What Is The Best Vegetarian Indian Bodybuilding Diet For Muscle Gain And Fat Loss?

Akash Sehrawat

2 min read | Jan 3, 2019

A Sample Indian Bodybuilding Vegetarian Diet


Please note that the diet for muscle gain and fat loss will have the same food items; only the number of calories and possibly the macronutrient profiling will change. I assume that a vegetarian (unlike a vegan) will consume eggs and milk.


Breakfast Options


-Oatmeal with banana and crushed almonds with some unprocessed honey.


-Asian mushroom omelet with 3 slices of whole wheat bread.


Lunch Options


-Brown rice with rajma (red beans) and a big bowl of green salad.


-2 or 3 Chappatis with dal (Lentils), any cooked vegetables and a bowl of salad.


Dinner Options


3 rotis+ 2 bowls dal, a big bowl of salad and mixed veg.


Try and get it cooked in desi ghee. Why? it’s a myth that ghee is bad for your health.


Related Article: Is Ghee Good For Health?


Add snacks


Almonds and walnuts are the best. Eat bananas generously as a pre-workout and/or post-workout.


Related Articles:


Almonds Benefits For Health | How Many Almonds In A Day?


Benefits of Walnuts | How Many Walnuts Should You Eat Per Day?


Protein Smoothie (Optional)


Cows milk+Whey. Add more fruits like strawberries etc., if you like. Add a little bit of chocolate syrup. this works wonders for me, as it satisfies my sweet cravings and helps me to stay away from donuts, pastries etc. One can have this smoothie as a complete meal, either as breakfast, lunch or dinner.


To get more protein, eat yogurt and paneer (cottage cheese) with your meals. It ok to eat 3 meals a day (eating smaller meals a day is purely a myth, and it’s not superior to eating lesser meals ).


Include a lot of green vegetables (in the form of salads mainly), as micronutrients in them aid in the chemical processes in the body, which helps build muscles.


To gain muscle: Eat about 200–500 calories more than your TDEE.


To lose fat: Eat about 500–750 calories less than your TDEE.


Related Articles:


How To Lose Weight And Keep It Off Permanently


Ultimate Guide On How To Gain Weight- The Right Way


Macro distribution varies based on genetics and cultural and environmental factors. I eat low-moderate carbs during a cut (it helps improve my insulin sensitivity). At the same time, I eat about 40–50% of calories from carbs during the bulk phase.


In either phase, I make sure that my carbs are complex in nature. I completely avoid simple sugars and only have them in the form of fruits.


I hope this helps! 🙂


For more diet plans, you can enroll into my free course, The FAB-D Diet.


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About Akash Sehrawat

Akash is a creator of 25+ programs and certificate courses in which more than 200,000 students have enrolled both on Udemy and Fabulous Body's native platform. Akash is also an author of three books that can be found on Amazon. His answers on Quora have gathered more than 12 million views in less than a year.


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