Low-Budget 200g Protein Muscle Gain Diet – Rohit Khatri Fitness

[Rohit Khatri Fitness]

Rohit Khatri is back with a full day of eating designed for muscle gain while keeping costs low. His message is simple: you don’t need expensive “fancy” foods—cook at home, stick to basics, and you can still hit 200g of protein daily without breaking the bank.

Morning Kickstart

• Start the day with a glass of warm water and half a lemon to boost digestion and metabolism.
• Meal 1 (Muscle Building Shake): Water, 2 bananas, oats, 2 spoons of peanut butter, and milk. Quick, tasty, and calorie-dense to fuel the day.

Main Meals

• Meal 2: 150g chicken with white rice. Vegetarians can swap for paneer or soy chunks. Eggs, dairy, and chicken remain the most affordable, high-quality protein sources.
• Meal 3 (Pre-Workout): Boiled potatoes with curd and a pinch of salt for carbs and pump. Basic but extremely effective.
• Meal 4 (Light Pre-Workout Snack): 2 slices of bread with peanut butter and banana. Easy to digest for better training performance.

Pre-Workout Boost

• Black coffee (no milk) 10 minutes before training for energy without bloating.

Post-Workout & Dinner

• Post-Workout: 1 scoop of protein powder (he recommends MyProtein Clear Isolate) and optional creatine.
• Final Meal (Dinner): Egg rolls made with 6 eggs and 2 rotis. A favorite desi-style high-protein meal.
• End the day with turmeric milk for recovery, inflammation control, and immunity.

Key Takeaway: Building muscle doesn’t require luxury foods or fancy supplements. Stick to home-cooked basics—rice, chicken, eggs, paneer, potatoes, curd, peanut butter, milk—and you’ll easily hit your protein and calorie goals on a budget.