desi diet

🥘 Traditional Desi Vegetarian Diet Plan for Pehlwan (Indian Wrestler)

🎯 Goal: Build strength, stamina, and muscle mass through natural, whole foods while maintaining a vegetarian lifestyle.

🕖 Early Morning (5:00 – 6:00 AM)

• 1 glass of raw milk with a pinch of turmeric (for strength and immunity)
  
  

• 5–7 soaked almonds and 2 walnuts (for healthy fats and brain health)
  
  

• 1 tablespoon of Chyawanprash
  
  

• Optional: 1 teaspoon of Ashwagandha or Shatavari powder in warm milk (Ayurvedic energy boosters)
  
  

🍽️ Breakfast (7:30 – 8:00 AM)

• 2–3 stuffed parathas made with whole wheat flour, filled with paneer or spinach and cooked in desi ghee
  
  

• 1 bowl of curd or lassi (probiotics for digestion and muscle recovery)
  
  

• A seasonal fruit like banana, mango, or apple
  
  

• Green tea (optional)
  
  

🟢 This meal provides slow-releasing energy and protein for muscle growth.

🏋️ Post-Workout (10:00 – 10:30 AM)

     *BADAM RAGDA 

• 1 large glass of banana and dates shake (with milk or almond milk for protein)
  
  

• 1–2 besan laddoos (made with chickpea flour and ghee) or roasted chickpeas
  
  

🍛 Lunch (12:30 – 1:30 PM)

• 2–3 whole wheat rotis or brown rice
  
  

• 1 bowl of moong dal or chana dal
  
  

• 1 bowl of seasonal sabzi (e.g. bottle gourd, spinach, cauliflower, or peas)
  
  

• A side of salad (cucumber, tomatoes, onions, lemon)
  
  

• 1 glass of buttermilk or curd (for gut health)
  
  

☕ Evening Snack (5:00 – 6:00 PM)

• Roasted peanuts or roasted chana
  
  

• 1–2 boiled potatoes with a pinch of black salt and lemon
  
  

• 1 cup of masala chai (optional, without sugar)
  
  

🍲 Dinner (8:00 – 8:30 PM)

• 2 rotis made with whole wheat flour or a bowl of khichdi (with lentils and rice)
  
  

• 1 bowl of vegetable dal or paneer curry
  
  

• 1 glass of warm milk with a pinch of turmeric (for muscle repair and good sleep)
  
  

• Salad (optional)
  
  

🌙 Before Bed (Optional)

• Warm milk with ghee (helps in muscle recovery and provides restful sleep)
  
  

• Light stretching or yoga
  
  

🔑 Important Notes

• Ghee should be your primary cooking fat, not refined oils
  
  

• Ensure 7–8 hours of sleep for recovery and muscle growth
  
  

• Avoid processed foods, sugary snacks, and junk food
  
  

• Drink 2–3 litres of water daily to stay hydrated and aid digestion
  
  

• Train on an empty stomach in the morning or after a light snack (like soaked nuts)