12-Week Badminton Training Plan (Beginner to Advanced)

Week 1: Foundation (Footwork & Basic Shots)

Monday - 30 Jun 2025

Focus: Footwork + Basic Technique

Exercises: Split step, 2-step to corners, net lift, clear

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Tuesday - 01 Jul 2025

Focus: Strokes + Target Practice

Exercises: Drop, clear, drive, basic net shot

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Wednesday - 02 Jul 2025

Focus: Fitness + Core + Agility

Exercises: Core (plank, side plank), shuttle runs, lunges

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Thursday - 03 Jul 2025

Focus: Footwork + Match Simulation

Exercises: Chasse step, scissor kick, half-court match

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Friday - 04 Jul 2025

Focus: Technical Drills + Combo

Exercises: Drive to drop, lift-smash-drop, net-net-lift

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Saturday - 05 Jul 2025

Focus: Full Match + Review

Exercises: Play 1-2 full games, coach feedback, light recovery

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Sunday - 06 Jul 2025

Focus: Rest Day

Exercises: Stretching, light walk, optional yoga

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Week 2: Foundation (Footwork & Basic Shots)

Monday - 07 Jul 2025

Focus: Footwork + Basic Technique

Exercises: Split step, 2-step to corners, net lift, clear

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Tuesday - 08 Jul 2025

Focus: Strokes + Target Practice

Exercises: Drop, clear, drive, basic net shot

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Wednesday - 09 Jul 2025

Focus: Fitness + Core + Agility

Exercises: Core (plank, side plank), shuttle runs, lunges

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Thursday - 10 Jul 2025

Focus: Footwork + Match Simulation

Exercises: Chasse step, scissor kick, half-court match

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Friday - 11 Jul 2025

Focus: Technical Drills + Combo

Exercises: Drive to drop, lift-smash-drop, net-net-lift

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Saturday - 12 Jul 2025

Focus: Full Match + Review

Exercises: Play 1-2 full games, coach feedback, light recovery

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Sunday - 13 Jul 2025

Focus: Rest Day

Exercises: Stretching, light walk, optional yoga

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Week 3: Control & Shot Quality

Monday - 14 Jul 2025

Focus: Footwork + Basic Technique

Exercises: Split step, 2-step to corners, net lift, clear

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Tuesday - 15 Jul 2025

Focus: Strokes + Target Practice

Exercises: Drop, clear, drive, basic net shot

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Wednesday - 16 Jul 2025

Focus: Fitness + Core + Agility

Exercises: Core (plank, side plank), shuttle runs, lunges

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Thursday - 17 Jul 2025

Focus: Footwork + Match Simulation

Exercises: Chasse step, scissor kick, half-court match

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts
Friday - 18 Jul 2025

Focus: Technical Drills + Combo

Exercises: Drive to drop, lift-smash-drop, net-net-lift

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Saturday - 19 Jul 2025

Focus: Full Match + Review

Exercises: Play 1-2 full games, coach feedback, light recovery

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Sunday - 20 Jul 2025

Focus: Rest Day

Exercises: Stretching, light walk, optional yoga

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Week 4: Control & Shot Quality

Monday - 21 Jul 2025

Focus: Footwork + Basic Technique

Exercises: Split step, 2-step to corners, net lift, clear

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Tuesday - 22 Jul 2025

Focus: Strokes + Target Practice

Exercises: Drop, clear, drive, basic net shot

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Wednesday - 23 Jul 2025

Focus: Fitness + Core + Agility

Exercises: Core (plank, side plank), shuttle runs, lunges

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Thursday - 24 Jul 2025

Focus: Footwork + Match Simulation

Exercises: Chasse step, scissor kick, half-court match

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Friday - 25 Jul 2025

Focus: Technical Drills + Combo

Exercises: Drive to drop, lift-smash-drop, net-net-lift

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Saturday - 26 Jul 2025

Focus: Full Match + Review

Exercises: Play 1-2 full games, coach feedback, light recovery

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Sunday - 27 Jul 2025

Focus: Rest Day

Exercises: Stretching, light walk, optional yoga

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Week 5: Shot Variety & Decision Making

Monday - 28 Jul 2025

Focus: Footwork + Basic Technique

Exercises: Split step, 2-step to corners, net lift, clear

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Tuesday - 29 Jul 2025

Focus: Strokes + Target Practice

Exercises: Drop, clear, drive, basic net shot

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Wednesday - 30 Jul 2025

Focus: Fitness + Core + Agility

Exercises: Core (plank, side plank), shuttle runs, lunges

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Thursday - 31 Jul 2025

Focus: Footwork + Match Simulation

Exercises: Chasse step, scissor kick, half-court match

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Friday - 01 Aug 2025

Focus: Technical Drills + Combo

Exercises: Drive to drop, lift-smash-drop, net-net-lift

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Saturday - 02 Aug 2025

Focus: Full Match + Review

Exercises: Play 1-2 full games, coach feedback, light recovery

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Sunday - 03 Aug 2025

Focus: Rest Day

Exercises: Stretching, light walk, optional yoga

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Week 6: Shot Variety & Decision Making

Monday - 04 Aug 2025

Focus: Footwork + Basic Technique

Exercises: Split step, 2-step to corners, net lift, clear

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Tuesday - 05 Aug 2025

Focus: Strokes + Target Practice

Exercises: Drop, clear, drive, basic net shot

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Wednesday - 06 Aug 2025

Focus: Fitness + Core + Agility

Exercises: Core (plank, side plank), shuttle runs, lunges

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Thursday - 07 Aug 2025

Focus: Footwork + Match Simulation

Exercises: Chasse step, scissor kick, half-court match

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Friday - 08 Aug 2025

Focus: Technical Drills + Combo

Exercises: Drive to drop, lift-smash-drop, net-net-lift

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Saturday - 09 Aug 2025

Focus: Full Match + Review

Exercises: Play 1-2 full games, coach feedback, light recovery

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Sunday - 10 Aug 2025

Focus: Rest Day

Exercises: Stretching, light walk, optional yoga

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Week 7: Doubles Tactics & Rotation

Monday - 11 Aug 2025

Focus: Footwork + Basic Technique

Exercises: Split step, 2-step to corners, net lift, clear

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Tuesday - 12 Aug 2025

Focus: Strokes + Target Practice

Exercises: Drop, clear, drive, basic net shot

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Wednesday - 13 Aug 2025

Focus: Fitness + Core + Agility

Exercises: Core (plank, side plank), shuttle runs, lunges

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Thursday - 14 Aug 2025

Focus: Footwork + Match Simulation

Exercises: Chasse step, scissor kick, half-court match

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Friday - 15 Aug 2025

Focus: Technical Drills + Combo

Exercises: Drive to drop, lift-smash-drop, net-net-lift

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Saturday - 16 Aug 2025

Focus: Full Match + Review

Exercises: Play 1-2 full games, coach feedback, light recovery

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Sunday - 17 Aug 2025

Focus: Rest Day

Exercises: Stretching, light walk, optional yoga

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Week 8: Doubles Tactics & Rotation

Monday - 18 Aug 2025

Focus: Footwork + Basic Technique

Exercises: Split step, 2-step to corners, net lift, clear

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Tuesday - 19 Aug 2025

Focus: Strokes + Target Practice

Exercises: Drop, clear, drive, basic net shot

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Wednesday - 20 Aug 2025

Focus: Fitness + Core + Agility

Exercises: Core (plank, side plank), shuttle runs, lunges

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Thursday - 21 Aug 2025

Focus: Footwork + Match Simulation

Exercises: Chasse step, scissor kick, half-court match

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Friday - 22 Aug 2025

Focus: Technical Drills + Combo

Exercises: Drive to drop, lift-smash-drop, net-net-lift

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Saturday - 23 Aug 2025

Focus: Full Match + Review

Exercises: Play 1-2 full games, coach feedback, light recovery

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Sunday - 24 Aug 2025

Focus: Rest Day

Exercises: Stretching, light walk, optional yoga

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Week 9: Advanced Footwork & Speed

Monday - 25 Aug 2025

Focus: Footwork + Basic Technique

Exercises: Split step, 2-step to corners, net lift, clear

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Tuesday - 26 Aug 2025

Focus: Strokes + Target Practice

Exercises: Drop, clear, drive, basic net shot

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts
Wednesday - 27 Aug 2025

Focus: Fitness + Core + Agility

Exercises: Core (plank, side plank), shuttle runs, lunges

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Thursday - 28 Aug 2025

Focus: Footwork + Match Simulation

Exercises: Chasse step, scissor kick, half-court match

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Friday - 29 Aug 2025

Focus: Technical Drills + Combo

Exercises: Drive to drop, lift-smash-drop, net-net-lift

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Saturday - 30 Aug 2025

Focus: Full Match + Review

Exercises: Play 1-2 full games, coach feedback, light recovery

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Sunday - 31 Aug 2025

Focus: Rest Day

Exercises: Stretching, light walk, optional yoga

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Week 10: Advanced Footwork & Speed

Monday - 01 Sep 2025

Focus: Footwork + Basic Technique

Exercises: Split step, 2-step to corners, net lift, clear

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Tuesday - 02 Sep 2025

Focus: Strokes + Target Practice

Exercises: Drop, clear, drive, basic net shot

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Wednesday - 03 Sep 2025

Focus: Fitness + Core + Agility

Exercises: Core (plank, side plank), shuttle runs, lunges

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Thursday - 04 Sep 2025

Focus: Footwork + Match Simulation

Exercises: Chasse step, scissor kick, half-court match

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Friday - 05 Sep 2025

Focus: Technical Drills + Combo

Exercises: Drive to drop, lift-smash-drop, net-net-lift

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Saturday - 06 Sep 2025

Focus: Full Match + Review

Exercises: Play 1-2 full games, coach feedback, light recovery

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts
Sunday - 07 Sep 2025

Focus: Rest Day

Exercises: Stretching, light walk, optional yoga

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Week 11: Match Simulation & Tactics

Monday - 08 Sep 2025

Focus: Footwork + Basic Technique

Exercises: Split step, 2-step to corners, net lift, clear

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Tuesday - 09 Sep 2025

Focus: Strokes + Target Practice

Exercises: Drop, clear, drive, basic net shot

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Wednesday - 10 Sep 2025

Focus: Fitness + Core + Agility

Exercises: Core (plank, side plank), shuttle runs, lunges

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Thursday - 11 Sep 2025

Focus: Footwork + Match Simulation

Exercises: Chasse step, scissor kick, half-court match

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Friday - 12 Sep 2025

Focus: Technical Drills + Combo

Exercises: Drive to drop, lift-smash-drop, net-net-lift

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Saturday - 13 Sep 2025

Focus: Full Match + Review

Exercises: Play 1-2 full games, coach feedback, light recovery

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Sunday - 14 Sep 2025

Focus: Rest Day

Exercises: Stretching, light walk, optional yoga

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Week 12: Match Simulation & Tactics

Monday - 15 Sep 2025

Focus: Footwork + Basic Technique

Exercises: Split step, 2-step to corners, net lift, clear

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Tuesday - 16 Sep 2025

Focus: Strokes + Target Practice

Exercises: Drop, clear, drive, basic net shot

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Wednesday - 17 Sep 2025

Focus: Fitness + Core + Agility

Exercises: Core (plank, side plank), shuttle runs, lunges

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Thursday - 18 Sep 2025

Focus: Footwork + Match Simulation

Exercises: Chasse step, scissor kick, half-court match

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Friday - 19 Sep 2025

Focus: Technical Drills + Combo

Exercises: Drive to drop, lift-smash-drop, net-net-lift

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Saturday - 20 Sep 2025

Focus: Full Match + Review

Exercises: Play 1-2 full games, coach feedback, light recovery

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts

Sunday - 21 Sep 2025

Focus: Rest Day

Exercises: Stretching, light walk, optional yoga

Diet Plan:
Morning: Oats with banana & almonds + 1 boiled egg or peanut butter toast + herbal tea
Lunch: Chapati + lentils/rajma + mixed veg + curd + seasonal fruit (papaya, mango)
Evening: Smoothie (banana + milk/yogurt) + handful of peanuts/trail mix
Dinner: Steamed veggies + dal soup + 1-2 chapatis + optional boiled egg/sprouts
Before Bed: Warm milk + turmeric + soaked almonds/walnuts