DIET & NUTRITION
Complete Vegetarian full day diet plan for muscle gain🕒 Full‑Day Meal Plan Early Morning (6:30–7:30 AM) – Wake‑UpWarm lemon water + 5–6 soaked almonds + 2 walnuts1 banana or fruitOptional: small cup green tea or black coffeePre‑Workout Breakfast (7:00–8:00 AM)3 besan (gram flour) chillas stuffed with ~100 g paneer1 bowl (~150 g) Greek yogurt or curd1 seasonal fruit (apple/bananaMid‑Morning Snack (11:00–11:30 AM)1 scoop plant‑based or whey protein shake + 3‑4 soaked dates or another fruitLunch (1:00–1:30 PM)1 cup brown rice or 2 bajra/jowar rotis1 bowl (1 cup) rajma or choleStir‑fried mixed vegetables (seasonal)1 small bowl curd or buttermilkAfternoon Snack / Pre‑Workout (4:00–4:30 PM)Peanut‑butter whole‑grain toast or rice cake1 glass soy or almond milk (or soy milk)1 bananaPost‑Workout (6:30–7:00 PM)Smoothie: milk (or plant milk) + oats + peanut butter + banana + optional protein powderDinner (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 flaxSmall bowl lentil or vegetable soupBedtime Snack (10:30 PM)Warm milk with turmeric or low‑fat Greek yogurt (~200 ml)Handful roasted pumpkin seeds or hemp seeds📊 Approximate Daily MacrosMeal Protein (g) Carbs (g) Fats (g)Early Morning + Breakfast ~35 ~50 ~20Mid-Morning ~20 ~25 ~5Lunch ~30 ~60 ~10Afternoon Snack ~15 ~40 ~12Post-Workout ~30 ~45 ~10Dinner ~25 ~40 ~15Bedtime Snack ~10 ~10 ~8Total ~155 g ~270 g ~80 g(Macronutrients may vary slightly based on portion sizes and preparation.)🔄 Variations & SwapsSwap 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 SuccessAim 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.