Often when you want to build your body, people recommend you to eat non-veg and eggs. This is the reason why many times people feel that what diet should they eat to gain weight. But let us tell you that many vegetarian diets contain plenty of protein and other essential ingredients, which help in building your body. So, today in this article, I am giving a gym diet chart for vegetarians.
Gym Diet Chart For Vegetarian:
If you are thinking of going to the gym and looking for a gym diet chart for vegetarian people, then in this article we are giving you complete information about the vegetarian bodybuilding diet. It is generally considered good to be vegetarian.
But there is also a misconception that people doing gym workouts and bodybuilding do not get the necessary nutrients for the body from vegetarian food. However, this is not true. With a healthy vegetarian diet, the body and muscles can be made by going gym.
Soyabean, cottage cheese, milk, buttermilk, black gram, green peas, tofu, yogurt, peanuts, all kinds of pulses, walnuts, almonds, protein bars, and protein powders. These are the things using which even a vegetarian person can easily create a good body. There is a very good amount of protein in all these things, talking about carbs and healthy fat, so you can get it easily by eating your home.
Let’s say your weight is 60 kg and you have to increase your weight just to make a good body. So how will Diet Chart For Muscle Gain In Hindi be told for such people? This is a Gym Diet Chart Vegetarian In Hindi for vegetarian people that will work for everyone and you can follow it to create a good body.
Early Morning (7:00 a.m. – 8:00 a.m.):
If you go to the gym, then you will know that you have to take the first diet before breakfast i.e. in the morning. An early morning gym diet chart for vegetarians provides energy to the body and makes the muscles active.
- 50 grams soaked soybean + 10 soaked almond
- Black gram + 10 soaked almond
- A glass of milk without cream + soaked almonds
- One fruit + whey protein
Breakfast (9:00 a.m. – 10:00 a.m.):
After the first diet in the morning, the second diet is your breakfast. Although breakfast in the morning is very important for everyone if you do gym then breakfast is very important, especially for you.
- Wheat flakes
- A bowl of oatmeal
- Veg sandwiches + black coffee
- Whole Wheat toast + butter + milk
- Quinoa with milk without cream and some almonds
- 1 large glass of buttermilk or 1 glass of milk + 2 bananas
Mid-morning (11 a.m. – 12 p.m.):
It is generally believed that instead of overeating at once, one should eat little by little. The same rule applies to those going to the gym. Therefore, after the morning breakfast, gym-goers should take a diet in mid-morning as well.
- Buttermilk
- Bowl of chopped pineapple
- A bowl of grapes
- Bowl of watermelon
Lunch (1:00 p.m. – 2:00 p.m.):
Lunch is considered a complete diet and it gives your body enough energy. Since lunch involves complete food, gym people should strictly follow the lunch diet chart.
- Two rotis made of jowar, millet, or wheat+ A bowl of lentils + Paneer
- Brown rice + Mixed vegetables.
- Broccoli salad + a small bowl of curd
After Lunch (3:00 p.m. – 4:00 p.m.):
- Protein Bar
- 2 Boiled Potatoes
- 1 Banana
- Any 1 Fruit
Evening Snack (5:00 p.m. – 6:00 p.m.):
As mentioned above, gym people have to take many diets throughout the day, so it is necessary to take evening snacks. Evening snacks should not be eaten heavily.
- Sprouts
- A glass of buttermilk
- 1 banana or 1 apple
- Chickpeas or black gram with onion, tomato, cucumber, lemon juice
- Paneer and spinach rolls
- Two brown breads with carrots
- Orange or fresh apple juice
Dinner (8:00 p.m. – 9:00 p.m.):
Some people skip dinner altogether according to their age or they sleep after eating very light things. But for the gym, a night diet is also very important. Whatever type of diet you take throughout the day has a great effect on your body and muscles, so vegetarian people who go to the gym should never skip dinner.
- 2 chapattis of wheat or jowar millet, or brown bread + vegetables + a bowl of boiled lentils + Paneer.
- A small bowl of brown rice + vegetables + a bowl of boiled lentils + Paneer
- Vegetable soup + broccoli salad
- A lot of green salad
Bedtime Snack (10:00 p.m. – 11:00 p.m.):
Many people do not eat or drink anything after having dinner. But people who go to the gym have to follow the final diet chart even before they go to sleep.
- A glass of lukewarm water
- A cup of green tea
- One glass of milk
FAQ:
Q. Can a vegetarian diet support muscle gain and fat loss?
A. A well-balanced vegetarian diet with sufficient protein, complex carbs, healthy fats, and micronutrients can support both muscle gain and fat loss. You just need to ensure you’re meeting your calorie and macronutrient needs.
Q. What are the best vegetarian protein sources for gym-goers?
A.
- Legumes: Lentils, chickpeas, black beans
- Dairy: Greek yogurt, paneer, low-fat milk, cheese
- Soy: Tofu, tempeh, soy chunks, soy milk
- Plant-based protein powders: Pea, rice, hemp protein
- Grains & Seeds: Quinoa, chia seeds, hemp seeds, amaranth
- Nuts & Nut Butters: Almonds, peanuts, peanut butter
Q. Do vegetarians need supplements for gym performance?
A. Not always, but some may benefit from:
- Protein powders (plant-based or whey, if not vegan)
- Vitamin B12
- Iron (especially menstruating women)
- Omega-3 (ALA, DHA) from algae oil
- Creatine (vegan-friendly options available)
- Vitamin D3
Consult a healthcare professional before supplementing.
Q. How much protein should a vegetarian gym-goer consume?
A.
- For muscle gain: ~1.6–2.2 g of protein per kg of body weight/day
- For fat loss with muscle retention: ~1.8–2.5 g/kg/day
Q. Can I build muscle without eating eggs or meat?
A. Yes. Focus on combining high-protein vegetarian foods, progressive resistance training, and enough overall calories. Ensure a complete amino acid profile by mixing legumes + grains (e.g., rice + dal, peanut butter + bread).
Q. How can I ensure I’m getting enough calories as a vegetarian?
A.
- Add calorie-dense foods like nuts, seeds, peanut butter, whole grains, dairy, and avocados
- Use healthy oils like olive or coconut oil in moderation
- Eat frequent meals and snacks
Q. Is intermittent fasting okay on a vegetarian gym diet?
A. Yes, but you must carefully plan meals to:
- Hit your macronutrient targets
- Fuel your workouts
- Avoid nutrient deficiencies
Q. What should I avoid on a vegetarian gym diet?
A.
- Excessive processed soy/meat alternatives
- High-sugar granola/protein bars
- Low-protein meals/snacks
- Overeating carbs with little protein
- Skipping meals post-workout
Q. How do I track progress on a vegetarian gym diet?
A.
- Monitor weight, body fat %, strength, and muscle measurements
- Use apps like MyFitnessPal to track calories/macros
- Adjust diet every 2–4 weeks based on results
Bottom Line:
This is such a Gym diet chart for vegetarians that will be very good for those boys who want to increase weight and make good muscles. We have not included some things in it, but you can use them by changing them. Some people may feel that according to this plan, we will have to eat all day.
Along with protein, you will also focus on eating lots of vegetables and fruits, because from them we get vitamins and minerals which are necessary for building a body. You can eat fruits and vegetables anytime, they have no fixed time. Along with this, you also have to take special care of comfort.
Have to sleep early in the night and give complete rest to the body, muscles will get complete rest only then they will be able to become big and strong. Hope you know how to take a diet to build your body.
Amrita