What is the perfect Indian vegetarian diet plan for losing fat and bulking muscle?

Building muscle requires protein but many countries around the world are vegetarian. Here are some unique Indian foods that may SHOCK new muscle growth

Lately I have had many people who are vegetarian from India contact me on how to build lean muscle while losing fat.

Is is possible to build lean muscle WITHOUT the fat on an Indian diet?

Some parts of India base their diet solely on eating vegetables.

When it comes to building lean muscle we all know that protein is the number one food source needed for bodybuilding.

Losing belly fat requires a strict diet and you may not realize it but the #1 reason for your belly fat and why you don’t have a nice, flat stomach or abs is because of these 3 dirty little lies.

Meat is what most people eat to get their protein in their diet. You should consume protein with every meal. That’s going to be at least 5-6 times a day.

With that being said can you build muscle without meat? The answer is yes.

Meat is not the only source for protein.

In this article below I will share what I found about what people can eat in India and the results may surprise you.

Building Muscle without Meat (The Indian Diet For Bodybuilders)

Here is a list of proteins that can be eaten for anyone who is trying to gain weight and build muscle the vegetarian way.

Dal (Dried Beans)

Beans are a great source of protein and fiber if you don’t like to eat meat. Soybeans are high in calories followed by chickpeas (Cholay).


Legumes are great as well and саn bе eaten іn chili, stews, аnd soups, аnd аrе аlѕο enjoyable whеn served сοld іn bean salads.


Tofu to tempeh are another good source of protein. Sοmе οf thе more common legumes found іn thе U.S. include pinto beans, kidney beans, navy beans, lima beans, black beans, chickpeas, lentils, аnd black-eyed peas.

Doodh Dahi (dairy)

Dahi (Yogurt) and two cups milk in the form of paneer or cheese should be eaten everyday. Here in the USA, Greek yogurt is among the highest sources of protein than regular yogurt.


Fish is excellent source of protein such as white fist, salmon, clams, oysters, аnd mussels.

Try making a fish curry, prepared with white fish, tomatoes, garlic, onions and ginger.

Other Protein Sources

For people who do like to eat meat try eating chicken tikka, Coconut chilli chicken made with cashews, ginger, peas, onions, garlic, coconut milk and spicy ingredients like black mustard and cumin seeds. , NOT fried chicken.

Make an Indian omelet, prepared by combining three or four eggs with diced onion, chopped tomato, chili powder, green chilies and a little milk.

Blend the ingredients together, then fry them in healthy olive oil, until the eggs are solid. Serve this with a bowl of oats or paratha, healthy (Indian flat-bread).

Carbohydrates (2-3 grams per body weight)

Eat carbohydrates with every meal.

Eating carbohydrates is going to be the most critical for meeting your caloric needs.

To gain weight and build muscle make sure to eat these carbohydrates with a protein a few hours before your workout and 1 hour after your workout.

Carbohydrate Examples

  • Rice (Chawal)
  • Brown Basmati Rice
  • Rice Zarda
  • Kheer
  • Khichri, and Idli.

Add nuts and dried fruits to these kinds of rice.


Make roti with durum and whole wheat grain flour.


Potato’s can be made in a variety of ways. You want to avoid any fried potato’s.

There are many Indian recipes you can make using different types of Indian spices.

Try boiled or baked potato’s and season with cumin seeds, green chile peppers, fresh ginger root, chili powder, coriander, amchoor, (dried mango powder).

Sweet Potato or (Shakarkandi) are also a great source of carbohydrates.

Vegetables and Fruits

  • Beets
  • Indian Pumpkin Kaddu
  • Fruits like Papaya, avocado, bananas, pears, pineapple and the Mango (Known as “Aam” in Hindi) is the national fruit of India.

Eat as much fruits and vegetables as possible. These help with digestion and provides optimal nutrients for your body.


  • Olive oil
  • flaxseed oils
  • nuts
  • Almonds
  • Almond butters
  • Avocado

NOTE: Be careful not to use to many sauces as this will contribute to weight gain that can lead to excessive fat.


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