Complete Vegetarian full day diet plan for muscle gain

    🕒 Full‑Day Meal Plan

    Early Morning (6:30–7:30 AM) – Wake‑Up

    • Warm lemon water + 5–6 soaked almonds + 2 walnuts
    • 1 banana or fruit
    • Optional: small cup green tea or black coffee

    Pre‑Workout Breakfast (7:00–8:00 AM)

    • 3 besan (gram flour) chillas stuffed with ~100 g paneer
    • 1 bowl (~150 g) Greek yogurt or curd
    • 1 seasonal fruit (apple/banana

    Mid‑Morning Snack (11:00–11:30 AM)

    • 1 scoop plant‑based or whey protein shake + 3‑4 soaked dates or another fruit

    Lunch (1:00–1:30 PM)

    • 1 cup brown rice or 2 bajra/jowar rotis
    • 1 bowl (1 cup) rajma or chole
    • Stir‑fried mixed vegetables (seasonal)
    • 1 small bowl curd or buttermilk

    Afternoon Snack / Pre‑Workout (4:00–4:30 PM)

    • Peanut‑butter whole‑grain toast or rice cake
    • 1 glass soy or almond milk (or soy milk)
    • 1 banana

    Post‑Workout (6:30–7:00 PM)

    • Smoothie: milk (or plant milk) + oats + peanut butter + banana + optional protein powder

    Dinner (8:00–8:30 PM)

    • 2 ragi/millet rotis or quinoa (1 cup cooked)
    • Paneer bhurji or tofu stir‑fry (~100 g paneer/tofu)
    • Side salad tossed with seeds like pumpkin or flax
    • Small bowl lentil or vegetable soup

    Bedtime Snack (10:30 PM)

    • Warm milk with turmeric or low‑fat Greek yogurt (~200 ml)
    • Handful roasted pumpkin seeds or hemp seeds

    📊 Approximate Daily Macros

    MealProtein (g)Carbs (g)Fats (g)
    Early Morning + Breakfast~35~50~20
    Mid-Morning~20~25~5
    Lunch~30~60~10
    Afternoon Snack~15~40~12
    Post-Workout~30~45~10
    Dinner~25~40~15
    Bedtime Snack~10~10~8
    Total~155 g~270 g~80 g

    (Macronutrients may vary slightly based on portion sizes and preparation.)

    🔄 Variations & Swaps

    • Swap besan chilla + paneer with moong dal chilla or tofu scramble.
    • Replace rajma/chole with moong dal or soy chunks curry.
    • Try quinoa khichdi, mixed dal pulao, or paneer with jowar/bajra rotis.
    • For snacks, use roasted chana or makhana, nut bars, or sprouts salad.

    ✅ Key Tips for Success

    • Aim for protein intake of ~1.6–2.2 g/kg body weight, spread across meals.
    • Stick to a 5–6 meal structure, spacing every ~3 hours to stay anabolic.
    • Ensure pairing of legumes with grains/dairy at meals to get full amino acid profiles.
    • Use nuts, seeds, and plant‑based oils for healthy fats and extra calorie support.
    • Prioritize strength training, rest, and hydration—they are as important as diet.