Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Vegetarian diet plan for muscle gain
a Vegetarian Diet for Muscle Building
Can Vegetarians Build Muscle Without Meat?
Building muscle is mostly associated with high protein diets, there is a very popular belief that you need animal product to gain muscle, but vegetarian diets can be highly effective for muscle gain if you planned diet properly.
Importance of a Balanced Plant-Based Diet
There are lot of health benefits if you take a vegetarian diet is rich in fiber, vitamins, minerals which helps to overall health and well-being. Plant – based diet is having less chance of heart disease, high blood pressure and type 2 diabetes. With proper and balanced diet, you can obtain sufficient amount of protein, calories and important nutrients which support muscle growth in body.
Key Nutrients for Muscle Gain in a Vegetarian Diet
1. Plant-Based Protein Sources
Protein is important building block for muscle which helps in repairs and growth of the muscle. Which repair tissues after workouts there are lot of plant-based protein sources like lentils, soya chunks and tofu that you can eat after workout.
2. Healthy Carbohydrates for Energy
Carbohydrates fuel workouts provide energy for your energetic workout and support recovery. There are lot of carbohydrates sources such as brown rice, oats and sweet potatoes are good vegetarian source that keeps energy level stable during workout and prevent muscle fatigue.
3. Good Fats for Hormonal Balance
Fats support hormones production and overall cell health. It is necessary to focus on hormonal balance while gaining muscle There are some sources like avocado, nuts and seeds that will help you to balancing the hormone.
4. Vitamins and Minerals
Vitamins and minerals are important for muscle contraction, red blood cell production, bone health and immune system while gaining muscle we need good number of multivitamins and minerals to work.
Best Vegetarian Foods for Muscle Gain
- Legumes – Lentils, Chickpeas, and Beans
- Soy Products – Tofu and soy milk
- Whole Grains – Brown and Oats
- Nuts and Seeds – Almonds and Flaxseeds
- Dairy Options – Paneer and Milk
- Vegetables Rich in Protein – Spinach, Mushrooms and sprouts
Sample Vegetarian Diet Plan for Muscle Gain
Morning
- 1 glass warm water with lemon
- 10 soaked almonds
Breakfast
Oatmeal made with milk or plant-based milk
Add
- 1 scoop plant protein powder
- 1 tsp peanut butter
- Fruits – banana and berries
- 1 glass fresh fruit juice or smoothie
Lunch
- 1 cup cooked brown rice
- 1 cup mixed lentil curry
- Salad for fiber and other nutrition intake
Pre-Workout Snack
- 1 banana or apple
- 1 scoop protein shake
After workout meal
- Paneer vegetables sandwich for protein intake
- 1 glass of milk or plant-based alternative milk
Dinner
- Dal soup with roti
- Minimum fried tofu with vegetables
- Steamed spinach dish
Before Bed
- A protein smoothie
- 1 tsp flaxseeds with chia seeds
Tips to Maximise Muscle Gain on a Vegetarian Diet
- Prioritize protein in every meal
For better result a high protein vegetarian diet for muscle gain is important which include lentils, paneer and tofu. Best for muscle repair after workout. - Stay Consistent
Be consistent on your diet and workout that will gradually gain muscle increasing protein intake and keep your body active and consistent on diet you will defiantly see result after some time. - Track Protein Intake Daily
Use notes to your protein intake so you track it that will help you to choose food accordingly and make diet plan easily. - Hydration is necessary
Drinking at least 2–3 litres water daily that helps in blood circulation in your bloodstream which keeps body temperature sustain after heavy workout. - Get Enough Sleep
Muscle doesn’t grow in the gym it will grow when you are taking proper rest. A vegetarian diet for bodybuilding works when you take enough sleep about 7 –8 hours.
Common Mistakes to Avoid in a Vegetarian Diet Plan
- Relying Too Much on Processed Vegetarian Foods
Over- consuming of vegetarian fast foods like burger, French fries which keeps your metabolism low, and you feel less energetic while workout. - Skipping Protein-Rich Snacks
If you are going to skip your protein intake, then it will take more time in your muscle growth because our body muscle depends on muscle building block protein (amino acid). - Ignoring Micronutrients
Ignoring micronutrients is a problematic mistake so you should not ignore it protein is part of muscle growth, but you could not avoid micronutrients which sustain body nutrients level
Conclusion
You have definitely heard that rumor that vegetarian people cannot gain muscle easily but, muscle gain is possible on a vegetarian diet when it planned correctly. A balanced proper vegetarian diet plan for muscle gain includes protein rich food like lentils, soy, and nuts. This vegetarian muscle building foods provide and energy during heavy workout. With a high protein vegetarian diet for muscle gain, you can easily gain muscle naturally and gradually. By a muscle gain vegetarian diet plan or vegetarian diet for bodybuilding delivers long lasting strength and health in your body muscle.
Yes, vegetarians can effectively gain muscle by good vegetarian diet plan for muscle gain. There is many plant-based protein like lentils and soy and dairy – paneer which has enough protein.
It depends on your weight and a high protein vegetarian diet for muscle gain should include 1 – 2 g of protein per kg of body weight daily.
Yes, soy products like tofu and soy milk are best vegetarian muscle – building foods. Which are rich in complete proteins containing all essential amino acids for muscle repair and growth.
Carbs fuel workouts and support energy recovery in a vegetarian diet plan for muscle gain we need good amount of carbs that we contain it from whole grains, brown rice and sweet potatoes which provide long lasting energy.
Yes, but some supplement like vitamin D and B12 make it easier with right vegetarian muscle building food. But always concern to your dietitian or doctor before consuming it.
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