introduction:
(1) Hello friends, Welcome to fitness my life. Today I'm going to share a vegetarian muscle building diet so that you know what you can include in your diet to gain muscles But as I said before, diet is very subjective. Something that works for me may not work for you. Because every person is different and has different dietary needs.
(2) There is no standard diet plan that works for everyone But after this post, you would at least know where to get the carbs, protein, and fats from As you already know, Protein is the most important nutrient for muscle building. So in every meal, we need to make sure we are including protein My total protein intake would be approx. 150 grams and calories intake would be around 2400 calories which are 10% more than my maintenance calories
(3) You can find out your calories and protein intake through this video Whenever you are on a high protein diet make sure your water intake is also high because it helps kidneys in flushing out the ammonia and supports the function So suggest you to drink at least 3-4 liters of water every day on high protein diet So with that let's jump into the post.
Meal 1 (Pre-Workout)
- This is my first meal of the day and it's my pre-workout meal which I take 1 hour before my workout. In this, I include 50-60 grams oats, 1 tbsp chia seeds, and 1 medium-size banana. And 1 cup black coffee Oats are an excellent source of complex carbs and fiber that provides energy during the workout And also contains protein which is important for muscle gaining and recovery.
- Chia seeds are high in Omega-3 and fiber which make this meal healthier Black coffee increases focus and boost energy during the workout It's plain coffee without any sugar or milk to keep the calories low That's pretty much it for this meal. Lets, have it.
Meal 2(Post-Workout)
(1) Now its time for a post-workout meal and in post-workout we mainly consume carbs and protein and we avoid fats because they slow down the absorption Here carbs and protein both should be fast-absorbing and fast-digesting For carbs, I'm taking 250 grams of boiled potatoes The glycemic index of potatoes is high which increases the blood sugar level and helps in replenishing the glycogen level quickly
(2) For protein, I suggest 1 scoop of whey protein after a workout because it is the best option for vegetarians as it digests very fast and helps in muscle recovery I have provided some famous whey protein brands in the description. You can buy according to your budget. So, guys, this is my post-workout meal that contains fast-digesting and fast-absorbing carbs and protein.
Meal 3 (Lunch)
- It's been 2-3 hours since I had my last meal. Now It's time for lunch. I'm taking 150 grams of boiled rice and beet root which is very healthy and nutritious Along with that, I'm taking green moon dal with spinach. I'm taking this in a very generous amount because this our main source of protein for this meal You can take any daal you like all are healthy but I like this one very much.
- I'm also taking 250 grams of homemade yogurt which is very good for your gut as it's a probiotic. It also helps in increasing the protein in your diet. Don't forget to add 1 Tbsp of ghee (clarified butter) as it not only enhances the taste but also contains anti-inflammatory properties and helps in absorbing the nutrients So friends this is my lunch meal which contains a high amount of protein and some carbs with other healthy nutrients. let's enjoy it
Meal 4 (Snacks)
- It's time for snacks and in that, I'm taking protein-packed sprouted salad It contains 50 grams of boiled chickpeas, 50 grams of sprouted moong, and 20 grams of roasted peanuts You can also add tomatoes, cilantro, lemon, and salt to taste So this is a very healthy snack that is high in protein, complex carbs, and healthy fats. Let's enjoy it.
Meal 5 (Dinner)
(1) It's time for dinner and in this meal, our protein intake should be high. So I'm taking 60 grams of soy chunks. First boiled them and then sauteed in 1 tbsp olive oil with some Indian spices. The recipe is in the description, you can check it out. I'm also having 2 whole wheat chapatis. This great source of complex carbs and fiber. And don't forget to have some salad as you get all your essential vitamins and minerals from the salad.
(2) There is a myth that if you male eats more soy then it increases the estrogen levels and decreases testosterone levels. I've been eating soy regularly. You can easily eat 100-200 grams of soy daily, there is no problem It's an excellent source of complete protein especially for vegetarians So this is my dinner meal which is high in protein and complex carbs along with some healthy fats. So let's enjoy it.
Meal 6 (Before Bed Snacks)
(1) In today's last meal I'm having paneer (cottage cheese). It's an excellent source of protein and a great nighttime snacks If you feel hungry after dinner then try this out The best part about paneer is, it contains high-quality protein And in 100 grams you get 18-20 grams of protein which is a very good amount So guys, try this out before bed and it's very nutritious. I love it !
(2) !That's it for today guys, I hope you like this post. If you have any questions please let me know in the comment box. Thanks for Reading. . See you next time !
Veg Muscle Diet: 150g:
| Meal No. | Time | Meal Description | Protein Source | Protein Content (grams) |
|---|---|---|---|---|
| 1 | 7:00 AM | Scrambled Tofu with Spinach and Whole Grain Toast | Tofu, Spinach, Whole Grain Bread | 25 |
| 2 | 10:00 AM | Greek Yogurt Parfait with Mixed Berries | Greek Yogurt, Mixed Berries, Granola | 20 |
| 3 | 1:00 PM | Quinoa and Black Bean Salad with Avocado | Quinoa, Black Beans, Avocado, Vegetables | 30 |
| 4 | 4:00 PM | Protein Smoothie | Plant-Based Protein Powder, Almond Milk, Banana | 25 |
| 5 | 7:00 PM | Lentil and Vegetable Curry with Brown Rice | Lentils, Mixed Vegetables, Brown Rice | 30 |
| 6 | 10:00 PM | Cottage Cheese and Almonds | Cottage Cheese, Almonds | 20 |
Veg Muscle Building Tips Q&A:
1.Q: Can a vegetarian food regimen offer enough protein for muscle constructing?
A: Absolutely. A well-deliberate vegetarian weight-reduction plan can easily meet protein necessities for muscle building. Plant-primarily based protein resources consist of beans, lentils, tofu, tempeh, and plant-based protein powders.
2.Q: How can a vegetarian eat 150 grams of protein in a day thru six meals?
A: By incorporating protein-rich foods including legumes, nuts, seeds, and dairy or plant-based options into every meal. For example, meals can consist of lentil soup, quinoa salad with greens and tofu, and snacks like Greek yogurt with almonds.
3. Q: What are some key vitamins to consciousness on in a vegetarian muscle-constructing weight loss plan?
A: Besides protein, it's essential to make certain an good enough intake of iron, calcium, nutrition B12, and omega-three fatty acids. Leafy veggies, fortified plant milks, and supplements can assist meet these nutrient wishes.
4.Q: Can a vegetarian muscle-building weight loss program provide sufficient energy for increase?
A: Yes, it's essential to consume a calorie surplus for muscle increase. Incorporating calorie-dense foods like nuts, seeds, avocados, and wholesome oils can assist reap the vital caloric consumption.
5. Q: How need to one adjust their vegetarian muscle-building diet on exercise days?
A: On exercising days, don't forget increasing carbohydrate consumption to gasoline exercises and refill glycogen shops. Include complex carbs like candy potatoes, brown rice, and whole grains in pre and put up-exercise food for sustained power and restoration.
Tags:
Nutrition and Diet