Effective vegetarian gym diet plan for muscle gain

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By robb the singh

Effective vegetarian gym diet plan for muscle gain

The biggest problem of muscle building is for vegetarians because protein is found less in veg foods. While building muscle requires the consumption of high protein food.

To increase weight, only a low-budget vegetarian diet plan (Best Vegetarian gym diet plan for muscle gain) is not enough, but you need the required food for muscle building.

Effective vegetarian gym diet plan for muscle gain

Diet plays a required role in muscle gain. During this, you should consume high-calorie food. These foods are a source of lean protein foods for rapid muscle gain.

Unless you eat the right muscle-building food according to the body, then even heavy squats, bench presses, and deadlifts will not work.

Today we will tell you about some such vegetarian food, which can also help in muscle building.

1- How much protein for muscle building?

If you want to gain muscle, then 1.5 grams per kg (according to body weight) of protein is required. If an athlete he should take in 1.2 – 1.4 protein per kilogram of body weight.

2- The best protein gym diet plan for muscle gain

gym diet plan for muscle gain

2.1- Tofu

Tofu (Paneer) is the most commonly consumed food for vegetarians during muscle building. A good amount of protein is found in it, which can meet the daily requirement.

The body gets about 10 to 15 Gm of protein from 100 Gm paneer. If you add 150 grams of cottage cheese to your diet, you can get 20 grams of protein in one serving.

2.2- Beans

In one cup of beans, you get good fiber and about 15 grams of protein. Although it does not contain complete protein, it does contain amino acids necessary for muscle building.

To increase protein and fiber intake, consume 1 cup of pods a day.

2.3- Greek Yogurt

Greek Yogurt contains high protein than curd. Therefore, it can help a lot in muscle building.

There is about 10gm protein in 100 gm Greek yogurt. But keep in mind that flavored curd also contains sugar. Therefore, always consume plain curd.

2.4- Rice

One cup of cooked rice contains about 5 grams of protein and 20 grams of carbohydrates. It contains high amounts of branched-chain amino acids, which help in building and repairing muscles.

2.5- Chickpeas

Gram can help a lot in muscle growth. If you eat with brown rice or roti. One serving of chickpeas contains about 12 grams of fiber and 45 grams of slow-acting carbs.

2.6- Lentils

Lentils are your secret muscle-building tool. One cup of cooked lentils contains 18 grams of protein and 40 grams of slow-acting carbs. They are cheap and are eaten daily in every household.

2.7- Chia Seeds

Chia seeds are high in omega-3 and omega-6 fatty acids, soluble fiber, potassium, and antioxidants, which aid in muscle building.

2.8- Whey Protein

A whey protein is used after a muscle-building workout. If you want to build muscle, then it can be good to drink a shake containing protein and carbohydrates before a workout.

you will get 24g protein per serving from whey protein, so get branded whey protein supplements.

2.9- Milk

It’s one cup contains 8 grams of protein. Take it in a glass with breakfast, add oats and make a smoothie and drink it.
You can drink soy milk for more protein.

3- Best gym diet plan for muscle gain


7:30am to 8:00am
3 glasses of water, used apple vinegar 50 ml

Morning 9:00 am to 9:30 am
1 bowl oats, 100 grams paneer

 11:30 am to 12:00 am
Eat chickpeas, soybeans, whole moong in 1 bowl

1:30 pm to 2:00 pm
1 bowl lentils, 100 grams rice, 1 bowl of green vegetables, 150 grams curd

5:30 pm to 6:30 pm
Dry fruits – 4 almonds, 1 bowl of peanuts

7:30pm to 8:30pm
Whey Protein – 1 Scoop After Workout

9:30 pm to 10:00 pm
4 Rotis, 1 bowl sabzi, 1 bowl massed potatoes

11:00 pm to 11:30 pm
Drink 1 glass of milk before milk

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Bonus Tips for gym diet plan for muscle gain

1- Whey Protein Supplement

For muscle gain, you need to add protein, carbohydrates, and good fat to your diet, so you must follow these instructions.

To add protein to your diet, you can use a whey protein supplement, as it provides you with 24 to 27 grams of lean protein per serving so that you can meet the protein requirement to build muscle.

You Use Only trustable Brands, So That You Can Get Good And Enough Protein.

  1. Optimum Nutrition
  2. GNC
  3. MuscleTech
  4. Big muscle
  5. AS- It -Is

2- Protein Bar
A protein bar is considered the best source of protein, you get enough protein in it, and you can have it as a snack once or twice a day.

You get 10 to 30 grams of protein in it, which fulfills your protein needs to gain muscle, as well as you, and get good fiber in it.

So if you are a vegetarian, then definitely add it to your diet.


I hope the above information will be beneficial for you to gain muscle and will help you to gain muscle if there is any mistake in the information given to you or I have not done any such thing, then you can post your comment below.

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