Monthly Gym Diet Budget In India
What is the main challenge for a gym-goer?
Exercise? Routine? Dedication?
No, the answer is DIET. Getting a proper diet is the biggest challenge of any gym-going individual.
So in order to make sure each and every Indian has a basic idea of the cost involved in bodybuilding diet, Svasth presents you a monthly diet budget for all gym lovers. This plan is completely based on a study done by a fitness expert named Guru Mann.
Monthly Gym Diet Budget In India
In order to understand the entire breakdown, we will first be determining the intake/day for every food element (1).
We will then see the cost per kg or box for individual food elements (2).
Using (1) and (2), we can determine the cost per serving for an individual food element. Let's get started.
Eggs
Quantity/day: 10
Cost per Kg/Box: 5 INR
Cost per serving: 50 INR
Protein: 44 grams | Carbohydrates: 2 grams | Fat: 10 grams
Chicken
Quantity/day: 220 grams
Cost per Kg/Box: 300 INR
Cost per serving: 60 INR
Protein: 50 grams | Carbohydrates: 2 grams | Fat: 3 grams
Milk
Quantity/day: 500 ml
Cost per Kg/Box: 60 INR
Cost per serving: 30 INR
Protein: 20 grams | Carbohydrates: 20 grams | Fat: 2 grams
Paneer
Quantity/day: 200 grams
Cost per Kg/Box: 150 INR
Cost per serving: 30 INR
Protein: 20 grams | Carbohydrates: 0 grams | Fat: 20 grams
Oats
Quantity/day: 100 grams
Cost per Kg/Box: 200 INR
Cost per serving: 20 INR
Protein: 6 grams | Carbohydrates: 54 grams | Fat: 5 grams
Peanut Butter
Quantity/day: 2 spoons
Cost per Kg/Box: 140 INR
Cost per serving: 10 INR
Protein: 7 grams | Carbohydrates: 7 grams | Fat: 14 grams
Almonds
Quantity/day: 28 grams
Cost per Kg/Box: 800 INR
Cost per serving: 10 INR
Protein: 7 grams | Carbohydrates: 7 grams | Fat: 14 grams
Peanuts
Quantity/day: 28 grams
Cost per Kg/Box: 200 INR
Cost per serving: 5 INR
Protein: 7 grams | Carbohydrates: 7 grams | Fat: 14 grams
Brown Rice
Quantity/day: 90 grams (uncooked)
Cost per Kg/Box: 150 INR
Cost per serving: 14 INR
Protein: 6 grams | Carbohydrates: 45 grams | Fat: 2 grams
Wheat Bread
Quantity/day: 4 Slices
Cost per Kg/Box: 30 INR
Cost per serving: 7 INR
Protein: 8 grams | Carbohydrates: 48 grams | Fat: 4 grams
Potatoes
Quantity/day: 200 grams
Cost per Kg/Box: 20 INR
Cost per serving: 4 INR
Protein: 1 grams | Carbohydrates: 40 grams | Fat: 0 grams
Wheat Roti
Quantity/day: 2
Cost per Kg/Box: 5 INR
Cost per serving: 4 INR
Protein: 8 grams | Carbohydrates: 44 grams | Fat: 2 grams
Banana
Quantity/day: 2
Cost per Kg/Box: 60 INR
Cost per serving: 10 INR
Protein: 0 grams | Carbohydrates: 50 grams | Fat: 0 grams
Apples
Quantity/day: 1
Cost per Kg/Box: 100 INR
Cost per serving: 20 INR
Protein: 0 grams | Carbohydrates: 25 grams | Fat: 0 grams
Vegetables
Quantity/day: 2–3
Cost per Kg/Box: 200 INR
Cost per serving: 10 INR
Protein: 0 grams | Carbohydrates: 23 grams | Fat: 0 grams
Condiments
Condiments are spices added to food to impart a particular flavor
Quantity/day: 1–2
Cost per serving: 2 INR
Protein: 0 grams | Carbohydrates: 5 grams | Fat: 0 grams
TOTAL
So if we sum up all the ‘cost per serving’ amount, we get a figure of 286 INR and the nutrient intake per day is
Protein: 184 grams | Carbohydrates: 379 grams | Fat: 90 grams
That means the diet budget per day is 286 INR. And for a 30 day month, it becomes,
286 X 30 = 8580 INR
The carbohydrates to protein ratio here is 2:1
As the grocery cost would vary from state to state this number can go up to a maximum limit of 8800 INR.
You can also cut down some food elements of this diet plan depending upon the body goal.
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Now that you have known the monthly diet budget, lets have a look at the diet plan to gain bigger and stronger muscles. Click the underlined text.
This content in the above article is extracted from the study of fitness trainer Guru Mann and is posted by Svasth, founded by Bharath Varma AVS
