Busy plan — gym days with no kitchen time

Sample day

1. Breakfast · 5–10 minutes
   • Milk
   • optional honey

   Blend soaked anjeer and badam with milk (see the Anjeer Badam Milk recipe), or drink milk and eat 4–5 badam from the Workout Box.

2. Desk snack · Late morning
   • Water bottle

   One small handful of Workout Box. Keep the jar at the desk so you do not buy chips.

3. Lunch · Whatever you can get
   • Office canteen, tiffin, or a simple rice-dal plate

   We cannot cook this for you. Add kali mirch if you carry it. Skip the fried extra; you already have nuts for later.

4. Pre / post gym · Around training
   • Water
   • ice if you want falooda-style sabja at home after

   Soak 1 tsp sabja in water in the morning; drink before you leave or after the gym. Another small handful of Workout Box if the session was long.