HomeDiet ChartIndian Vegetarian Diet Plan for Muscle Gain

Indian Vegetarian Diet Plan for Muscle Gain

Indian vegetarian diet plan for muscle gain is the process of increasing the size and strength of muscles through resistance training and proper nutrition with food. When we engage in exercises that place stress on our muscles, similar to toning, we beget micro-tears in the muscle filaments. These gashes also stimulate the body’s formation process, resulting in the growth and strengthening of the muscle filaments.

In order to effectively gain muscle, it’s important to follow a structured training program that precipitously increases the amount of weight lifted over time. This helps to continuously challenge the muscles and stimulate further growth.

Indian vegetarian foods for muscle gain

Proper nutrition is also essential for muscle gain. Acceptable protein input is necessary to provide the structural blocks for muscle growth, while carbohydrates and fats provide the energy demanded for exercise and recovery.

It’s important to note that muscle gain is a gradual process that requires thickness and tolerance. It’s also important to allow for acceptable rest and recovery time between exercises to avoid overtraining and injury.

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vegetarian bodybuilding diet plan pdf

Meal 1 (Breakfast)3 boiled eggs, 2 slices of whole wheat bread, 1 cup of skimmed milk
Meal 2 (Mid-morning snack)1 apple, 1 protein bar
Meal 3 (Lunch)1 cup of brown rice, 100 grams of chicken breast, 1 cup of mixed vegetables, 1 bowl of dal (lentil soup)
Meal 4 (Pre-workout snack)1 banana, 1 tablespoon of peanut butter
Meal 5 (Post-workout shake)1 scoop of whey protein powder, 1 cup of skimmed milk, 1 banana
Meal 6 (Dinner)100 grams of grilled fish, 1 cup of quinoa, 1 cup of mixed vegetables
DailyDrink 3 to 4 liters of water per day

Meal planning for muscle gain

Meal planning for muscle gain

1900 Calorie Meal Plan:

429 Calories Carbs: 48 g Protein: 46 g Fats: 7 gBreakfast: Strawberry, Blackberry, Banana, Smoothie
526 Calories Carbs: 67 g Protein: 39 g Fats: 12 gLunch: Prepped Chipotle Chicken Bowl
408 Calories Carbs: 71 g Protein: 20 g Fats: 9 gDinner: Southwest Quinoa Power Bowl
250 Calories Carbs: 40 g Protein: 6 g Fats: 9 gSnacks: Rice Cakes with Peanut Butter and Banana
371 Calories Carbs: 15 g Protein: 33 g Fats: 23 gTreat: High Protein, Cheese Cake

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Indian vegetarian foods for muscle gain

Indian vegetarian foods for muscle gain

Here is an Indian vegetarian diet plan that can help with muscle gain:


  • 1 scoop whey protein powder with water or milk
  • 2 boiled eggs or 1 cup tofu scramble
  • 1 medium-sized banana


  • 2 whole grain bread slices with peanut butter
  • 1 cup oatmeal with berries and almonds
  • 1 cup low-fat milk or soy milk

Mid-morning snack:

  • 1 apple
  • 1 small bowl of roasted chickpeas


  • 2 whole-grain chapatis or brown rice
  • 1 cup lentil soup or dal
  • 1 cup mixed vegetables (carrots, beans, broccoli, cauliflower)
  • 1 small bowl of curd or yogurt

Mid-afternoon snack:

  • 1 scoop whey protein with water or almond milk
  • 1 small banana

Evening snack:

  • 1 cup green tea
  • 1 small bowl of mixed nuts (almonds, walnuts, cashews)


  • 1 cup brown rice or quinoa
  • 1 cup vegetable curry (spinach, tomato, capsicum, paneer/tofu)
  • 1 small bowl of salad with olive oil dressing
  • 1 glass of low-fat buttermilk or soy milk

Remember to also stay hydrated by drinking at least 3 to 4 liters of water per day.

Also Check: 30 Day Liquid Diet Weight Loss Plan: Everything You Need to Know

Supplements for muscle gain

There are multitudinous supplements that are constantly employed by individuals seeking to increase their muscle mass. Some of the most current supplements for muscle gain include.

Whey ProteinCheck Link
CreatineCheck Link
Beta AlanineCheck Link
BCAAsCheck Link
Nitric oxide boostersCheck Link

Whey Protein

This particular substance is extensively acknowledged as one of the most common supplements for muscle gain. Its main benefit lies in its capability to fleetly digest and prop up the construction of muscle towels while also promoting post-workout recovery.


Creatine is an emulsion that elevates energy situations within the body, leading to better performance in the spa. Also, it can stimulate the development of muscle mass and bolster muscular strength.

Beta Alanine

This amino acid contributes to the improvement of muscular endurance and can be relatively useful in delaying fatigue during violent exercise.


As a group of three essential amino acids, videlicet leucine, isoleucine, and valine, BCAAs play a crucial role in promoting muscle growth while simultaneously reducing muscle breakdown.

Nitric oxide boosters

Nitric oxide boosters, similar to arginine, play a significant role in elevating blood flow to the muscles. This, in turn, leads to improved muscle growth and recovery. It’s of the utmost significance to bear in mind that while these supplements may be profitable for certain individuals, they aren’t panaceas for life and should be taken in conjunction with a healthy diet and exercise. Also, it’s always recommended to consult with a healthcare professional before introducing any new supplements to one’s routine.


Can a vegetarian diet provide enough protein for muscle gain?

Yes, proper food balance and proper veg diet plan makes a clear idea to gain your muscles

Can I build muscle on a vegetarian diet without supplements?

Yes you can, but adding supplements makes you to boost more energy on building the muscles

What are the best vegetarian sources of protein for muscle gain?

The best vegetarian sources of protein for muscle gain are Prepped Peanut Butter, Bananas, Strawberry, Blackberry, Banana, Smoothie

How much protein should I consume in a day to gain muscle?

Between 1.2 and 1.6 g per kg of body weight protein should I consume in a day to gain muscle

How long does it take to see muscle gain results?

Maximum 3 to 4 months it will take to see muscle gain results


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