FUEL YOUR
TRANSFORMATION
Gains are built in the gym. Transformations happen in the kitchen. Every BRC member gets a personalised diet plan — Indian food, real science, zero guesswork.
Designed by Registered Canadian Dietitians
The sample plans below are general templates built on Canadian dietary science. At BRC Fitness Zone, your coach will build you a 100% personalised plan based on your body weight, fitness goal, food preferences, and budget — all using Indian food you actually eat.
SAMPLE MEAL TEMPLATES
These are starter templates. Your actual plan will be customised by your coach at the gym.
Weight Loss
Burn Fat · Build Lean Muscle
1,800–2,000
Calories
150g
Protein
200g
Carbs
55g
Fats
Breakfast
- Oats with skimmed milk + 2 whole eggs boiled
- Green tea / black coffee (no sugar)
Mid-Morning
- 1 apple / banana
- Handful of mixed nuts
Lunch
- 2 multigrain roti + dal tadka + sabzi
- Cucumber-tomato salad
- 100g low-fat curd
Pre-Workout
- Black coffee / green tea
- 1 banana
Post-Workout
- Whey protein shake (25g protein)
- 100g cottage cheese (paneer)
Dinner
- 2 roti + sabzi (no potato)
- 150g grilled chicken / egg bhurji
- Salad
Coach Tips
- ·Avoid fried foods, maida, white rice
- ·Drink 3–4 litres of water daily
- ·No meals after 9 PM
- ·Cheat meal once a week (Sunday only)
Muscle Gain
Build Mass · Increase Strength
3,000–3,500
Calories
200g
Protein
350g
Carbs
90g
Fats
Breakfast
- 6 whole eggs (scrambled) + 2 roti
- 1 glass full-fat milk + 1 banana
Mid-Morning
- Dry fruits (almonds, cashews, raisins) 50g
- 200g paneer
Lunch
- 4 roti + rajma / chole / dal
- 150g chicken / mutton curry
- 200g rice
Pre-Workout
- Creatine + BCAAs
- 1–2 bananas
Post-Workout
- Mass gainer / whey protein (35–40g protein)
- 2 bananas
Dinner
- 4 roti + chicken / paneer sabzi
- 200g rice + dal
- Full-fat curd
Coach Tips
- ·Eat every 3 hours — do not skip meals
- ·Prioritise compound lifts (squat, bench, deadlift)
- ·Sleep 7–8 hours minimum
- ·Track progressive overload weekly
Maintenance
Stay Fit · Stay Energized
2,200–2,500
Calories
160g
Protein
260g
Carbs
70g
Fats
Breakfast
- 3 whole eggs + 1 roti + sabzi
- 1 glass milk / chai with less sugar
Mid-Morning
- 1 fruit + handful of nuts
Lunch
- 3 roti + dal / sabzi + curd
- Green salad
Pre-Workout
- Light snack — banana or peanut butter toast
Post-Workout
- Whey protein (20–25g protein)
Dinner
- 2–3 roti + chicken / paneer / egg curry
- Salad + curd
Coach Tips
- ·Maintain consistent meal timings
- ·Stay active on rest days (walking, stretching)
- ·Limit processed sugars and junk food
- ·Review diet plan every 4–6 weeks
EVERY MEMBER GETS A CUSTOM DIET PLAN
These are just samples. Reach out to your personal fitness coach at the gym to get a diet plan built specifically for your body, goals, and lifestyle.
UNIVERSAL RULES
No matter what your goal is, these fundamentals apply to every BRC member.
Protein First
Every meal should have a quality protein source — eggs, chicken, dal, paneer, or whey. Protein builds and repairs muscle.
Hydration is King
Drink 3–4 litres of water per day. Dehydration kills performance, recovery, and fat loss. Start your day with water, not chai.
Time Your Carbs
Eat more carbs around your workout (pre and post). Cut carbs at night. Simple rule, massive results.
No Skipping Meals
Skipping meals slows your metabolism and causes muscle loss. Eat every 3–4 hours, even if it is a small meal.
Real Food First
Supplements supplement your diet — they don't replace it. Dal, roti, eggs, sabzi, and curd are your foundation.
Track & Adjust
Your body adapts. What works at week 4 won't work at week 12. Your coach will review and adjust your plan regularly.