Vegetarian muscle building Diet & Foods to gain 10kg in 30 days

You are a vegetarian; that's why you are having problems finding the high protein vegetarian diet plan for muscle gain. 

And you are in tension about how I could start muscle building with vegetarian foods because vegetarian foods and meals don't contain a high amount of protein. 

But this is wrong because vegetarian foods also contain a good amount of protein and can also build muscle. 

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So, here are some  best veg protein foods for muscle gain, A vegetarian diet plan for muscle gain and a diet chart for muscle gain veg.

Vegan Meal plan for Muscle gain 

Here is a complete best diet for muscle gain vegetarian chart in which you get a lot of vegan food for muscle gain. 

Day 1: Monday

Meal	Menu
Breakfast	Cottage Cheese with Pineapple
Snack	Lentil and Vegetable Stir-Fry with Brown Rice
Lunch	Protein Smoothie
Snack	Quinoa Salad with Chickpeas and Avocado
Dinner	Scrambled Tofu with Spinach and Whole Wheat Toast
Post-Workout snack	Cottage Cheese with Pineapple

Day 2: Tuesday 

Meal	Menu
Breakfast	Apple slices with Peanut Butter
Snack	Apple slices with Peanut ButterApple slices with Peanut Butter
Lunch	Black Bean and Sweet Potato Burrito Bowl
Snack	Protein Bar
Dinner	Grilled Portobello Mushroom Steaks with Roasted Vegetables
Post-Workout snack	Greek Yogurt with Honey and Walnuts

Day 3: Wednesday

Meal	Menu
Breakfast	Oatmeal with Almond Butter and Banana Slices
Snack	Cottage Cheese with Cherry Tomatoes
Lunch	Chickpea and Spinach Curry with Quinoa
Snack	Mixed Nuts
Dinner	Tofu and Vegetable Skewers with Couscous
Post-Workout snack	Protein Shake with Banana

Day 4: Thursday 

Meal	Menu
Breakfast	Chia Seed Pudding with Mixed Berries
Snack	Carrot Sticks with Hummus
Lunch	Lentil Soup with Whole Grain Bread
Snack	Protein Pancakes with Maple Syrup
Dinner	Baked Stuffed Bell Peppers with Quinoa and Black Beans
Post-Workout snack	Protein Shake with Banana

Day 5: Friday 

Meal	Menu
Breakfast	Greek Yogurt Parfait with Granola and Mixed Berries
Snack	Rice Cakes with Almond Butter
Lunch	Vegetable Stir-Fry with Tofu and Brown Rice
Snack	Protein Smoothie Bowl with Granola Topping
Dinner	Spaghetti Squash with Lentil Bolognese
Post-Workout snack	Cottage Cheese with Pineapple

Day 6: Saturday 

Meal	Menu
Breakfast	Whole Wheat Pancakes with Maple Syrup and Sliced Banana
Snack	Protein Bar
Lunch	Quinoa and Black Bean Salad with Avocado Dressing
Snack	Mixed Nuts
Dinner	Mushroom and Spinach Stuffed Pasta Shells
Post-Workout snack	Cottage Cheese with Sliced Peaches

Day 7: Sunday

Meal	Menu
Breakfast	Whole Wheat Pancakes with Maple Syrup and Sliced Banana
Snack	Apple Slices with Peanut Butter
Lunch	Chickpea and Vegetable Buddha Bowl with Tahini Dressing
Snack	Protein Shake with Banana
Dinner	Eggplant Parmesan with Whole Wheat Pasta
Post-Workout snack	Cottage Cheese with Pineapple

In this muscle building vegetarian diet you get a lot of foods and some Indian foods also. So, if you are a Indian then it's for you.

Protein Sources

• Legumes and lentils are high in fibre, protein, and other vital elements.
• Two great plant-based protein sources are tempeh and tofu.
• Garbanzo beans, or chickpeas, are a versatile and high-protein food.
• High in protein and frequently used as a meat alternative is seitan (wheat gluten).
• Quinoa: Provides all the necessary amino acids.
• Plant-based or Greek yoghurts are rich in probiotics and protein.

Complex Carbohydrates

• Brown rice: Delivers long-lasting energy.
• Oats: Slow-digesting carbohydrates and high in fibre.
• Sweet potatoes are high in nutrients and excellent for healing.
• Whole Wheat Pasta and Bread: For better nutrition, choose whole grains.

Healthy Fats

• Avocado: Rich in vitamins and good fats.
• Nuts and Seeds: Flaxseeds, chia seeds, walnuts, almonds, etc.
• Olive oil can be drizzled over salads or used for cooking.

Vitamins and Minerals

• Leafy Greens: High in calcium and iron are spinach, kale and Swiss chard.
• Berries: Antioxidants can be found in blueberries, strawberries, and raspberries.
• Vitamin C content in bell peppers is high.
• Broccoli: Packed with vital minerals and protein.

Timing of Meals

• Protein and carbs in a well-balanced lunch before working out.
• After working out: Eat a high-protein meal to promote muscle repair.
• Regular meals are necessary to sustain energy levels throughout the day.

Water

Water is your best beverage throughout the day. So, drink water throughout the day and make sure to drink atleast 5 to 6 litres of water In a day.

Best protien foods for Muscle gain veg

Here are some vegan food for muscle gain and these foods are also bodybuilding foods for vegetarians that you need to add In your best diet for muscle gain vegetarian for better and fast results.

• Legumes: legumes such as lentils, kidney beans, black beans, and chickpeas are good sources of protein and complex carbohydrates and also contain a good amount of fiber. So, it is helpful for your digestion.
• Tofu and Tempeh: Tofu and Tempeh are good sources of protein and contain all the amino acids that are essential for muscle gain. It is prepared as a soy-based product and can be used in a variety of dishes.
• Quinoa: Quinoa is a complete source of protein and complex carbohydrates, which means it contains all nine amino acids that our body needs for muscle growth. It also contains essential nutrients like magnesium and iron.
• Greek yoghurt: Greek yoghurt is high in protein and contains probiotics that support your digestive health. Try to use plain yoghurt to avoid added sugars.
• Nuts and seeds: nuts and seeds like almonds, walnuts, chia seeds, pumpkin dates, etc. are good sources of protein, healthy fats, and micronutrients like magnesium and iron. 
• Dairy products: dairy products like paneer, cheese, curd, lassi, milk, etc. Contains a good amount of protein and fats. 

If you add These foods I mentioned above in your veg diet plan for muscle gain then you can gain likely 2 to 4 kilograms of muscle mass in a month easily.

 

Bodybuilding diet chart for vegetarians

If you follow  this vegetarian bodybuilder diet you can easily gain 4 to 6 kilograms of muscle mass every month. Because in this bodybuilding diet plan for vegetarian have some best vegan muscle building foods that can help you to gain muscle mass easily.

Day 1: Monday 

Meal	Menu
Breakfast	Tofu Scramble
Snack	Cottage Cheese with veggies
Lunch	Lentil Soup with Salad
Snack	Hummus with veggies
Dinner	Quinoa Bowl with Tofu
Post workout meal	Greek Yogurt with Honey

Day 2: Tuesday 

Meal	Menu
Breakfast	Tofu Scramble
Snack	Apple with Almond Butter
Lunch	Quinoa Salad with Black Beans
Snack	Mixed Nuts and Fruits
Dinner	Whole Grain Wrap
Post workout meal	Lentil Curry with Naan

Day 3: Wednesday 

Meal	Menu
Breakfast	Greek Yogurt Parfait
Snack	Cottage Cheese
Lunch	Tofu Stir-Fry with Rice
Snack	Protein Bar
Dinner	Stuffed Bell Peppers
Post workout meal	Protein Shake

Day 4: Thursday 

Meal	Menu
Breakfast	Tofu Scramble
Snack	Whole Grain Wrap
Lunch	Hummus with veggies
Snack	Quinoa Salad with Tofu
Dinner	Apple with Almond Butter
Post workout meal	Greek Yogurt with Honey

Day 5: Friday 

Meal	Menu
Breakfast	Protein Smoothie
Snack	Cottage Cheese with Pineapple
Lunch	Mixed Nuts and Fruits
Snack	Lentil Soup with Salad
Dinner	Oatmeal with Banana
Post workout meal	Grilled Veggie & Tofu Kebabs

Day 6: Saturday

Meal	Menu
Breakfast	Greek Yogurt Parfait
Snack	Apple with Almond Butter
Lunch	Tofu Stir-Fry with Rice
Snack	Protein Bar
Dinner	Quinoa Bowl with Tempeh
Post workout meal	Protein Shake

Day 7: Sunday 

Meal	Menu
Breakfast	Scrambled Eggs with Veggies
Snack	Cottage Cheese with veggies
Lunch	Quinoa Salad with Black Beans
Snack	Mixed Nuts and Fruits
Dinner	Whole Grain Wrap
Post workout meal	Lentil Curry with Naan

This is a best diet for vegetarian gym beginners to gain muscle mass easily. So, follow this vegetarian muscle building diet plan with discipline.

Vegetarian Protein Shakes

Certainly! Here are some delicious and nutritious vegetarian protein shakes that you can enjoy:

1. Peanut Butter Cacao Vegan Protein Shake

Image credit: pintrest

Ingredients:

• 1 ripe banana
• 2 tablespoons natural peanut butter
• 1 tablespoon unsweetened cocoa powder
• 1 cup unsweetened almond milk
• Ice cubes

Blend all ingredients until smooth and creamy. Enjoy the rich flavor of chocolate and peanut butter.

2. Strawberry Vegan Protein Shake

Image credit: pintrest

Ingredients:

• 1 cup frozen strawberries
• 1 scoop of your favorite vegan protein powder (such as pea or rice protein)
• 1 cup unsweetened coconut milk
• A touch of maple syrup (optional)

Blend until well combined. The vibrant pink color and sweet strawberry taste make this shake a winner.

3. Banana Split Protein Shake

Image credit: pintrest

Ingredients:

• 1 ripe banana
• 1 scoop vanilla vegan protein powder
• 1 cup unsweetened soy milk
• A dash of cinnamon
• Ice cubes

Blend everything together for a guilt-free twist on a classic dessert.

4. Mixed Berry Protein Smoothie

Image credit: pintrest

Ingredients:

• 1 cup mixed berries (blueberries, raspberries, and blackberries)
• 1 scoop plant-based protein powder
• 1 cup unsweetened almond milk
• A drizzle of honey (optional)

Blend until you achieve a berrylicious consistency.

5. Chocolate Peanut Butter Banana Shake

Image credit: pintrest 

Ingredients:

• 1 ripe banana
• 1 scoop chocolate vegan protein powder
• 1 tablespoon natural peanut butter
• 1 cup unsweetened oat milk
• Ice cubes

Blend for a decadent treat that satisfies your chocolate cravings.

Remember to adjust the portion sizes and ingredients based on your dietary preferences and protein requirements.

Vegan Protein Sources Other Than Shakes

Of course! These 18 plant-based protein sources will enable you to get the protein you need without having to drink smoothies exclusively:

• Tofu: They're all derived from soybeans.Each 3.5 ounces (100 grammes) should include 12–20 grammes of protein.complete protein sources that provide all the necessary amino acids.In addition, edamame is high in fibre, vitamin K, and folate.
• Peas: A vegetable high in protein is green peas.Both adaptable and nourishing.
• Quinoa: A comprehensive source of protein.includes every necessary amino acid.
• Grains that have sprouted: Ezekiel bread and other loaves prepared with sprouted grains.natural and high in protein.
• Chia seeds are tiny seeds rich in omega-3 fatty acids, fibre, and protein.
• Chickpeas and beans are staple meals in many cultures.great providers of fibre and protein.
• Oats and muesli make a tasty and simple morning choice.contains complex carbohydrates and protein.
• Nuts & Nut Butters: Protein and good fats.Walnuts, almonds, and other nuts.

In order to guarantee a well-rounded and balanced diet, don't forget to incorporate a range of these protein sources into your meals.

Image credit: pintrest

Indian vegetarian diet for bodybuilding

If you follow this Indian veg diet for bodybuilding you can start gaining 4 to 5 kilograms of muscle mass in every 30 days. Because, this indian veg diet plan for muscle gain contains some foods that can help you to achieve your muscle building goal with indian vegetarian diet plan.

Day 1: Monday 

Meal	Menu
Breakfast	Vegetable Upma with added protein powder
Mid-Morning snack	Greek yogurt with sliced fruits and nuts
Lunch	Chickpea curry with brown rice and salad
Afternoon snack	Boiled eggs with cucumber and tomato slices
Dinner	Sprouts salad with lemon juice and chaat masala
Evening snack	Tofu tikka masala with roti and mixed vegetables

Day 2: Tuesday 

Meal	Menu
Breakfast	Paneer Paratha with mint chutney
Mid-Morning snack	Cottage cheese with sliced bell peppers
Lunch	Dal Tadka with quinoa and cucumber salad
Afternoon snack	Greek yogurt with chopped fruits and almonds
Dinner	Moong Dal Chaat with chopped onions and tomatoes
Evening snack	Vegetable biryani with raita and mixed salad

Day 3: Wednesday 

Meal	Menu
Breakfast	Rajma Masala with brown rice and spinach salad
Mid-Morning snack	Besan Chilla with green chutney
Lunch	Boiled chickpeas with diced cucumber
Afternoon Snack	Cottage cheese with sliced tomatoes
Dinner	Sprouts and cucumber salad with lemon dressing
Evening Snack	Palak Paneer with roti and mixed vegetables

Day 4: Thursday 

Meal	Menu
Breakfast	Ragi Dosa with coconut chutney
Mid-Morning snack	Boiled peanuts with diced bell peppers
Lunch	Chana Masala with quinoa and cucumber salad
Afternoon Snack	Cottage cheese with sliced cucumber
Dinner	Moong Dal Dhokla with mint chutney
Evening Snack	Aloo Gobi with roti and mixed vegetables

Day 5: Friday 

Meal	Menu
Breakfast	Rajma Masala with brown rice and spinach salad
Mid-Morning snack	Besan Chilla with green chutney
Lunch	Boiled chickpeas with diced cucumber
Afternoon Snack	Cottage cheese with sliced tomatoes
Dinner	Sprouts and cucumber salad with lemon dressing
Evening Snack	Palak Paneer with roti and mixed vegetables

Day 6: Saturday 

Meal	Menu
Breakfast	Paneer Bhurji with brown rice and mixed salad
Mid-Morning snack	Vegetable Idli with sambar and coconut chutney
Lunch	Greek yogurt with chopped fruits and nuts
Afternoon Snack	Boiled chickpeas with diced tomatoes
Dinner	Sprouts and cucumber salad with lemon dressing
Evening Snack	Vegetable Korma with quinoa and cucumber salad

Day 7: Sunday

Meal	Menu
Breakfast	Dhokla with mint chutney
Mid-Morning snack	Greek yogurt with chopped fruits and almonds
Lunch	Bhindi Masala with roti and mixed salad
Afternoon Snack	Boiled eggs with cucumber and carrot sticks
Dinner	Sprouts and tomato salad with chaat masala
Evening Snack	Tofu Matar with brown rice and cucumber salad

Follow this Indian vegetarian diet for bodybuilding with discipline and achieve your muscle building goals.

Conclusion

In summarising, If you are a vegetarian and you want to build muscle, then you can add a lot of muscle building  vegetarian foods options into your muscle building vegetarian diet. So, you just need to eat a high amount of protien like: 

• lentils
• paneer
• dairy products
• grains like gramme
• soya chunks etc. 

Good amount of fats like:

• peanut butter
• nuts
• seeds etc. 

Vitamins and minerals like:

• green leafy vegetables
• Seasonal fruits
• cucumber
• onion
• tomato etc.

Frequently Asked Questions 

 

What vegetables are rich in protein?

 

   

Vegetables rich in protein include edamame, spinach, broccoli, peas, Brussels sprouts, and asparagus. Edamame boasts about 18.5 grams of protein per cup, while spinach and broccoli provide approximately 5 grams per cup. Peas offer around 9 grams per cup, while Brussels sprouts and asparagus contain roughly 4-5 grams per cup.

 

 

What are 5 body building foods?

 

   

Five bodybuilding foods include chicken breast for lean protein, eggs for complete protein and healthy fats, salmon for omega-3 fatty acids and protein, Greek yogurt for probiotics and protein, and quinoa for complex carbs and protein. These foods support muscle growth, recovery, and overall strength development in bodybuilding endeavors.

 

 

What vegetables are rich in protein?

 

   

Five protein-rich vegetarian foods include tofu, lentils, chickpeas, quinoa, and Greek yogurt (if you consume dairy). Tofu offers about 10 grams of protein per 3.5 ounces, lentils and chickpeas provide around 9 grams per half cup cooked, quinoa offers about 8 grams per cup cooked, and Greek yogurt typically contains around 15 grams of protein per 6-ounce serving

 

 

How to get 120g of protein a day vegetarian?

 

   

To reach 120g of vegetarian protein daily, incorporate foods like tofu (20g per 100g), lentils (9g per 100g), chickpeas (8g per 100g), quinoa (4g per 100g), Greek yogurt (10g per 100g), and almonds (21g per 100g). A meal plan might include tofu stir-fry, lentil soup, quinoa salad, yogurt snack, and almond topping.

 

 

What vegetarians should eat to gain muscle?

 

   

Vegetarians aiming to gain muscle should focus on protein-rich foods like tofu, tempeh, lentils, chickpeas, quinoa, Greek yogurt, and cottage cheese. Incorporate ample servings of vegetables, nuts, and seeds for added nutrients. Consume balanced meals and snacks throughout the day to support muscle growth and recovery.