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High protein vegetarian diet plan
Many people who go to the gym are such that they are vegetarian, such people do not know what to eat and drink after doing gym.
We have brought a great blog for vegetarian people, a veg diet chart for High protein & Gym Muscle Gain. In this article, you will know what you should eat from morning till night.
We did not use any supplements in this diet plan, if you have supplements then you can use them.
Keeping your goal in mind, you should keep your diet according to your weight for a high-protein vegetarian diet plan.
It is necessary for health for an ordinary person to take as many grams of protein as his weight, for example, if you weigh 55 kg, then you should consume at least 55 grams of protein daily.
And in the same way, whoever goes to the gym, then you should take 2 times more grams of protein than your weight, for example, if your weight is 55kg, then 55 × 2 = 110 grams of protein should be eaten.
(Your weight × 2 = Protein in grams)
If you want to lose weight, then you should reduce calories in the diet, this will help you in weight loss on the contrary, if you are underweight or you want to increase muscle, then you should increase calories and protein and do not forget to drink a lot of water.
Before the gym diet plan, we should keep some things in mind such as Macro.
What is a Macro?
The right amount of proteins, fats, and carbohydrates are called macro or micronutrients. Whether that food is raw or cooked, they are present in every food.
Generally, carbohydrates are 50%, protein 25%, and fat 25% in macro. You can make the body of your choice by increasing its quantity.
High protein Vegetarian Diet plan/ Chart for Muscle Gain:-
( Meal 1 ) 7-8 am:-
Mass gainer shake(Ingredient/Recipe):- 1 Banana + 40 g Oats + 1 tsp Peanut Butter + 10-12 Almonds + 1 tsp complain (for flavor) + 350ml Milk (Low Fat) + Spinach Little (Spinach) All these are well mixed in a mixer. Grind it and drink it.With this you will get 7 grams of protein, 55 grams of carbohydrates, and 13 grams of fat.
(Meal 2) 9-10 am:-
Breakfast (Breakfast)(Ingredient/Recipe) :- 4 Bread Slices + 2 tbsp Peanut Butter + 1 Banana + 200ml Milk (Low Fat)
(Meal 3) 12-1 PM:-
Lunch(Ingredient/Recipe):- 1 cup soya chunks + 1 cup brown rice + 1 cup red kidney beans + 1 cup white gram + 150 grams curdMake khichdi and eat them well. With this, you will get 41 grams of protein, 70 grams of carbohydrates, and 7 grams of fat.
(Meal 4) Before going to the gym (Pre Workout):-
(Ingredient/Recipe) :- Coffee
(Meal 5) 1 hour after coming from the gym (Post Workout):-
(Ingredient/Recipe) :- 2-3 Bananas + 350ml MilkThis will give you 8 grams of protein, 43 grams of carbohydrates and 4 grams of fat.
(Meal 6) Night’s intake (Dinner):-
(Ingredient/Recipe) :- Paneer vegetable 200-250 grams + 2 chapatis + 150 grams curd + 1 plate salad This will give you 36 grams of protein, 49 grams of carbohydrates, and 32 grams of fat.
Is the body made of only non-vegetarian people?
Those who think that eating only non-veg makes your muscles, then it is not right at all. Vegetarians are also bodybuilders who have built a good body without eating chicken, meat, and eggs.
But it is also true that the body of non-vegetarian food is formed more quickly than in vegetarian people because there is only more lean protein in non-vegetarian food and it fulfills your daily protein requirement.
Best high-protein Vegetarian foods for Muscle building –
Banana, Almond, Walnut, Peanut Butter, Milk, Paneer, Soyabean, Groundnut, Mung Dal, Chapati, Roti, Spinach, Curd, Fig, Gram, Gram Dal, Roti, Dryfruits, Green Peas, Buttermilk, Protein Bar, Whey Protein Many types of pulses, you will get good amount of protein and vitamins in all these things.
By consuming all these things, any vegetarian person can comfortably build a good body by building muscle mass and increasing weight.
But your muscle growth is good, your body will not grow only with a good diet, you have to give rest to your body after doing good exercise. You have to take good sleep for at least 6-7 hours only then you will see the results.
Along with this, you have to drink 3 to 4 liters of water daily, this will detox your body and also eat fruits and vegetables for a high protein vegetarian diet plan.
What is protein? muscle growth and some facts about protein
Protein is a micronutrient that is essential for the repair and growth of muscles. Proteins are chemically composed of amino acids, amino acids are the building blocks of proteins that make up our muscles.
The body needs 21 amino acids, out of which 12 amino acids are made by our body itself, the remaining 9 amino acids we have to take through food.
Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are all these amino acids needed by the body, we should take with the help of protein, the protein which contains all these amino acids is called a complete protein.
A deficiency of protein reduces your immunity and growth. Protein is also essential for repairing our issues. Eating more than 2.5 grams of protein per kilogram of weight can lead to liver problems, difficulty in breathing, lack of fiber, vitamins and minerals, obesity, dehydration, and upset stomach.
You cannot build a body just by having a good diet or just exercising. You have to exercise by maintaining a good diet and giving rest to your body, then you will be able to achieve a good body. We told you a high-protein Vegetarian Diet Plan for Muscle Gain in this blog if you are a vegetarian then what should you eat so that you can help in Muscle Building, Body Building?
*If you like the information given by us, do not forget to share. Please comment below for any advice or suggestions.
( Our purpose is simply to provide you with information. Be sure to consult a specialist or your family doctor before consuming anything. )