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Chettinad Muscle Builder

Chettinad Muscle Builder

Muscle-gainHigh-proteinTamil Nadu
🔥 3510 kcal💪 224g protein🍚 317g carbs🥑 152g fat🌾 28g fibreper day

Chettinad's bold pepper-and-spice kitchen turned into a muscle-building week — chicken, eggs and dosa carbs timed and portioned for growth.

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Day 1

🔥 3510 kcal 💪 226g 🌾 28g
Breakfast Chicken Keema Dosa 🍽️ 3 dosa with 150g chicken keema filling + 1 cup sambar 878 kcal · P56 · C90 · F32 · 10 fib View recipe →
Lunch Egg Curry with Basmati Rice 🍽️ Egg Curry (4 eggs) + 2.5 cups rice + 0.5 cup dal 1065 kcal · P59 · C129 · F38 · 8 fib View recipe →
Snack Paneer Tikka Skewers 🍽️ 3 skewers (200g paneer) 376 kcal · P28 · C12 · F26 · 3 fib View recipe →
Dinner Chicken Tikka Masala 🍽️ Chicken Tikka Masala (350g chicken) + 2 cups rice 1191 kcal · P83 · C104 · F50 · 7 fib View recipe →

Day 2

🔥 3510 kcal 💪 226g 🌾 33g
Breakfast Chicken Keema Dosa 🍽️ 3 dosa with 150g chicken keema filling + 1 cup sambar 878 kcal · P56 · C90 · F32 · 10 fib View recipe →
Lunch Chettinad Chicken with Rice 🍽️ Chettinad Chicken (250g chicken) + 2.5 cups rice 1065 kcal · P69 · C119 · F35 · 8 fib View recipe →
Snack Chicken Samosa (Baked) 🍽️ 3 large baked chicken samosas 376 kcal · P21 · C34 · F18 · 5 fib View recipe →
Dinner Malabar Fish Curry with Roti 🍽️ Malabar Fish Curry (350g fish) + 5 roti 1191 kcal · P80 · C120 · F45 · 10 fib View recipe →

Day 3

🔥 3510 kcal 💪 222g 🌾 31g
Breakfast Chicken Keema Dosa 🍽️ 3 dosa with 150g chicken keema filling + 1 cup sambar 878 kcal · P56 · C90 · F32 · 10 fib View recipe →
Lunch Pepper Chicken Gravy with Paratha 🍽️ Pepper Chicken Gravy (200g chicken) + 4 paratha 1065 kcal · P65 · C90 · F55 · 6 fib View recipe →
Snack Chicken Samosa (Baked) 🍽️ 3 large baked chicken samosas 376 kcal · P21 · C34 · F18 · 5 fib View recipe →
Dinner Malabar Fish Curry with Roti 🍽️ Malabar Fish Curry (350g fish) + 5 roti 1191 kcal · P80 · C120 · F45 · 10 fib View recipe →

Day 4

🔥 3510 kcal 💪 222g 🌾 26g
Breakfast High-Protein Scrambled Eggs 🍽️ 7 scrambled eggs + 2 slices whole wheat toast 789 kcal · P52 · C31 · F50 · 6 fib View recipe →
Lunch Egg Curry with Basmati Rice 🍽️ Egg Curry (4 eggs) + 2.5 cups rice + 0.5 cup dal 1101 kcal · P61 · C134 · F39 · 8 fib View recipe →
Snack Chicken Samosa (Baked) 🍽️ 3 large baked chicken samosas 389 kcal · P22 · C35 · F18 · 5 fib View recipe →
Dinner Chettinad Chicken Dry Roast 🍽️ Chettinad Chicken Dry Roast (400g chicken) + 1.5 cups rice 1231 kcal · P87 · C89 · F55 · 7 fib View recipe →

Day 5

🔥 3510 kcal 💪 236g 🌾 28g
Breakfast Chicken Keema Dosa 🍽️ 3 dosa with 150g chicken keema filling + 1 cup sambar 878 kcal · P56 · C90 · F32 · 10 fib View recipe →
Lunch Chettinad Chicken with Rice 🍽️ Chettinad Chicken (250g chicken) + 2.5 cups rice 1065 kcal · P69 · C119 · F35 · 8 fib View recipe →
Snack Paneer Tikka Skewers 🍽️ 3 skewers (200g paneer) 376 kcal · P28 · C12 · F26 · 3 fib View recipe →
Dinner Chicken Tikka Masala 🍽️ Chicken Tikka Masala (350g chicken) + 2 cups rice 1191 kcal · P83 · C104 · F50 · 7 fib View recipe →

Day 6

🔥 3511 kcal 💪 207g 🌾 28g
Breakfast Masala Dosa with Sambar 🍽️ 2 masala dosa + 1.5 cups sambar 892 kcal · P36 · C100 · F38 · 12 fib View recipe →
Lunch Pepper Chicken Gravy with Paratha 🍽️ Pepper Chicken Gravy (200g chicken) + 4 paratha 1082 kcal · P66 · C91 · F56 · 6 fib View recipe →
Snack Boiled Eggs with Pepper 🍽️ 4 boiled eggs + 1 cup mixed vegetable salad 327 kcal · P24 · C2 · F24 · 0 fib View recipe →
Dinner Malabar Fish Curry with Roti 🍽️ Malabar Fish Curry (350g fish) + 5 roti 1210 kcal · P81 · C122 · F46 · 10 fib View recipe →
🔒 Days 5–7, every recipe & the shopping list$1 unlocks this plan and all 56 others — forever🔓 Unlock everything

General wellness guidance, not medical advice. 'Make it mine' resizes every portion to your own goal & keeps your allergies out.