Make your Effective  diet plan for muscle gain

vegetarians add these food to gain muscle

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The biggest problem of muscle building is for vegetarians because protein is found less in veg foods.

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" 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.

Tofu

01 If you add 150 grams of cottage cheese to your diet, you can get 20 grams of protein in one serving.

Beans

02 In one cup of beans, you get good fiber and about 15 grams of protein. .

Greek Yogurt

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

Rice

04 One cup of cooked rice contains about 5 grams of protein and 20 grams of carbohydrates.

Chickpeas

05 One serving of chickpeas contains about 12 grams of fiber and 45 grams of slow-acting carbs.

Chia Seeds

06 Chia seeds are high in omega-3 and omega-6 fatty acids,.

Whey Protein

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