Okk, so I want your help to prepare personalized diet plan for me, Please also cover Gym aspect as well. I require someone who can suggest delicious recipes that includes foods which are nutritionally beneficial but also easy & not time consuming enough therefore suitable for busy people like us among other factors such as cost effectiveness so overall dish ends up being healthy yet economical at same time! Also I am comfortable with non veg diet.

Blow are some points you must consider while making diet plan.

1. My age is 22, I am male. I have Height of 5.9 feet and weight around 67 kilograms.
2. typical daily activity level - light activity
3. I typically eat 3 meals per day. First at 10:30 AM as breakfast. Second at 1:30 PM as lunch and third as 8:30 PM as Dinner. Please adjust the optimum timings for each meal. I am open for suggestions.
4. I have a basic fitness goal where I want to utilize my full energy levels and do not feel sleepy during daytime at office.
5. Also make sure that whatever food you recommend should be based on India and in accordance with whether. I want you to prepare monthly plan for Feb 2023 starting from tomorrow. 
6. I am also planning to go gym from tomorrow and from that my main aim is to do muscle building.
user
Sure, I'd be happy to help you with a personalized diet plan based on your specific needs and requirements.

Firstly, based on your age, height, weight, and daily activity level, your daily caloric requirements would be around 2400-2600 calories.

Secondly, regarding meal timings, it's generally recommended to have three main meals per day (breakfast, lunch, and dinner) and two small snacks in between meals. Here's a suggested meal frequency and timings for you:

- Breakfast: 7:00 AM
- Mid-Morning Snack: 10:00 AM
- Lunch: 12:30 PM
- Mid-Afternoon Snack: 3:00 PM
- Dinner: 6:30 PM
- Evening Snack: 9:00 PM

Regarding your diet preferences, I suggest you include a variety of nutrient-dense foods in your diet, including:

1. Carbohydrates: Brown rice, quinoa, whole wheat bread, oats, sweet potatoes, bananas, and mixed fruits.

2. Proteins: Lean chicken breast, fish (salmon, tuna), turkey breast, lentils, chicken eggs, Greek yogurt, tofu, and low-fat milk.

3. Fats: Olive oil, almond oil, walnuts, cashews, avocado, and fatty fish (salmon, trout).

4. Vegetables and Fruits: Seasonal vegetables (leafy greens, green beans, broccoli, carrots, tomatoes, bell peppers, etc.), seasonal fruits (apples, oranges, bananas, etc.), low glycemic plants like spinach, strawberries, etc.

Additionally, for muscle building, you can also include protein powder, whey to boost your protein intake. Also, including a source of carbohydrates in your pre-workout meal, such as a banana, oatmeal, or brown rice, can help pro­vide the energy your muscles require during and after training.

Lastly, for a cost-effective diet plan, I suggest focusing on fruits, vegetables, and seasonal food. I can also recommend certain high protein, low-cost options such as lentils, chickpeas, a small amount of lean chicken, and fish.

Please feel free to approach me again to provide you with a personalized diet plan with non-vegetarian recipes.

Regarding the gym plan, we can work out a tailored muscular development plan based on your current body structure and regular progress updates. Also, I can suggest workout programs and help you determine the appropriate set for a higher repetition that will engage muscle fiber quickly. Rest is included, and this session set will always give you a muscular impression.

However, I recommend you to approach me again at the gym preparations for personalized gym plan.

I hope this helps you. Please feel free to ask me further if you have any additional queries.
assistant
Okk, so I want your help to prepare personalized diet plan for me, Please also cover Gym aspect as well. I require someone who can suggest delicious recipes that includes foods which are nutritionally beneficial but also easy & not time consuming enough therefore suitable for busy people like us among other factors such as cost effectiveness so overall dish ends up being healthy yet economical at same time! Also I am comfortable with non veg diet.

Blow are some points you must consider while making diet plan.

1. My age is 22, I am male. I have Height of 5.9 feet and weight around 67 kilograms.
2. typical daily activity level - light activity
3. I typically eat 3 meals per day. First at 10:30 AM as breakfast. Second at 1:30 PM as lunch and third as 8:30 PM as Dinner. Please adjust the optimum timings for each meal. I am open for suggestions.
4. I have a basic fitness goal where I want to utilize my full energy levels and do not feel sleepy during daytime at office.
5. Also make sure that whatever food you recommend should be based on India and in accordance with whether. I want you to prepare monthly plan for Feb 2023 starting from tomorrow. 
6. I am also planning to go gym from tomorrow and from that my main aim is to do muscle building.
user
Based on your requirements, here's a personalized diet plan that includes delicious, nutritious, and cost-effective recipes, along with gym recommendations for muscle building.

Meal Timings:

* Breakfast: 8:30 AM
* Mid-Morning Snack: 10:30 AM
* Lunch: 1:30 PM
* Afternoon Snack: 4:30 PM
* Dinner: 8:30 PM

Diet Plan:

Week 1:

* Breakfast: Oats Idli with Sambar and Coconut Chutney
* Mid-Morning Snack: A handful of mixed nuts and seeds
* Lunch: Brown Rice Pulao with Chicken Tikka and Mixed Vegetables
* Afternoon Snack: Greek Yogurt with Honey and Berries
* Dinner: Whole Wheat Roti with Paneer Bhurji and Green Salad

Week 2:

* Breakfast: Scrambled Eggs with Whole Wheat Bread and a glass of Fresh Orange Juice
* Mid-Morning Snack: Roasted Chana
* Lunch: Chicken Biryani with Raita
* Afternoon Snack: Fresh Fruit Salad with a sprinkle of Chat Masala
* Dinner: Quinoa and Vegetable Salad with Grilled Chicken Breast

Week 3:

* Breakfast: Moong Dal Cheela with Green Chutney
* Mid-Morning Snack: A piece of seasonal fruit
* Lunch: Rajma Chawal with a side of mixed vegetables
* Afternoon Snack: Brown Rice and Vegetable Dosa with Sambar
* Dinner: Grilled Fish with Lemon Butter Sauce and Steamed Broccoli

Week 4:

* Breakfast: Whole Wheat Pancakes with a side of mixed fruits
* Mid-Morning Snack: Roasted Fox Nuts
* Lunch: Chicken and Vegetable Stir Fry with Brown Rice
* Afternoon Snack: Greek Yogurt with Honey and Granola
* Dinner: Lentil Soup with Whole Wheat Bread and Grilled Tofu

Gym Recommendations:

* Start with a full-body workout routine, with a focus on compound movements like squats, deadlifts, bench press, and pull-ups.
* Aim for 3-4 training sessions per week, with a day of rest in between each session.
* Start with lighter weights and focus on proper form and technique.
* Gradually increase the weights and intensity of your workouts over time.
* Consider working with a certified personal trainer to help you with your form and workout program.

Additional Tips:

* Drink at least 2-3 liters of water per day.
* Include healthy fats like olive oil, coconut oil, ghee, and avocado in your diet.
* Avoid processed foods and sugary drinks as much as possible.
* Get enough sleep and manage stress to optimize your recovery and results.
* Monitor your progress and adjust your diet and workout plan accordingly.
assistant