Although I am a non-vegetarian, I have helped countless vegetarians gain muscle weight. I want to point out the fact that getting protein for vegetarians is not tough, and you can cross 100g daily (if it is required).

Related Article: The Ultimate Guide To Consume Up to 100g Of Protein If You Are A Vegetarian (Or A Vegan )

Now, the first step is to figure out how many calories one needs to consume in order to maintain weight. This is also termed the TDEE (Total daily energy expenditure).

Related Article: TDEE Definition: Total Daily Energy Expenditure

TDEE is the amount of calories you burn in a 24-hour period. It’s the sum of your basic metabolic rate and the thermic effect of calories. There are 2 accurate formulas that can figure this out for you:

-The Katch-Mc Addle Equation

-The Mifflin-St Jeor Equation.

Related Article: How To Lose Fat | In Five Simple Steps

Once you have figured out how many calories are required to maintain your weight, you need to eat roughly 15 to 20% more than this to gain weight and build muscle.

Eat more than this percentage (i.e. more than 25% of your TDEE); you risk gaining more fat and eat less ( less than your TDEE ), and you will not gain muscle. Getting your macros (carbs, protein and fat) right is a hit-and-trial process, and you will improve with time.

Now, Calorie Counting Is A Rather Tedious Process; Instead, Do The Following Things

1) Note that we all eat a very limited variety of meals. For example, I have been eating eggs in my breakfast for over a decade now, and I am still not bored!

Anyways my point being our ingredients list is very limited, and once you start “googling” their caloric values and maintain a dairy for the same. Over time, you will have a pretty clear idea of how many calories you consume.

2) Eat slowly. It takes our brain 15 minutes to figure out whether we are full or not. So once you are full, eat slightly more. Only slightly.

Here Is A Sample Vegetarian Diet Plan To Build Muscle

-4 Whole eggs+ 2 whole wheat bread with a glass of cow’s milk; add oatmeal as an option. You can also make your oatmeal with milk to increase the protein content.

-Indian thali- 3 rotis+ 2 bowls dal (17g protein roughly), 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 pre-workout and 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?

-Postworkout- A big glass of banana shake, 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.

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.