by Diet Edge · Clinical Nutrition, Gurugram
Personalised program for
Muscle Gain
Training hard and not growing is usually a nutrition problem, not a programme problem.
- Protein targets from real food
- Nutrition matched to training
- Lean gain, measured
- Daily support from your dietitian
Why our plans actually work
Realistic plans built around your life and your favourite foods, which is exactly why they are sustainable.
Protein targets from real food
Including vegetarian options, without living on shakes.
Nutrition matched to training
Pre- and post-workout meals timed to your routine.
Lean gain, measured
Muscle and fat tracked on body composition scans.
In every plan, for every client
Your team dietitian stays in touch on WhatsApp to answer queries, clear doubts and keep you on track.
We include the foods you love, so the plan feels like your food, not a diet.
No fancy ingredients and no separate cooking. Your plan fits your family kitchen.
Because it fits your life, you keep the results long after the program ends.
You may be in the right place if...
People who are not gaining muscle rarely need a different workout split. They need enough protein, enough total energy, and enough recovery — three things that are consistently underestimated, particularly on an Indian vegetarian diet.
- You train consistently and have seen little change in months
- You are strong in the gym but the mirror has not moved
- You are vegetarian and unsure whether you get enough protein
- You gained weight but it went to the abdomen rather than the shoulders
- You are eating a great deal and still not growing
Why generic advice often fails
Most people training for muscle fall short in two places. Protein is well below the amount required — typical Indian vegetarian intakes often sit at half of it — and total energy intake is not high enough to support growth. The rest is timing, distribution across the day, and recovery. Supplements are usually the last thing that matters and the first thing people buy.
How your care becomes personal
Not a static chart. Your plan is reviewed against symptoms, reports, daily realities and measurable progress.
Protein set by body weight and distributed
A target calculated for you, then split across meals, because total intake matters less if most of it arrives at dinner.
Vegetarian protein handled properly
Dal, paneer, curd, soya and grain combinations built to actually reach the target rather than gesture at it. This is solvable without meat.
Energy set for a controlled surplus
Enough to build, not so much that most of the gain is fat. Body composition tells us which is happening.
Training reviewed with the physiotherapist
On Integrated, form, progression and any old injury holding you back are addressed directly.
Supplements assessed honestly
Which of what you are taking is doing anything, and which is not. Most people are paying for more than they need.
Progress markers we may track
- Skeletal muscle mass
- Body fat percentage
- Daily protein intake
- Strength progression
- Body weight
- Vitamin D
One team. One direction.
You are not passed between disconnected experts. Relevant findings are shared and the team works towards the same outcome.
Dr. Archana Batra (PT)
18+ years of clinical practice · Formerly Medanta and Sitaram Bhartia · Femina Achiever 2025 · Big FM Nutrition Expert
Trained first as a physiotherapist and then as a dietitian, with a post-graduate diploma in dietetics and nutrition and further certification in diabetes education and functional nutrition, Dr. Archana brings nutrition, movement and long-term behaviour change into one clinical framework. The in-house nutrition team follows her protocols, and complex cases are escalated for her review.
Featured on Big FM, India Today and Josh Talks
Your team dietitian
In touch daily on WhatsApp, weekly plan updates and follow-ups.
Dr. Chandni Subba
Movement, posture, pain and exercise progression.
Counsellor
Stress, sleep and emotional-eating support.
Clear steps, not endless guessing
Health history, reports, food patterns, favourite foods and barriers.
Your nutrition and movement plan is built around real life.
Your dietitian stays in touch and the plan changes when your body or routine does.
Build the habits and structure you need after the program ends.
Muscle Gain program options
Both options are designed specifically for Muscle Gain. The difference is whether physiotherapy and counselling sessions are included.
Essentials
Personalised nutrition care with daily support from your team dietitian
- Detailed nutrition assessmentYour history, reports, routine and food preferences reviewed before the first plan
- Weekly personalised plansUpdated every week around your progress, travel, festivals and family meals
- Your favourite foods, includedBuilt around the food you love and cook at home, so it feels like your food, not a diet
- Daily WhatsApp supportYour team dietitian answers doubts and checks in with you, Monday to Saturday
- Consultation with Dr. Archana BatraOne audio or video consultation with Dr. Archana Batra
- Regular follow-upsScheduled reviews with your assigned dietitian
- Free body composition scansInBody / Tanita scan every six weeks for clinic clients
- Personal exercise guidanceSimple movement you can do at home, in the park or at the gym
- Emotional-eating toolkitPractical self-help for stress eating and late-night cravings
- Recipe bookletHealthier versions of everyday Indian meals
- Report and supplement reviewWe read your reports and tell you what you actually need
Individual counselling and physiotherapy sessions are not included.
Book Essentials on WhatsAppIntegrated
Nutrition, physiotherapy and counselling on one shared plan
Everything in Essentials, plus
- Progressive movement and exercise plan
- Monthly coordinated care review
- Personalised stress and sleep management plan
- Emotional-eating and routine-building guidance
- Priority appointment scheduling
- Escalation of complex cases to Dr. Archana Batra
- Monthly outcome summary
- Referral to an appropriate mental-health professional when clinically indicated
Questions people ask
Can I build muscle on a vegetarian diet?
Yes. It takes more planning to reach the protein target but it is entirely achievable, and we do it routinely.
How much can I expect to gain?
Roughly 0.25 to 0.5 kg a month of lean mass for most people past the beginner stage. Anything dramatically faster is largely fat.
Do I need whey protein?
Only if food cannot reach the target. It is a convenience, not a requirement, and we will tell you if you do not need it.
How often will I hear from my dietitian?
Every day if you need it. Your team dietitian is available on WhatsApp Monday to Saturday for meal checks, doubts and quick changes, on top of your scheduled follow-ups.
Dr. Archana Batra (PT) · Founder
Start with a conversation
Tell us what your reports say and what you have already tried. We will tell you honestly whether this Muscle Gain program fits, or whether you need something else.
Book on WhatsAppDt. Archana Batra Clinic
302, Third Floor, Galleria Towers, Galleria Market, DLF Phase 4, Gurugram
Online consultations available anywhere.