Indian bulking diet — a real 3,000 kcal day

A worked example for a ~70 kg lifter eating in a moderate surplus. Real Indian food, real macros, no "oats and grilled chicken" nonsense.

The numbers we're hitting

■ Protein ~22%■ Carbs ~49%■ Fat ~25%

About 22% protein, 49% carbs, 25% fat by calories — a sensible split for lean gain at this body size.

Example day · calories per meal are approximate

Breakfast~650 kcal
- 3 whole eggs
- 2 atta parathas (medium, 1 tsp ghee each)
- 200g curd
- 1 banana
Mid-morning~350 kcal
- 1 scoop whey in 250ml toned milk
- 30g almonds
Lunch~750 kcal
- 150g paneer subzi
- 100g toor dal
- 3 rotis
- 100g basmati rice (cooked)
- salad
Pre-workout~250 kcal
- 1 medium banana
- 200g curd with 1 tbsp honey
Dinner~700 kcal
- 150g paneer or rajma
- 100g chana dal
- 2 rotis
- 100g rice (cooked)
- cooked subzi with 1 tsp oil
Before bed~300 kcal
- 250ml whole milk
- 1 scoop casein or whey
- 1 tbsp peanut butter

Replace at lunch

150g chicken curry (boneless) instead of paneer subzi. Cuts ~6g fat, adds ~5g protein.

Replace at dinner

150g grilled chicken or fish curry instead of paneer/rajma. Lower fat, higher protein density.

Replace at breakfast

Add 2 egg whites if you want to push protein closer to 180g without adding meaningful calories.

This plan targets ~43 kcal/kg/day for a 70 kg lifter, which is a moderate surplus for most beginners and intermediates.

Adjusting the sample day by bodyweight
Bodyweight	Change	Target
60 kg	Trim one roti at lunch and one at dinner (≈ 200 kcal)	~2,800 kcal
70 kg	Sample day as written	~3,000 kcal
80 kg	Add a fourth roti at lunch and an extra scoop of whey post-workout (≈ 300 kcal)	~3,300 kcal
90+ kg	Add a full extra meal — typically a post-lunch snack of poha or peanut butter sandwich	—

Weigh ghee and oil. Two tablespoons of ghee is ~240 kcal — easy to triple by eye.
Track for 14 days, then check the mirror and the scale. Gain 0.25–0.5 kg per week. Faster is mostly fat.
Don't skip vegetables and fruit. Fiber and micros keep digestion and recovery sane during a long surplus.

bodyBot writes your daily Indian meal plan around your weight, training day, and preferences — and adjusts as you grow.