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Total: ₹153. Protein: 85g+.
Here's the full day - meal by meal:
4 eggs - scrambled, boiled, or omelette. Whatever you like. 200g curd on the side.
Protein: 30g. Cost: ₹43. Time: 7-10 minutes.
That's more protein than most Indians eat in an entire day. Before 9 AM.
Vegetarian? Swap eggs for 50g soya bhurji + 200g curd. Same protein. ₹23.
Apr 8 • 7 tweets • 3 min read
Don't bookmark this. Read it if you want to save some money.
You're spending ₹2,000 on a multivitamin that does nothing.
₹1,500 on ashwagandha because Instagram told you to. ₹3,000 on a "mass gainer" that's 80% sugar.
₹800 on Revital because your dad takes it.
Indians waste ₹50,000 a year on supplements they don't need.
Here are the only 5 worth your money - and exactly how much to take:
Vitamin D3.
70-80% of Indians are deficient. India has 300+ days of sunshine. Doesn't matter - we're indoors all day, covered up, drinking chai instead of getting morning sun.
Dose (Indian Endocrine Society protocol):
60,000 IU once a week for 8 weeks if you're insufficient. 12 weeks if you're severely deficient.
Then 60,000 IU once a month for life.
₹/month: ₹50-150.
Where to buy:
Any chemist. D-Rise, Calcirol, Uprise-D3 sachets are standard. Swisse Vitamin D is a premium imported option.
Get tested before starting. Don't guess your dose.
Apr 1 • 8 tweets • 3 min read
Don’t bookmark this. Read it. It might save your life.
The fact that we normalised these in India should be illegal:
- Getting sick every other month
- Acne that won’t go at 30
- Back pain before 30
- Energy crashing every afternoon
- Bloating after every single meal
- Dark circles that no cream has ever fixed
6 symptoms. 6 different products. Same lifestyle causing all of them.
Here’s what’s actually happening and how to fix it:
Getting sick every other month.
“Weather change hai.” No. Your immunity is on the floor.
- 80% of Indians are D3 deficient. D3 directly supports your immune system.
- Your gut has 70% of your immune cells. You’re eating the same 3 foods daily.
- You sleep 5 hours. Your body rebuilds immunity during deep sleep.
Fix:
- 15 minutes of morning sunlight
- Variety on your plate - curd, fruits, different sabzis
- Sleep 7 hours. Sleep IS the supplement.
Mar 27 • 7 tweets • 3 min read
Don’t save this. Read it. Right now.
You paid ₹1,500 for a full body checkup.
Got a 12-page report.
Understood maybe 2 lines of it.
Meanwhile:
- Your B12 is 200. Below 500 = constant fatigue, brain fog, hair fall.
- Your Vitamin D is 15. Below 30 = weak bones, low immunity, weight gain. 70-80% of Indians are deficient.
- Your HbA1c is 5.7. Above 5.6 = pre-diabetes. 136 million Indians are already there.
You’re tired all the time.
You’re losing hair.
You can’t lose weight.
You blame stress.
It’s not stress. It’s your blood.
Here’s how to actually read your report:
Vitamin B12.
Your report says 200. Lab says “normal range: 200-900.”
But optimal is 500-800.
At 200, you’re technically in range but functionally deficient. That’s why you have brain fog at 3 PM, hair falling more than it used to, and fatigue that coffee can’t fix.
47% of Indians are B12 deficient. If you’re vegetarian, that number jumps to 70%.
Fix:
Ask your doctor for methylcobalamin (not cyanocobalamin - it absorbs better).
₹300/month. Results in 8-12 weeks.
One supplement. That’s the difference between dragging through your day and actually having energy.
Mar 19 • 9 tweets • 2 min read
India’s packaged food industry is lying to you.
“Sugar-free.” “High protein.” “Natural.” “Multigrain.” “Baked not fried.”
None of it means what you think.
You’re standing in a supermarket. The packaging is green. It says “natural” and “no added sugar.” You feel good about buying it.
You just got played. Here’s how:
“Sugar-free” doesn’t mean healthy -
They replaced sugar with maltodextrin - which spikes your blood sugar faster than regular sugar. You’re paying more for a worse outcome.
Mar 18 • 9 tweets • 2 min read
Don’t save this. Read it. Right now.
Soya chunks (200g): ₹40. 52g protein per 100g dry.
Eggs (1 dozen): ₹100. 6g protein per egg.
Paneer (200g): ₹80. 18g protein per 100g.
Chana / Rajma (1kg): ₹130-150. 20g protein per 100g dry.
Whey (1kg): ₹90/day. 24g protein per scoop.
Greek yogurt (100g): ₹60. 10g protein per 100g.
Yes - eating high protein in India is expensive. But you’re already spending that much eating out every week.
Here’s a full week’s grocery cart on Zepto that hits 100g protein every day:
🧵
Eggs.
₹100 a dozen. 4 eggs = 24g protein for ₹35.
Pair with: Egg bhurji + roti for breakfast. Boiled eggs as 4 PM snack. Omelette with toast when you have zero time. Add to fried rice to make it an actual meal.
Meanwhile your trainer wants you eating 30g protein at breakfast.
The math doesn’t work. Here’s how to fix traditional Indian breakfast: 🧵
Poha.
India’s favourite “light and healthy” breakfast. 250 calories. Mostly carbs. 3g protein. You feel full for an hour. Starving by 11. Reaching for chai-biscuit by noon.
Fix: Add 2 boiled eggs on the side. Or a bowl of yogurt with peanuts. Protein goes from 3g to 18g. Same plate. Completely different morning.
Jun 25, 2025 • 5 tweets • 1 min read
-> Veg, High Energy & Balanced | 2 Options Per Meal
-> Total Target Calories: ~1500–1600 kcal
-> Ideal for: People trying to lose fat without feeling deprived.
Breakfast (400 kcal):
Option 1:
2 besan chillas with veggies
1 tsp ghee
1 cup chai (less sugar)
Option 2:
Overnight oats: ½ cup oats + 1 tsp chia seeds + 1 banana + 1 tsp peanut butter + 1 cup milk
Quick tip: Can prep both the night before.
Jan 23, 2025 • 7 tweets • 1 min read
VEGAN DIET PLAN - 92 grams protein, 1800 calories - NO FANCY FOODS
Screenshot it for later, make sure to hit the follow button, If you don’t follow me now, you might never see this account again,
Diet plan 👇🏻
Meal 1: Breakfast
•Oats (50g) cooked with water
•1 scoop plant-based whey protein (25g protein)
•Add 1 tsp peanut butter and a pinch of cinnamon for flavor.
Calories: ~320 | Protein: ~25g
