAL 38 g 60 g 2g
NON WORKOUT DAY
Whey 1 Scoop 24 0 0
Oats 100 gm 10 60 0
Banana 1/2 0 8 0
Cinnamon 1/2 spn 0 0 0
TOTAL 34 g 60 g 0g

MEAL 2 : SNACK
INGREDIENTS QUANTITY PROTEIN CARBS FAT
WORKOUT DAY
Whey or casein 1 Scoop 24 0 0
Fruits (Apple, Papaya, Pear, Orange) 1 0 16 0
TOTAL 24 g 16 g 0g
NON WORKOUT DAY
Peanut butter 1 Spoon 4 4 7
Brown or Multigrain Bread 2 Slice 4 30 0
Skimmed Milk 250 ml 9 12 0
TOTAL 17 g 46 g 7g

MEAL 3 : LUNCH
INGREDIENTS QUANTITY PROTEIN CARBS FAT
WORKOUT DAY (BEAN SALAD)
Kidney Beans / Boiled Chickpeas ½ Cup 20 50 0
Broccoli Or Cauliflower 1 small cup 2 3 0
Green Leaves or Lettuce or Cabbage 1 Cup 0 7 0
Tomato 1 0 5 0
Carrot 1 0 10 0
Walnut 20 gm 5 2 12
Vinegar 1 tbsp
TOTAL 25 g 87 g 12 g
NON WORKOUT DAY (PANEER BHURJI)
Paneer 100 gm 16 0 12
2 Roti 2 Slice 4 30 0
Salad (Carrot, Cucumber, Tomato, Broccoli)
TOTAL 20 g 30 g 12 g

MEAL 4 : SNACK
INGREDIENTS QUANTITY PROTEIN CARBS FAT
WORKOUT DAY (CHICKEN SALAD)
Whey 1 Scoop 24 0 0
Banana 1 0 27 0
Peanut Butter 1 tbsp 4 3 8
TOTAL 25 g 40 g 13 g
NON WORKOUT DAY (PANEER BHURJI)
Roasted Chana 1 Cup 18 56 12
Egg Whites OR Whey 4 / ½ Scoop 16 0 0
TOTAL 34 g 56 g 12 g

MEAL 5 : DINNER
WORKOUT DAY
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Soya Chunks With veggies 50 g 25 16 0
Roti or Rice 2 / 1 Med Bowl 3 46 2
Salad(Carrot, Cucumber, Beetroot, Broccoli) 1 Med Bowl 0 8 0
TOTAL 28 g 70 g 2g
NON WORKOUT DAY (Scrambled Eggs & Rice)
Cooked Lentils ½ Cup 10 20 0
Brown Rice 1 Cup 3 46 2
Salad(Carrot, Cucumber, Beetroot, Broccoli) 1 Med Bowl 0 8 0
Low Fat Yogurt 1 Cup 10 4 0
TOTAL 23 g 78 g 2g
NOTE : If your workout is in the morning you can swap this meal with lunch according to your workout
routine.

PRE WORKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Banana OR 2 2 54 0
Bread (Browns / Multigrain) 2 Slice 4 32 3
TOTAL 2g 54 g 0g

POST WORKOUT
INGREDIENTS QUANTITY PROTEIN CARBS FAT
Banana 1 0 8 0
Milk 250 ml 9 12 0
Honey 1 spn
TOTAL 9g 20 g 3.5 g