What to eat before gym: the 10 best pre workout foods for energy and muscle gain, easy meal ideas, vegetarian options and the right timing.

What to eat before and after the gym: the best pre workout meal and post workout meal, the right timing, the 3:1 rule and simple Indian food ideas.

A simple full day Indian diet plan for muscle gain that fits a 9 to 5 job - oats, dal, roti, eggs, paneer and chicken - with tips, veg swaps and FAQs.

The top 10 high protein foods for vegetarians in India - soya chunks, sprouts, beans, tofu, almonds, paneer, Greek yogurt, milk, peanut butter and spinach - with a sample veg protein day.

An easy full day Indian diet chart for weight gain - banana shake, dal, roti, rice, eggs and paneer - plus the rules to gain healthy weight fast.

The top 5 high protein foods for muscle gain and fat loss - chicken breast, cheese, salmon, beans and eggs - with protein per 100 g and simple ways to eat more protein.

A simple full day Indian diet chart for weight loss - what to eat from morning to night - plus 12 practical tips to lose fat without starving.