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Best Bodybuilding Diet Plan [Vegetarian]


Are you a vegetarian who was made to believe that it is impossible to pack on muscle on a vegetarian Bodybuilding Diet? Is it really mandatory to consume typical bodybuilding foods like chicken breast, eggs and fish to build tons of muscle? Here is the Best Bodybuilding Diet for Vegetarians.

Best Bodybuilding DietWell, the answer is a logical no! While a vegetarian bodybuilders growth will definitely be slower than that of non-vegetarian bodybuilders, there will be growth, no matter what. Check out our bodybuilding diet plan for men (Vegetarians).

The Logic

Firstly, the body isn’t concerned with the ‘food’ you consume but the nutrients you get from that food. Hence, if you’re fulfilling the nutrient requirements of your body, training hard and recovering, you will grow.

Another misconception planted in the minds of vegetarians is that proteins; the building block nutrient, is incomplete in vegetarian foods. And therefore, the protein content of veg foods doesn’t count.

Well, the fact is that our body has amino acid requirements, not protein requirements. And, if we combine proteins from different vegetarian sources (for e.g. grains + legumes) we will get a full spectrum of amino acids thus consuming ‘complete protein’.

Also, another thing to keep in mind is that vegetarians can consume dairy, which in itself is a high-quality protein source. Below is a table which shows the PDCAA

scores (currently adopted as the best tool for analyzing protein quality) of proteins from different sources.

Best Bodybuilding Diet Plan for Vegetarians:

Here is the 2800 calorie Vegetarian Bodybuilding diet plan. This is ideal for underweight people ranging from 65-75kg.

Best Bodybuilding Diet Plan for Vegetarians

The macronutrient breakdown of this diet is as follows:

  • Protein- 150g
  • Carbohydrates-330g
  • Fats-95g

The overall diet is arranged in such a way that you will get around 20-40g protein with each meal. Also, it would be ideal if you use a food weighing scale to ensure you’re eating the mentioned foods in desired quantities.

Note – Raw/uncooked weight is mentioned aside every food item.

  • Paneer Bread Sandwich (100g paneer, 4 slices bread).
  • ½ Litre Double Toned Milk.
  • 10g flax seed powder.
  • 1 Serving Multivitamin.
  • 2000IU Vitamin D.
Meal 2 – Brunch:
  • Nuts (30g).
  • Choose from a variety of nuts.
  • e.g cashews, almonds, walnuts, peanuts.

Also read: Exercise you’ll ever need to shape up your body.

Meal 3- Lunch:
  • 2 Rajma (50g).
  • 3 roti.
  • Curd(150g).
  • Green vegetables.
Meal 4- Pre Workout:
  • Protein-Banana Shake.
  • ½ Litre double toned milk.
  • 2 big bananas.
  • 1 scoop whey.
Meal 5 – Dinner:
  • Rice (50g).
  • Paneer (100g).
  • 2 bowl daal (50g).
  • Green vegetables.

If you are skinny and trying to put on mass and basic structure to your physique, couple this diet with a compound lifting routine. Focus more on multi-joint lifts rather than isolation work and you should totally see some gains.

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