#USChinaTensions A diet plan tailored for muscle gain in Kerala should focus on the availability of locally grown, nutrient-dense foods that are high in proteins, healthy fats, and carbohydrates. Since Kerala is known for its rich culinary traditions, you can create a well-balanced, muscle-building diet using local ingredients.

Here’s a sample muscle-gain diet plan for a typical day in Kerala:

### Breakfast:

- Option 1:

- Oats porridge made with full-fat milk, mixed with sliced bananas and a handful of nuts (like cashews and almonds).

- 2-3 boiled eggs or a scrambled egg with vegetables.

- Coconut water for hydration.

- Option 2:

- Appam (rice pancake) with egg curry or chicken stew (high in protein and fats).

- A glass of freshly squeezed juice (like orange or pineapple juice).

### Mid-Morning Snack:

- Handful of nuts (cashews, almonds, or peanuts).

- Fruit (like banana or mango) – high in natural sugars for energy and potassium for muscle function.

### Lunch:

- Kerala rice (such as Matta rice or red rice) for complex carbohydrates.

- Grilled fish (like mackerel or sardines), or chicken curry, or lentil-based curry (dal) – these are great protein sources.

- A side of vegetable stir-fry (with carrots, beans, spinach, or drumstick leaves).

- Coconut chutney or coconut milk for healthy fats.

- Raita (yogurt with cucumber) for probiotics and digestion.

### Afternoon Snack:

- Protein shake (you can make one with whey protein, banana, and milk).

- A piece of dark chocolate (for healthy fats and antioxidants).

- Boiled sweet potatoes – rich in carbs for energy.

### Evening Snack:

- Boiled eggs or paneer cubes with some salt and pepper.

- A handful of roasted peanuts or chia seeds mixed in water or smoothies.

- Green tea or buttermilk.

### Dinner:

- Chapati or Parotta with a side of chicken curry or grilled fish.

- Steamed vegetables like broccoli, beans, or carrots.

- A glass of full-fat milk or buttermilk for extra protein and calcium.