Indian diet plan for muscle gain

Written byListonic team

Updated on Nov 1, 2024

Get stronger, with the meal plan designed for building muscle. It includes protein foods such as paneer, lentils and chickpeas along, with grains to power your exercise sessions and help your muscles recover.

Diet plan grocery list

Chicken breast

Eggs

Lentils

Brown rice

Whole wheat bread

Greek yogurt

Cottage cheese

Spinach

Broccoli

Sweet potatoes

Bananas

Apples

Oranges

Almonds

Salmon

Tofu

Quinoa

Milk

Paneer

Green peas

Bell peppers

Oats

Avocados

Strawberries

Turkey breast

Beef

Chickpeas

Pumpkin seeds

Carrots

Brussels sprouts

Cauliflower

Blueberries

Asparagus

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Diet plan overview

The muscle building diet plan, for individuals seeking to increase muscle mass focuses on incorporating protein foods such as paneer, lentils and chickpeas to aid in muscle repair and growth. Additionally, including carbohydrates from grains and vegetables provides long lasting energy for rigorous workouts.

This dietary regimen also includes an amount of fats sourced from nuts and ghee crucial for maintaining hormonal balance and sustaining energy levels. The objective is to promote muscle development while preserving the tastes in Indian cuisine.

Indian diet plan for muscle gain exemplary product

Foods to eat

Lean Meats: Chicken, turkey, and fish are excellent sources of protein for muscle building.
Complex Carbohydrates: Consume brown rice, sweet potatoes, and oats to fuel workouts.
Legumes: Lentils, chickpeas, and kidney beans are rich in protein and fiber.
Eggs: Full of protein and essential amino acids, great for muscle repair and growth.
Milk and Dairy Products: Include full-fat milk, cottage cheese, and yogurt for calcium and protein.

✅ Tip

Prioritize chickpea flour in your recipes for an Indian-style protein boost that’s perfect for muscle building.

Foods not to eat

Sugar-Rich Foods: Avoid candies, desserts, and sugary cereals that can lead to fat gain.
Refined Grains: Stay away from white bread, pasta, and pastries that offer little nutritional value.
Deep-Fried Items: Reduce intake of fried chicken, fries, and other oily snacks.
High-Sodium Snacks: Limit chips, salted nuts, and processed meats that are high in sodium.
Alcoholic Beverages: Alcohol can interfere with muscle recovery and overall fitness goals.

Main benefits

The indian diet plan for muscle gain focuses on enhancing muscle development through a variety of protein foods such as paneer, legumes and lean chicken cuts. This diet strikes a balance by incorporating carbohydrates like grain rotis to fuel intense workout sessions.

Additionally essential fats sourced from almonds and flaxseeds play a role in regulating hormones for muscle repair and growth. Moreover the inclusion of antioxidant packed fruits and vegetables aids in minimizing stress when engaging in training routines.

📊 Nearly three-quarters of Americans are cutting back on sugar (Source)

How to budget on this diet plan

Building muscle while following a diet can be both cost effective and efficient if approached correctly. Invest in budget protein sources such, as lentils, chickpeas and paneer to provide your muscles with the nutrients for growth. Choose foods over processed supplements to save money while still fulfilling your requirements. Plan your meals in advance. Prepare protein packed dishes like lentil curry or chickpea stew in batches to maintain consistency and avoid takeout meals. Remember to incorporate carbohydrates like rice and whole grains into your diet to power your workouts without overspending. Consistency in both your eating habits and exercise routine is crucial, for reaching your muscle building objectives.

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Meal plan suggestion

Day 1

Breakfast:Oats with Greek yogurt and blueberries
Lunch:Grilled chicken breast with brown rice and broccoli
Dinner:Tofu stir-fry with bell peppers and quinoa
Snack:Apple slices with almond butter

Day 2

Breakfast:Scrambled eggs with spinach and whole wheat toast
Lunch:Lentil soup with a side of sweet potatoes
Dinner:Baked salmon with asparagus and quinoa
Snack:Cottage cheese with strawberries

Day 3

Breakfast:Greek yogurt with pumpkin seeds and a banana
Lunch:Turkey breast sandwich with whole wheat bread and spinach
Dinner:Beef stir-fry with broccoli and brown rice
Snack:Orange slices and almonds

Day 4

Breakfast:Avocado toast on whole wheat bread with a side of strawberries
Lunch:Paneer curry with brown rice and cauliflower
Dinner:Grilled chicken breast with quinoa and Brussels sprouts
Snack:Carrot sticks with Greek yogurt dip

Day 5

Breakfast:Oats with milk, blueberries, and almonds
Lunch:Chickpea salad with bell peppers and a side of whole wheat bread
Dinner:Baked salmon with green peas and sweet potatoes
Snack:Cottage cheese with an apple

Day 6

Breakfast:Scrambled eggs with avocado and whole wheat toast
Lunch:Lentil stew with a side of quinoa and broccoli
Dinner:Grilled turkey breast with asparagus and brown rice
Snack:Greek yogurt with pumpkin seeds and a banana

Day 7

Breakfast:Greek yogurt with blueberries and strawberries
Lunch:Tofu and vegetable stir-fry with quinoa
Dinner:Beef curry with spinach and brown rice
Snack:Orange slices and almonds

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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