Vegetarian Muscle-Gain Diet Plan

A calorie surplus with 100 g+ protein from paneer, soya, dal, curd and milk.

Best for: Vegetarian lifters around 60–75 kg training 4–5 days a week

1. Breakfast

   7:30 AM

   • Oats (dry) (40 g)150 kcal
   • Toned milk (1 glass (250 ml))145 kcal
   • Banana (1 medium)105 kcal
   • Peanut butter (1 tbsp (16 g))95 kcal

   495 kcal · 18 g protein

2. Mid-morning

   11:00 AM

   • Moong sprouts (1 cup (100 g))100 kcal
   • Roasted peanuts (30 g)170 kcal

   270 kcal · 15 g protein

3. Lunch

   1:30 PM

   • 3 × Whole-wheat roti (1 medium (40 g))330 kcal
   • Rajma curry (1 katori (150 g))200 kcal
   • Curd (dahi) (1 katori (150 g))95 kcal
   • Green salad (1 bowl)35 kcal

   660 kcal · 26 g protein

4. Pre-workout

   5:00 PM

   • Banana (1 medium)105 kcal
   • Roasted chana (30 g)110 kcal

   215 kcal · 8 g protein

5. Post-workout

   7:30 PM

   • Whey protein (1 scoop (30 g))120 kcal
   • Toned milk (1 glass (250 ml))145 kcal

   265 kcal · 32 g protein

6. Dinner

   9:00 PM

   • Paneer bhurji (1 plate (150 g))330 kcal
   • 2 × Whole-wheat roti (1 medium (40 g))220 kcal
   • Soya matar sabzi (1 katori (150 g))180 kcal

   730 kcal · 41 g protein

General guidance for healthy adults. If you have diabetes, kidney, thyroid or other conditions, check with your doctor or a registered dietitian first.