Indian meal plan for muscle gain

Written byListonic team

Updated on Oct 1, 2024

Fuel your workouts and build muscle with the Indian Meal Plan for Muscle Gain. This plan combines the rich flavors of Indian cuisine with the nutrients you need to support muscle growth. Enjoy hearty meals that help you achieve your fitness goals without compromising on taste.

Meal plan grocery list

Meats

Chicken breast

Plant based

Paneer

Lentils

Chickpeas

Spinach

Broccoli

Cauliflower

Bell peppers

Tomatoes

Sweet potatoes

Almonds

Cashews

Mango

Banana

Apples

Blueberries

Oats

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Dry goods

Basmati rice

Quinoa

Whole wheat flour

Spices & sauces

Turmeric

Cumin

Coriander

Chili powder

Garam masala

Olive oil

Ghee

Fresh grocery

Onions

Garlic

Ginger

Meal plan overview

Build muscle effectively with the Indian Meal Plan for Muscle Gain. This plan focuses on high-protein, nutrient-dense Indian dishes such as tandoori chicken, dal, and paneer tikka. Enjoy meals that provide the energy and protein needed to support muscle growth and recovery.

Each day offers recipes and tips to help you increase your protein intake while enjoying the rich flavors of Indian cuisine. This plan makes it simple to achieve your muscle-building goals with delicious, wholesome meals.

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Foods to eat

High Protein Dishes: Include dishes rich in paneer, lean meats like chicken and fish, and protein-packed legumes such as lentils and chickpeas.
Whole Grains: Opt for whole wheat chapatis, brown rice, and millet to provide sustained energy and fiber.
Healthy Fats: Use ghee for cooking and include nuts and seeds in your diet to support muscle growth and hormone health.
Dairy: Consume full-fat milk, yogurt, and cottage cheese as excellent sources of protein and calcium.
Starchy Vegetables: Include sweet potatoes and squashes that are high in calories and nutrients.

✅Tip

Add a handful of soaked and blended almonds to your morning smoothie for an extra protein boost and healthy fats.

Foods not to eat

Processed Foods: Avoid processed meats and snacks that offer little nutritional value and are high in unhealthy fats and additives. These can hinder muscle growth and affect overall health.
Refined Sugars: Limit sweets and beverages high in sugar that can lead to energy spikes and subsequent crashes. These foods can disrupt insulin sensitivity, important for muscle growth.
Deep Fried Items: Minimize consumption of deep-fried foods like samosas and pakoras that contain trans fats. These fats can increase the risk of heart disease and inflammation.
High-Sodium Snacks: Reduce intake of salty snacks, which can lead to water retention and high blood pressure.
Alcohol: Avoid excessive alcohol consumption, as it can interfere with muscle recovery and strength gains.

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Main benefits

Choosing the Indian meal plan for muscle gain offers several unique benefits. The plan incorporates a balance of high-quality proteins and complex carbohydrates, which are essential for muscle recovery and growth. Additionally, traditional ingredients like ghee and paneer provide healthy fats that support sustained energy levels. The variety of spices and herbs used can also enhance nutrient absorption, ensuring you get the most out of your meals. Furthermore, the focus on nutrient-dense foods helps maintain overall health while you work towards your fitness goals.

Recommended nutrient breakdown

Protein: 25%

Fat: 30%

Carbs: 40%

Fiber: 3%

Other: 2%

How to budget on this meal plan

The Indian meal plan for muscle gain includes plenty of protein-rich foods like chicken, fish, and lentils. To save money, buy your meats in bulk and freeze portions for later use. Incorporating more lentils and beans, which are affordable and packed with protein, can stretch your budget further. Making homemade protein snacks like roasted chickpeas or paneer can help avoid the high cost of store-bought protein bars. Shopping for spices in bulk can also save money, as they add flavor and nutritional value to your meals without breaking the bank.

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Extra tips

Here are some muscle-gain friendly Indian snacks:

Paneer cubes with spices
Boiled eggs with a dash of black salt
Roasted almonds and walnuts
Sprouted moong dal salad
Greek yogurt with honey
Chicken tikka
Protein smoothies with banana and almond milk

For muscle gain, drink options include protein shakes made with whey or plant-based protein powder, lassi (without added sugar), and smoothies made with fruits, yogurt, and protein powder. Hydrate with water and herbal teas like ginger tea for additional health benefits. Avoid sugary drinks and focus on nutrient-rich options.

To support muscle gain, focus on nutrient-dense, protein-rich Indian foods. Choose lean proteins like chicken, fish, and paneer, seasoned with herbs and spices. Include a variety of vegetables such as spinach, bell peppers, and carrots for essential vitamins and minerals. Add whole grains like quinoa, brown rice, or whole wheat roti for fiber and energy. Incorporate healthy fats from ghee, nuts, and seeds. Finish with a serving of fresh fruit like bananas or mangoes to add natural sweetness and additional nutrients. This approach supports muscle growth and overall health.

Meal plan suggestion

Day 1

Breakfast:Oats cooked with diced apples, topped with chopped almonds and a dollop of Greek yogurt
Lunch:Grilled chicken breast with turmeric and cumin, served with quinoa and sautéed spinach
Dinner:Paneer tikka skewers with bell peppers and onions, served with a side of basmati rice
Snack:Mango and banana smoothie with Greek yogurt

Day 2

Breakfast:Whole wheat flour pancakes topped with blueberries and honey
Lunch:Lentil curry with tomatoes and garlic, served over quinoa
Dinner:Stir-fried broccoli, cauliflower, and bell peppers with paneer cubes in garam masala
Snack:Handful of cashews and a sliced apple

Day 3

Breakfast:Scrambled eggs with onions, tomatoes, and spinach
Lunch:Chickpea salad with diced cucumbers, tomatoes, and a lemon-olive oil dressing
Dinner:Chicken breast cooked in a creamy tomato sauce with garam masala, served with basmati rice
Snack:Cottage cheese mixed with sliced bananas and honey

Day 4

Breakfast:Greek yogurt with sliced mango and a sprinkle of crushed almonds
Lunch:Quinoa and sweet potato pilaf with sautéed bell peppers
Dinner:Paneer and spinach curry served with whole wheat roti
Snack:Boiled eggs seasoned with chili powder and salt

Day 5

Breakfast:Oatmeal cooked with diced apple, topped with chopped cashews
Lunch:Lentil soup with carrots, tomatoes, and spinach
Dinner:Grilled chicken tikka with roasted bell peppers, served with a side of cauliflower rice
Snack:Greek yogurt mixed with blueberries and a drizzle of honey

Day 6

Breakfast:Banana pancakes made with whole wheat flour and topped with sliced almonds
Lunch:Chickpea and tomato curry served with basmati rice
Dinner:Broccoli and paneer stir-fry with onions and bell peppers, seasoned with turmeric and cumin
Snack:Apple slices with a handful of cashews

Day 7

Breakfast:Scrambled eggs with garlic, onions, and tomatoes, served with a side of sautéed spinach
Lunch:Quinoa salad with roasted sweet potatoes, bell peppers, and a lemon-olive oil dressing
Dinner:Chicken cooked in a creamy spinach sauce, served with whole wheat roti
Snack:Cottage cheese with sliced mango and a sprinkle of chili powder

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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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