The Ultimate Indian Diet Plan For Muscle Gain

Written by: Kaushik Jethva

Last Updated: July 5, 2023

different healthy food with diet plan on wooden table
Different healthy food with diet plan on wooden table

Are you looking to build muscles with the help of the Indian kitchen? India, with its rich culinary heritage, offers an array of foods that can help you build muscles without compromising on taste. In this guide, we will explore the Indian diet plan for muscle gain. We’ll focus not just on the non-vegetarian options but also extensively on the Indian veg diet plan for muscle gain. Whether you are hitting the gym or doing home workouts, the gym diet plan for muscle gain and Indian flavours is what you need to achieve your goals.

1 Indian Cuisine and Nutritional Benefits

Indian cuisine is diverse and contains a balanced proportion of carbohydrates, proteins, and fats. It is essential to understand that muscle gain is not just about pumping iron in the gym but also about providing your body with adequate nutrition. The traditional Indian diet, including both North and South Indian dishes, offers an abundance of nutrients required for muscle building.

2 Diet Strategy

It is imperative to have a strategy in place. Understanding your body type and caloric requirement and balancing it with the proper gym diet plan for muscle gain is the key.

Protein Intake

Protein is the building block of muscles. Including a high-protein diet is a prerequisite when you are focusing on muscle gain.

Carbohydrates and Fats

While protein is crucial, carbohydrates and fats fuel your body. You need energy for the high-impact workouts and to ensure that the protein you consume is utilised for muscle building.

3 Indian Diet Plan For Muscle Gain

Monday

monday diet plan for muscle gain
Monday Diet Plan For Muscle Gain

Breakfast:

  • Sprouted moong dal pancake with chutney and a glass of milk.
  • Why? Moong dal is rich in protein, which is essential for muscle building.

Lunch:

  • Quinoa, chickpea salad with lots of vegetables.
  • Why? Quinoa is an excellent source of amino acids and fibre, while chickpeas are protein-rich.

Snacks:

  • Almonds and walnuts.
  • Why? Nuts are a great source of healthy fats and proteins.

Dinner:

  • Tofu curry with brown rice.
  • Why? Tofu is protein-rich, and brown rice provides the necessary carbohydrates for muscle recovery.

Tuesday

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Tuesday Diet Plan For Muscle Gain

Breakfast:

  • Oats with milk and a dash of nuts.
  • Why? Oats are an excellent source of carbohydrates and fibre, which are essential for muscle growth.

Lunch:

  • Rajma (kidney beans) curry with brown rice.
  • Why? Kidney beans are packed with protein and fibre.

Snacks:

  • Greek yoghurt with honey.
  • Why? Greek yoghurt is high in protein and a great probiotic.

Dinner:

  • Lentil soup with whole grain bread.
  • Why? Lentils are rich in protein and fibre, which are essential for muscle building.

Wednesday

wednesday diet plan for muscle gain
Wednesday Diet Plan For Muscle Gain

Breakfast:

  • Dosa with coconut chutney and sambhar.
  • Why? Dosa, a fermented dish, is good for the gut, and coconut provides healthy fats.

Lunch:

  • Paneer (cottage cheese) curry with mixed vegetable pulao.
  • Why? Paneer is high in protein and excellent muscle-building food in the Indian veg diet plan for muscle gain.

Snacks:

  • Fresh fruit salad with sprinkled flaxseeds.
  • Why? Fruits provide necessary vitamins, and flaxseeds provide omega-3 fatty acids.

Dinner:

  • Chickpea curry with roti.
  • Why? Chickpeas are high in protein and essential for muscle gain.

Thursday

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Thursday Diet Plan For Muscle Gain

Breakfast:

  • Vegetable stuffed parathas with curd.
  • Why? Parathas provide carbohydrates, while curd is a good probiotic.

Lunch:

  • Spinach and paneer curry with brown rice.
  • Why? Spinach is rich in iron, and paneer is a high-protein food ideal for a gym diet plan for muscle gain.

Snacks:

  • Roasted chana with mixed veggie salad.
  • Why? Chana is high in protein and keeps you full for longer.

Dinner:

  • Vegetable stir-fry with tofu.
  • Why? This is a light and nutritious dinner packed with protein.

Friday

friday diet plan for muscle gain
Friday Diet Plan For Muscle Gain

Breakfast:

  • Besan (gram flour) chilla with green chutney.
  • Why? Besan is high in protein, and the dish is light and nutritious.

Lunch:

  • Mushroom and peas curry with quinoa.
  • Why? Mushrooms are high in protein, and peas provide necessary vitamins.

Snacks:

  • Banana smoothie with protein powder.
  • Why? Bananas provide natural sugars and energy, and protein powder aids in muscle building.

Dinner:

  • Dal Makhani with whole wheat roti.
  • Why? Dal Makhani is a rich source of lentils and legumes, which are high in protein, making it perfect for an Indian veg diet plan for muscle gain.

Saturday

saturday diet plan for muscle gain
Saturday Diet Plan For Muscle Gain

Breakfast:

  • Mixed veg poha with a glass of fresh juice.
  • Why? Poha is light, and adding vegetables makes it nutritious, while juice provides vitamins.

Lunch:

  • Aloo Gobi (potato and cauliflower) with roti and dal.
  • Why? A balanced meal with carbohydrates, protein and vitamins.

Snacks:

  • Protein bars or nuts.
  • Why? To give you that extra boost of energy and protein.

Dinner:

  • Stuffed capsicum with paneer and a side of mixed vegetable salad.
  • Why? Capsicum is rich in vitamins, and paneer provides the needed protein.

Sunday

sunday diet plan for muscle gain
Sunday Diet Plan For Muscle Gain

Breakfast:

  • Whole wheat veggie sandwich with fresh juice.
  • Why? A light breakfast with carbohydrates and vitamins to start the day.

Lunch:

  • Vegetable Biryani with Raita.
  • Why? A hearty meal with rice and vegetables and yoghurt to cool the stomach.

Snacks:

  • Mixed fruit chaat with a dash of lemon juice.
  • Why? Fruits provide vitamins and are a good source of natural sugars.

Dinner:

  • Palak Paneer (Spinach and cottage cheese curry) with roti.
  • Why? Spinach is high in iron, and paneer provides protein.

4 Wrapping Up

The Indian kitchen is a treasure trove of ingredients that can contribute to muscle gain. When paired with an appropriate exercise regimen, the Indian diet plan for muscle gain can be extremely effective. Whether you opt for an Indian veg diet plan for muscle gain or include non-vegetarian sources, the key is to ensure a balanced intake of protein, carbohydrates, and fats. Remember that hydration and rest are just as crucial in your muscle-building journey.
With proper planning, the gym diet plan for muscle gain and the flavorful and nutrient-rich Indian cuisine can be a game-changer for fitness enthusiasts. So, embrace the Indian spices and ingredients, and get ready to build those muscles with the power and taste of India!

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About This Article

Kaushik Jethva
Written by: Kaushik Jethva author

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Updated: July 5, 2023
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