BREAKFAST GYM DIET:- A. FOR VEGETARIANS:- 1.UPMA 2.OATS 3.WHOLE WHEAT PASTA 4.BROWN RICE WITH VEGIES 5.BROWN BREAD SANDWICH B. FOR NON-VEGETARIANS 1.EGG WHITES FOR SURE 2.BOILED CHICKEN WITH BROWN RICE 3.SALMON FISH 4.WHOLE EGG BHURJI WITH VEGGIES AND BROWN BREAD(IF YOU WANT TO GAIN) NOTE- YOU CAN ADD WHEY PROTEIN AS WELL FOR BEST RESULTS.