Muscle Building Diet for Vegetarians

We know there are billions of vegetarians in the world. The reasons are many, religious, personal selection. It's a lifestyle that people attain it's more than just someone doesn't eat meat.


When we talk about muscle building then one think that most of the vegetarians hate is when people say it's easy for vegetarians or there are some certain problems with vegetarians.

So let's talk about the way vegetarians can build muscles same as the one who can eat meat.

Goal

First, you should identify your goal. You have to take all essential nutrients whether you are going to fat loss or muscle building. You should de changes on overall calories intake and carbohydrates intake. For example, if your goal is the fat loss we would go to 1700-1950 calories and if the goal is muscle gain then go to 2850-3200 calories depending upon your weight and physical activities.

Protein

The main problem vegetarians face is to get the protein intake. You have to explore some protein sources like if you can have eggs, you can fulfill some from eggs as eggs are the lean source of protein. 

Other sources are Soy Protein, Legume like Lentils (Black beans, Split Bengal gram, chickpeas). Peas contain a good amount of BCAA(Branched Chain Amino Acid) which is important for muscle building.

Fat

Don't underestimate fat if you're a vegetarian.

Have peanuts, almonds, flaxseed and walnuts etc it not only provide you healthy fats but also give you a great amount of protein.

Please Check the Deficiency

It is one of the most important think if you don't want any bad impact on your health. Take any good multivitamins also. 

Focus on green veggies, seeds like Pumpkin seeds, Sesame seeds, Almonds, walnuts, or macadamia nuts that provide you proper Zinc, Iron and Omega 3. 

I am here providing a sample diet plan for vegetarians, you could do change accordingly.
Considering you workout at morning.

Meal 1:

1. Pre-Workout Diet:  

• Black Coffee
• Water
• BCAA (optional)
• 1 Banana

 Meal 2:

2. Post Workout:

• A 1-2 scoop of whey protein depends upon muscle maturity.
• If don't want to add whey protein then have Protinex with double toned milk.

  Meal 3:

Around 9-10 AM Breakfast:

• 1-2 scoop peanut butter
• 1 apple.
• Yogurt
• 2 brown bread.
• 1 cup of toned milk.

Meal 4:

Lunch

• 100 gms of Tofu.
•  50 gms of Sweet potatoes.
• Veggies: Carrot, bell pepper, broccoli, cauliflower. 
• You can also have brown rice. If have brown rice then eliminate sweet potatoes so that maintain the carbs intake.

Meal 5:

Evening Snack

• Any fruit like Apple, Orange etc.
• 1 Whole Grain bread with 1 scoop peanut butter.

Meal 6:

Dinner

• 1-2 Roti
• Yogurt
• Beans
• Paneer (100gms)
• Veggies (Carrot, Tomato, Onions)

Meal 7:

45 minutes before Bed

• Almonds(10-20)
• Low-fat milk

Stay Healthy, Stay Blessed :)