You don’t need to cook separate meals for fat loss and muscle gain—you just need to adjust your portions! 🍽️
Here is how to customize a wholesome Pudina Rice Plate for your fitness goal:
🔥 Weight Loss Plate (~380–420 kcal)
Pudina Rice: ¾ cup (controlled complex carbs & herb-infused freshness)
Whole Egg: 1 boiled / poached (lean protein + essential choline)
Boiled Channa: ½ cup (high-fiber plant protein to stay full for hours)
Hydration Side: Onion + Cucumber Raita (gut-friendly probiotics & high volume)
💪 Weight Gain / Muscle Building Plate (~620–680 kcal)
Pudina Rice: 1 cup (extra energy to fuel recovery & workouts)
Whole Eggs: 2 eggs (double the healthy fats & complete amino profile)
Boiled Channa: 1 cup (calorie-dense plant fuel & sustained energy)
Hydration Side: Onion + Cucumber Raita (aids digestion of dense meals)
Why this combination works:
Mint (Pudina): Cools the stomach and speeds up digestion.
Egg + Channa: Combines dairy/poultry with legumes for complete, high-bioavailability protein.
Cucumber & Onion Raita: Keeps the meal high-volume, low-bloat, and refreshing.
Save this for your next meal prep and share it with your gym partner! 👇
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