Vegetarian Bodybuilding Diet Plan: An Indian-Based 1-Day Sample Diet Schedule 

Snehil Sharma

Written by Snehil Sharma

vegetarian bodybuilding diet plan

Table of content

A protein-rich vegetarian bodybuilding diet plan is key to great fitness. Protein is the base for bodybuilders striving to increase muscle mass. But if you are new to bodybuilding, there may be a lot of questions that you have related to the fitness goals you want to achieve.

So, today we have come up with a vegetarian diet plan for you that will help you get remarkable results.

If you are a vegetarian or vegan, it is possible to meet the challenges of a high-protein diet with a plant-based bodybuilding meal. There is a misconception that vegetarian food will not be able to provide you with the necessary nutrition for bodybuilding.

But this is not true. You can build your muscles by consuming a healthy vegetarian diet as well.

One of the perfect examples of the same is the Bollywood hunk “Vidyut Jamwal.” He is vegan, not to mention having a fabulous muscular body. So, if a vegan diet can make your body so toned, then why not a vegetarian one?

Role Of Protein In Vegetarian Bodybuilding Diet Plan PDF

You may have chosen to be vegetarian for a number of reasons, which may include your health conditions, environmental concerns, or ethical beliefs. But the fact that you can’t consume animal-based foods should not restrict you from training as a bodybuilder.

So, focusing on a high-protein vegetarian bodybuilding diet plan pdf includes the right balance of macronutrients to support muscle gain. Thus, consuming adequate carbohydrates and healthy fats in the diet is as easy for a vegetarian as it is for an omnivore.

On the other hand, protein is made up of a combination of nitrogenous compounds called amino acids. When they get absorbed by your body, these acids become the raw material required to make proteins, which are necessary for nearly every biochemical reaction in the human body.

Protein supplies act as a carrier agent in our blood to transport oxygen to our muscles and produce hormones that are needed for muscle growth.

Indian Vegetarian Bodybuilding Diet Plan Muscle Building 

There is a well-planned veg bodybuilding diet plan for muscle gain that meets energy needs and contains various plant-based protein foods. This may include foods like beans, lentils, seeds, nuts, grains, etc. that can provide a good amount of protein source for bodybuilders without the use of any special foods or supplements.

So, let’s jump in deep and know what veg protein foods for bodybuilding diet plan pdf should look like for bodybuilders.

Please Note: This diet plan is a sample of meals that you can consume, but if you want quick and desirable results, then you must go for a customized diet plan. Our experts will help you understand your body’s needs and prepare a diet plan accordingly.

So, here is a  veg diet plan for bodybuilding:

Early MorningLuke Warm water+ 1 Teaspoon flaxseeds (roasted) + Soaked Almonds
BreakfastOatmeal + Grilled paneer (marinated)
Mid MealGaining smoothie (banana + milk + oats + peanut butter
LunchPaneer biryani +curd +salad
Pre workout1 glass beetroot juice + 1 peanut butter rice cake (30-40 minutes before workout) 1 cup of black coffee before 5-10 minutes of workout
Pre-workout1 scoop whey protein
DinnerScrambled tofu + chapati + salad
Bedtime1 glass milk

Apart from this, some basic things need to be taken care of while following the best vegetarian diet for bodybuilding veg. Let’s take a look.

Tips To Help You Follow The Vegetarian Bodybuilding Diet Plan

Let’s learn a few tips that can be followed along with the vegetarian bodybuilding meal plan:

1. Get Enough Calories 

The most essential thing to keep in mind while on a vegetarian bodybuilding diet plan is to get enough calories. If somehow you don’t take enough calories your body will use the incoming protein for fuel which would, in turn, lead to a deficit.

2. Swap Rice With Quinoa

If you can’t skip rice from your diet, then it is time to take the plunge toward quinoa. It tastes very similar to brown rice but has a much higher protein content than brown rice. In fact, it is a complete source of protein.

3. Eat Plenty Of Fruits And Vegetables

Always include a variety of fruits and vegetables in your diet. This will make sure that you get all the important nutrients. In addition, these fruits will also provide the required antioxidant protection to keep the immune system robust and strong.

4. Keep Workouts Short But Intense

Many top dietitians believe that vegetarians aiming for bodybuilding should keep their workouts short but intense. Doing so will help them prevent muscle loss. If they indulge in strenuous, long workouts, then their protein requirements will be elevated. This can be challenging on a muscle-gain diet plan for vegetarians.

5. Include Nuts In The Diet

Including dry fruits, nuts, and seeds provides a healthy source of fat and will provide a long-lasting form of energy as well. Consuming a handful of nuts every day in the morning is beneficial for health. It’ll significantly boost calorie intake and build muscles easily.

6. Big Yes To Peanut Butter 

Try to include peanut butter in your diet. It is a good way to boost your fat content. Also, it will help you boost your total calorie intake. You, moreover, even include peanut butter on whole grain toast, have it with fruits like bananas or apples, or add it to smoothies.

7. Add Broccoli And Spinach 

These two vegetables are good to include in your vegetarian diet plan for muscle gain. Both of these vegetables are the perfect source of calcium, which is one of the essential nutrients that a vegetarian diet lacks.

8. Monitor Body Fat Level

Vegetarian bodybuilders are, however, are concerned about muscle mass loss. Thus, it is important to monitor the body fat level from time to time. So, this will give you an idea whether

A lot of vegetarian bodybuilders are concerned about muscle mass loss. Thus, it is essential to monitor your body fat levels. This will give you an indication of whether you are losing muscle mass or not.

Please Note: This blog’s content provides generic information only. It is in no way a substitute for a qualified medical opinion. So, always consult a dietitian, a specialist, or your own doctor for more information regarding the vegetarian bodybuilding diet India.

A Word From Fitelo On “Vegetarian Bodybuilding Diet Plan.”

In many studies, it has been shown that you don’t need to consume food while exercising if your workout takes less than one hour. But if your training session is tough and lengthy, then you can consume 50–100 calories from a high-carb snack every half hour.

So, therefore, we believe that the above meal sample will help you at least start your diet plan. Thus, it will help you achieve the body shape that you have been aiming for. But if you want a more detailed vegetarian bodybuilding diet plan, then schedule a call with our experts. They will definitely guide you.

Weight Loss Transformation Of A Girl Name Palak

Today we have a story to tell you of Palak’s weight loss transformation. She lost 11.5 Kg and overcome her PCOS issues with our customized diet plan. So, without a delay, let’s read more about her experience with Fitelo.

Neeru Bajwa Fitness Secret ( What I eat in a day ) | Fitness Tips

Fitelo is thrilled to welcome the fitness, health, and beauty icon – Neeru Bajwa to our family! So, join us in this exciting partnership to achieve your fitness goals just like the Queen of Punjabi Cinema!”

Fun Fact

Ever since Google Baba and influencers have come into the picture choco bar (ice cream) has become a villain and oats cookies are the new heroes. But what is the reality behind all these? To find out the answer click here.

Frequently Asked Questions

Can I Build Muscle On A Indian Veg Diet Bodybuilding Diet Plan?

It’s a common misconception that it is difficult to build muscle on a vegetarian diet. After all, a chicken breast or steak provides much more protein per ounce than beans or whole grains. But building muscle as a vegetarian is absolutely doable.

What Are The Best Foods For Vegetarian Bodybuilding Diet Plan?

Foods to eat in veg diet chart for bodybuilding:

  • Beans and legumes.
  • Hemp, flax, sunflower, and chia seeds.
  • Quinoa and amaranth.
  • Soy products.
  • Calcium-fortified plant milk and yogurt.
  • Vegan protein powders.

How Much Protein Per Day Does A Human Body Require?

A sedentary adult should consume 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.

Can You Download Vegetarian Bodybuilding Diet Plan Pdf?

Yes, you can, however, download the vegetarian bodybuilding diet plan pdf here.

What Are The 8 Full Vegetarian Diet Plan For Bodybuilding?

Add them to your weekly nutrition to support your growth, strength, and recovery.

  • Greek Yogurt.
  • Oatmeal (And Other High-Fiber Foods)
  • Grapefruit.
  • Beets/Beetroot.
  • Butter.
  • Bananas.

What Do Indian Bodybuilders Consume If They Are Vegetarian?

As a part of the Indian vegetarian diet plan for bodybuilding legumes, cottage cheese, and milk are the best sources of protein. Sprouts are a rich source of protein and a healthy snacking option. Also, don’t forget to add a lot of legumes to your diet. You can have boiled chickpea or black chana as a snack.

Contact Us Today

If you like recipes shared by Fitelo and want to make fitness and food best friends. Then join our hands in making the world a healthier place, starting from you. We are always here for you so contact us our experts are here to help you with diets, health problems, and weight issues, your name will sort it.


This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Comments are closed.

The first step to a healthier you starts here. Talk to our experts now

Get access to 500+ healthy and tasty recipes, fitness tips and more. Subscribe to our newsletter