virat kohli's workout split

 Healthy Daily Diet Plan (General)

 Morning (After Waking Up)

• 1 glass warm water with lemon or soaked fenugreek seeds

• Optional: Green tea or black coffee (no sugar)

 Breakfast (7–9 AM)

• Option 1: Oats with milk + nuts + fruits (banana/apple/berries)

• Option 2: 2–3 boiled eggs (or paneer for vegetarians) + whole wheat toast + 1 fruit

• Option 3: Vegetable poha / upma / idli with chutney

(Aim: Protein + complex carbs + fiber)

 Mid-Morning Snack (11 AM)

• 1 seasonal fruit (apple, papaya, guava, orange)

• A handful of almonds/walnuts

• Coconut water or buttermilk

 Lunch (1–2 PM)

• 1 cup brown rice / 2–3 whole wheat chapatis

• 1 bowl dal/rajma/chana/lentils (protein)

• 1 bowl sabzi (vegetables, less oil)

• Salad (cucumber, tomato, carrot, beetroot)

• Optional: Grilled chicken/fish or paneer

 Evening Snack (4–5 PM)

• Roasted chana / sprouts salad with onion, tomato, lemon

• 1 cup green tea / black coffee

• 1 boiled sweet potato

 Dinner (7–8:30 PM)

• 2–3 whole wheat chapati / millet roti

• Grilled chicken/fish or paneer/tofu

• Steamed or stir-fried vegetables

• Salad

(Keep dinner light, avoid heavy rice at night)

 Before Bed (9:30–10:30 PM)

• 1 glass warm turmeric milk or

• 1 small bowl of curd

 General Tips

✅ Eat every 3–4 hours (small meals)
✅ Drink 3–4 liters of water daily
✅ Limit fried, junk, and sugary foods
✅ Include protein in every meal (eggs, paneer, chicken, legumes)
✅ More fruits + vegetables = better digestion & immunity