Indian Vegetarian Diet Plan For Bodybuilding · HealthKart (2022)

A protein-rich diet plan is a key to great bodybuilding. But does this diet have to be vegetarian? No! An Indian Vegetarian Diet Plan for Bodybuilding can be both effective and result oriented.

If you’re new to bodybuilding, there may be a lot of questions that you must have related to your fitness goals and how you can achieve them. An Indian weight gain diet plan along with a good training routine is just what you are looking for. So today, we’ve come up with a diet plan for gym beginners that will help get you the best results!

A protein-rich diet plan is a key to great bodybuilding. But does this diet have to be vegetarian? No! An Indian Vegetarian Diet Plan for Bodybuilding can be both effective and result oriented.

Being vegetarian is a trend that is catching up in various parts of the world. There is a misconception that vegetarian food will not give you the necessary nutritionfor bodybuilding. This isn’t true. Building muscles by eating a healthy vegetarian diet is possible. One of the best examples for the same is Bollywood hunk Vidyut Jammawal. He is a vegan and not to mention – A Fab Muscular Body. So if a vegan diet plan can make bodybuilding possible, then why not vegetarian?

Indian Vegetarian Diet Plan For Bodybuilding · HealthKart (1)

(Source – filmfare.com)

Indian Vegetarian Diet For Muscle Building

Well-planned veg diet plan for muscle gain meets energy needs and contains various plant-based protein foods, such as soy products, beans, lentils, grains, nuts and seeds can provide the right amount of protein for bodybuilders without the use of any special foods or supplements.

Here’s a Recommended Vegeterian Bodybuilding Diet Plan

Just After You Wake Up –

Drink a glass full of lukewarm water with half a lemon squeezed into it or mix one teaspoon of amla powder or juice

Early Morning –

A fruit of your choice + whey protein

(Video) bodybuilding diet plan for vegetarian - full day diet plan for vegetarians | Vegan Muscle Building

Or

Soaked almonds + 1 glass skimmed milk

Breakfast –

A bowl of oats/wheat flakes/ quinoa with skimmed milk and some nuts

Or

Whole wheat toast with peanut butter + milk

Mid-Morning –

Buttermilk made from low-fat yogurt

Or

1 big bowl of watermelon/pineapple/grapefruit + 2 cheese slices

Lunch –

2 wheat/jowar/bajra chapattis or brown rice + veggies + bowl of dal + cottage cheese

Evening Snack –

Sprouts or boiled legumes (chickpea/ black chana) with onion, tomato, cucumber, and lime juice + whey with water + eggs/cottage cheese/ low fat cheese slice.

Or

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Paneer and spinach roll/ 2 slices of brown bread + fresh juice (celery, carrot, beetroot, green apple, mint leaves, orange, and lemon juice)

Dinner –

2 wheat/jowar/bajra chapattis or brown rice + veggies + bowl of dal + cottage cheese

Indian Vegetarian Diet Plan For Bodybuilding · HealthKart (2)(Source – healthscienceforum)

This is an effective Indian diet plan for bodybuilding. It ensures that you get all the essential nutrients and your body gets into shape. You can include whey protein as a post work out snack. Also, make sure you keep yourself very well hydrated. Have 10 -12 glasses of water every day.

Protein Is Important In A Vegetarian Diet Plan For Muscle Gain

As a part of Indian vegetarian diet plan for bodybuilding legumes, cottage cheese, and milkare the best sources of protein. Sprouts are a rich source of protein and a healthy snacking option. Also, don’t forget to add a lot of legumes in your diet. You can have boiled chickpea or black chana as a snack.

There is always a debate over whole fat milk and skimmed milk. While whole fat milk is rich in amino acids, for bodybuilding diet plan for mass, it is recommended you take skimmed milk only. It’ll provide the required protein and keep the fat intake limited.

Don’t be Fat Phobic

Not fat is bad. Whether you’re on a diet or not, a limited amount of fat is needed by the body. A lot of people tend to overrule the fact that 15 -20% of calories should come from fats. It is your hands whether you have good fats or not. Choosing healthy options of fats as a part of vegetarian fat loss diet is recommended. Consume olive oil, rice bran oil, sunflower oil. Include healthy nuts and avocados in your diet.

Indian Vegetarian Diet Plan For Bodybuilding · HealthKart (3)

(Source – ColoradoBiz)

(Video) Indian Vegetarian Bodybuilding Diet | Full Day of Eating

Tips To Help You Follow The Vegetarian Muscle Building Diet Plan

1. Get Enough Calories

One of the most important things to keep in mind while on a vegetarian diet plan for muscle gainis to get enough calories. If you don’t take enough calories your body will use the incoming protein for fuel which would, in turn, lead to a deficit.

2. Swap Rice with Quinoa

If you’re someone who cannot skip eating rice even on a vegetarian muscle building diet plan, then it is time you make a plunge towards quinoa. It tastes a lot like brown rice but has much higher protein content than brown rice. In fact, quinoa is a complete source of protein, while brown rice is not.It is healthy and tasty, so why not include it in your vegetarian muscle building diet plan for better results?

Indian Vegetarian Diet Plan For Bodybuilding · HealthKart (4)(Source – FoodNetwork)

3. Eat Plenty of Fruits and Vegetables

Including a variety of fruits and vegetables will make sure that you get all the essential nutrients. In addition,they will also provide the required antioxidant protection to keep your immune system robust and strong.

4. Keep Workouts Short but Intense

Experts believe that vegetarians aiming for bodybuilding should keep their workouts short but intense.This will help prevent muscle loss. If you indulge in strenuous long workouts, your protein needs will be elevated,which can be a bit difficult on a muscle gain diet plan vegetarian

5. Include Nuts in Your Diet

Nuts provide a healthy source of fat and will provide a long lasting form of energy as well. Having a handful of nuts every day is good for your health. It’ll significantly boost your calorie intake and will make muscle gain easier.Since you won’t be consuming fish, which is one of the main sources of essential fatty acids, you can choose flaxseeds, flaxseed oil, and walnuts.

6. Say Yes to Peanut Butter

Indulging in peanut butter is a good way to boost your fat content. It will also help you boost your total calorie intake. Smear peanut butter on whole grain toast, have it with fruits like banana or apples or add it to smoothies.

7. AddBroccoli and Spinach to Your Diet

The two vegetables that you should add in your vegetarian diet plan for muscle gain are broccoli and spinach. Both of these are a great source of calcium, which is one nutrient that might lack in a vegetarian diet.

(Video) తెలుగు లో //Save money!!! Low budget indian Bodybuilding or muscle building grocery shopping

Indian Vegetarian Diet Plan For Bodybuilding · HealthKart (5)

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8. Consider Taking Iron Supplements

In a vegetarian diet, there is an absence of red meat which means that you can fall short of iron. Iron is responsible for the development of red blood cells that keep you going. If the red blood cell count is low, you’ll find yourself getting tired very soon while working out. Consider taking iron supplements.

You can also take ashwagandha capsule or powder supplements as these products are great in reducing stress and providing your body with much needed energy. Try consuming other protein rich supplements, vitamin c tablets, vitamin d tablets, etc. These supplements will help to bridge the gap between what you’re eating and what you should be eating daily to meet all your nutrient needs.

9. Eat Frequent Meals

Breaking down bigger meals into smaller portions and eating at regular intervals is highly recommended when talking about weight loss. Since vegetarian diet has a tad bit fewer proteins, by eating regular meals you’ll have a steady flow of amino acids in your body, which will be greatly helpful.

10. Monitor Body Fat Level

A lot of vegetarian bodybuilders are concerned about muscle mass loss. Thus, it is essential to monitor your body fat levels. This will help you give an indication whether you are losing muscle mass or not.

Here’s hoping that this diet plan helps you achieve the body shape that you’ve been aiming at. Bodybuilding is a long process; don’t let negativity become an obstacle in your path.

Indian Vegetarian Diet Plan For Bodybuilding · HealthKart (6)

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FAQs

How do vegetarians get 120g protein a day? ›

  1. Soybean. Cooked soybean provides 28 grams of protein per cup, roughly the same amount as that can be found in 150 grams of chicken. ...
  2. Lentils or Dals. ...
  3. Cottage Cheese or Paneer. ...
  4. Pumpkin Seeds. ...
  5. Milk. ...
  6. Greek Yogurt. ...
  7. Whey Protein.
8 Nov 2017

Which food is good for muscle growth vegetarian? ›

By eating a varied diet and getting enough plant-based proteins, muscle gain is certainly not impossible for vegans.
...
Plant based protein sources for muscle gain
  • Spirulina. ...
  • Seeds and kernels. ...
  • Peanut butter. ...
  • Nutritional yeast. ...
  • Nuts and peanuts. ...
  • Beans and Legumes. ...
  • Porridge oats. ...
  • Tofu and tempeh.
10 Jun 2020

Can I build muscle with vegetarian diet? ›

A vegetarian or vegan diet needs more planning but it is perfectly possible to obtain enough protein to build muscle and optimise performance without eating meat. The key is to eat a variety of plant proteins, including beans, lentils, soya products, nuts, seeds, whole grains.

Which vegetarian has highest protein? ›

19 High-Protein Plant-Based Foods and How to Eat More of Them
  1. Edamame. Total protein: 18.46 grams per cup (prepared from frozen) ...
  2. Lentils. Total protein: 17.86 grams per cup (boiled) ...
  3. Pinto beans. Total protein: 15.41 grams per cup (boiled from dried) ...
  4. Chickpeas. ...
  5. Mung beans. ...
  6. Fava beans. ...
  7. Lima beans. ...
  8. Green peas.

Which Indian food is high in protein? ›

6 High Protein Rich Vegetarian Foods
  • Chickpeas (Channa)
  • Kidney Beans (Rajma)
  • Milk.
  • Cottage Cheese (Paneer)
  • Lentils (Dal)
  • Green Peas (Matar)
  • Mixed Seeds.
  • Protein Reduces Appetite and Hunger Levels.
8 Aug 2022

Which fruit is best for bodybuilding? ›

Bananas, dates, and raisins are excellent fruits for muscle development. These are the most calorie-dense choices, which will help you achieve the calorie excess required to grow. They are also rich in potassium and antioxidants that contribute to the reduction of swelling and muscle cramp during exercise.

How do vegetarians gain gains? ›

Well-planned vegetarian diets that meet energy needs and contain a variety of plant-based protein foods, such as soy products, beans, lentils, grains, nuts and seeds can provide adequate protein for athletes without the use of special foods or supplements.

How can a vegetarian get protein? ›

How Do Vegetarians Get Enough Protein?
  1. Eggs. Eat your eggs however you like them prepared.
  2. Nut butter. Consider eating toast with almond butter, which is packed with protein and heart-healthy fats.
  3. Steel-cut oatmeal. Try making these no-bake protein bars.
  4. Green vegetables. ...
  5. Nuts and seeds. ...
  6. Beans. ...
  7. Soy products. ...
  8. Lentils.
16 Jan 2019

What bodybuilders eat in a day? ›

Meats, poultry and fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia and cod. Dairy: Yogurt, cottage cheese, low-fat milk and cheese. Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn and rice.

How do bodybuilders get enough protein without meat? ›

Hearty vegetarian protein sources that mix well with veggies:
  1. Beans and legumes.
  2. Nuts and seeds.
  3. Tempeh.
  4. Tofu.
  5. Soybeans.
  6. Seitan.

Is paneer good for bodybuilding? ›

Paneer is loaded with a really important muscle-building amino acid called leucine. Studies suggest that leucine can help boost muscle growth and even prevent natural muscle deterioration, which is a part and parcel of ageing.

Can vegetarians get six pack? ›

Eating meat isn't the only answer to building muscle. As a vegetarian, you can make massive gains while still killing it in the gym. Focus your diet on taking in 50% of your calories from carbohydrates, as there are many healthy forms of complex carbohydrates that come from a variety of different fruits and vegetables.

How can a vegetarian bulk up fast? ›

Tips To Help You Follow The Vegetarian Muscle Building Diet Plan
  1. Get Enough Calories. ...
  2. Swap Rice with Quinoa. ...
  3. Eat Plenty of Fruits and Vegetables. ...
  4. Keep Workouts Short but Intense. ...
  5. Include Nuts in Your Diet. ...
  6. Say Yes to Peanut Butter. ...
  7. Add Broccoli and Spinach to Your Diet. ...
  8. Consider Taking Iron Supplements.
9 Aug 2017

How much protein do I need a day? ›

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

Which fruit is rich in protein? ›

Guava. Guava is one of the most protein-rich fruits around. You'll get a whopping 4.2 grams of the stuff in every cup. This tropical fruit is also high in vitamin C and fiber.

How can I get 100 grams of protein a day? ›

Any protein source you would add to your meals makes a fine protein-rich snack. Hard-cooked eggs, slices of cheese, raw edamame, canned tuna, nuts, seeds and low-fat dairy are all easy options. A 4-ounce bowl of low-fat cottage cheese topped with an ounce of mixed nuts weighs in at 25 grams of protein, for example.

Is 2 eggs a day enough protein? ›

No, 2 eggs do not contain enough protein for optimal muscle protein synthesis following a workout. According to the Academy of Nutrition and Dietetics, the optimal amount of high-quality protein for muscle protein synthesis post-workout is 20-30 grams [1].

Which Dal is highest in protein? ›

Moong dal is said to be the most enriched in protein, as compared to other dals. Did you know that 100 grams of moong dal have about 24 grams of protein?

How can I get 75 grams of protein a day vegetarian? ›

If you are a vegetarian or just looking for alternatives to meat, the following are equal to approximately 75 grams of meat:
  1. ¾ cup (175 mL) cooked beans, peas, or lentils.
  2. ¾ cup (175 mL) tofu.
  3. ¼ cup (60 mL) nuts or seeds.
  4. ¾ cup (175 mL) hummus.
  5. 2 eggs.
  6. 2 Tbsp (30 mL) peanut butter or other nut or seed butter.

Which oil is best for muscle growth? ›

Fat and Muscle Building

For overall health and muscle strength, focus on sources of heart-healthy fats, including vegetable oils, like olive oil and canola oil and avocados. Nuts and fatty fish such as salmon, herring, sardines and trout, which are all good sources of protein, also provide healthier types of fat.

Which juice is best for bodybuilding? ›

Pomegranate juice is a rich source of quercetin shown to help with muscle recovery and improved exercise performance.

Which protein food is best for muscle gain? ›

Muscle building foods for gaining lean muscle
  1. Eggs. Eggs contain high quality protein, healthy fats, and other important nutrients like B vitamins and choline ( 1 ). ...
  2. Salmon. Salmon is a great choice for muscle building and overall health. ...
  3. Chicken breast. ...
  4. Greek yogurt. ...
  5. Tuna. ...
  6. Lean beef. ...
  7. Shrimp. ...
  8. Soybeans.
26 Feb 2019

Is banana good for muscle gain? ›

Bananas are rich in nutrients like carbs and potassium, both of which are important for exercise performance and muscle growth. They're also easy to digest and can slow the absorption of sugar in the bloodstream, making bananas a great snack option before your next workout.

How many grams of protein is needed to build muscle? ›

To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.

How can I get 40 grams of protein without meat? ›

How to get protein without the meat
  1. Pulses. Pulses are an inexpensive protein choice, are high in fibre and a source of iron. ...
  2. Soya beans. ...
  3. Quinoa. ...
  4. Nuts. ...
  5. Seeds. ...
  6. Cereals and grains. ...
  7. Quorn™ ...
  8. Dairy.

What are complete protein foods? ›

Animal-based foods (meat, poultry, fish, eggs, and dairy foods) tend to be good sources of complete protein, while plant-based foods (fruits, vegetables, grains, nuts, and seeds) often lack one or more essential amino acid.

What foods do bodybuilders avoid? ›

TOP 10 BODYBUILDING FOOD BEGINNERS SHOULD AVOID
  • Are you new to fitness and wish to build muscles like Jeff Seid or Steve Cook? Then this article is a must-read for you. ...
  • Flax seeds. ...
  • Sugar. ...
  • Unhealthy Carbohydrates. ...
  • Alcohol. ...
  • Fried food items. ...
  • Fast food. ...
  • Spicy food.
24 Sept 2020

Why do bodybuilders eat rice? ›

Intense workouts significantly deplete sugar (glycogen) in your muscles and eating the right carbohydrates are important to replenish what has been used. Athletes prefer white rice as a great carbohydrate choice to accomplish this goal. White rice ranks high on the glycemic index.

Is meat necessary to build muscle? ›

One reason meat is often considered essential for muscle growth is that it contains all of these essential amino acids. Many plant based protein sources, such as nuts and beans, do not. However, by carefully researching vegan bodybuilding recipes, you can ensure you do get the amounts you need.

Which is better for bodybuilding Veg or non veg? ›

Non-vegetarian food strengthens our muscles and helps them grow faster. It also helps to maintain body stamina and hemoglobin.

How can a vegetarian stay strong? ›

How to Ride Strong on a Vegetarian Diet
  1. DON'T SKIMP ON CALORIES. Vegetarian diets tend to be high in fiber-rich foods that fill you up without providing much caloric energy. ...
  2. CHOOSE COMPLETE PROTEINS. ...
  3. ABSORB MORE IRON. ...
  4. BULK UP ON B12. ...
  5. CONSIDER CREATINE. ...
  6. Savory Substitutes.
27 Jul 2017

Do bodybuilders eat roti? ›

Focus on the following sources of vegetarian carbohydrate-rich foods: Chapati: Many skip rotis when they are following a fitness regime, however, rotis are essential for body building. They are made with whole grains, providing us with fibre and complex carbs. If you eat multigrain rotis, you will get calcium as well.

Which dal is best for bodybuilding? ›

Here are five types of dal that have a high-protein and are perfect for anyone trying to gain lean muscle.
  1. Urad Dal. © iStock. The infamous black dal is actually one of the best dals for anyone on a high-protein diet. ...
  2. Masoor Dal. © iStock. ...
  3. Red Lentils. © iStock. ...
  4. Moong Dal. © iStock. ...
  5. Chana Dal. © iStock.
7 days ago

Is Dahi good for bodybuilding? ›

The takeaway. Ultimately, yogurt can be a great post-workout snack — especially when it's combined with other, carbohydrate-rich foods. Be sure to choose plain, natural yogurt. The only ingredient should be milk or cream and live bacterial cultures.

Are apples good for abs? ›

Each apple contains 5 grams of fiber as well as pectin, which is a natural fat burner. Apples are low in sugar and calories, which makes them a great snack for flat abs. Studies show that those who have at least one apple a day lose more weight than those who don't eat apples at all.

Is white rice good for abs? ›

If you're going through a bulking phase where you are heavily focusing on your abs, then you have to be careful what kind of carbs you eat. Highly refined carbs with a high GI, like white rice, are not an ideal choice.

What should not eat for abs? ›

Foods to avoid when trying to define the abs

foods with added sugar, including candies, chocolates, and cakes. drinks with added sugar, including sports drinks, soda, and alcohol. refined grains, including white bread, white pasta, and sugary cereals. fried foods, including burgers, fries, and fried chicken.

What do vegetarian athletes eat? ›

Good vegetarian sources of protein to keep your young athlete strong include:
  • Nuts and nut butters.
  • Seeds.
  • Beans and lentils.
  • Whole grains.
  • Tofu and soy milk.
  • Protein analogs (i.e. veggie burgers).
  • Protein bars.

Can you build muscle without protein? ›

After all, your muscles are made of protein, and your body requires adequate protein in the diet in order to have the building blocks it needs to build up muscle mass. But protein alone won't do. You need to pay attention to the rest of your diet and exercise routine as well.

Is it hard to bulk as a vegetarian? ›

It's a common misconception that it is difficult to build muscle on a vegetarian diet. After all, a chicken breast or steak provides much more protein per ounce than beans or whole grains. But building muscle as a vegetarian is absolutely doable.

How can I get 150g protein a day? ›

You have to be intentional about your protein intake.
  1. Deli meat (4 slices is 20g)
  2. beef jerky (Pacific gold brand is 14g per serving)
  3. shrimp (100g cooked 24g)
  4. chicken breast (4 oz is 26g)
  5. Chicken Thighs (4 oz is 19g)
  6. Ground Turkey (4 oz is 22g)
  7. Ground beef (4 oz is 22g)
  8. Egg whites (½ cup is 13g)
13 Mar 2022

Which vitamin is necessary with protein intake? ›

DIETARY PROTEIN AND VITAMIN BE REQUIREMENTS

Dietary protein increases the vitamin B, requirement, but may also favor retention of the vitamin in the liver when intake of the vitamin is high.

How can vegetarians get 100g of protein a day? ›

For vegetarians, 100 grams of protein might look like:
  1. Four eggs (24 grams of protein)
  2. ½ cup of rolled oats (5 grams)
  3. Two tablespoons of peanut butter (7 grams)
  4. One tablespoon of hemp seeds (4 grams)
  5. ¼ cup of protein granola (10 grams)
  6. One scoop of plant-based protein powder (20 grams)
  7. Two snack cheeses (10 grams)
4 May 2021

How can vegans get 100g of protein a day? ›

Raw tofu has ~10.0 grams of protein per 100 calories. Tempeh has ~11.3 grams of protein per 100 calories. TVP has ~15.0 grams of protein per 100 calories. Gardein Plant-Based Jerky has ~15.0 grams of protein per 100 calories.

How can I get 75 grams of protein a day vegetarian? ›

If you are a vegetarian or just looking for alternatives to meat, the following are equal to approximately 75 grams of meat:
  1. ¾ cup (175 mL) cooked beans, peas, or lentils.
  2. ¾ cup (175 mL) tofu.
  3. ¼ cup (60 mL) nuts or seeds.
  4. ¾ cup (175 mL) hummus.
  5. 2 eggs.
  6. 2 Tbsp (30 mL) peanut butter or other nut or seed butter.

How do vegetarians get enough protein? ›

How Do Vegetarians Get Enough Protein?
  1. Eggs. Eat your eggs however you like them prepared.
  2. Nut butter. Consider eating toast with almond butter, which is packed with protein and heart-healthy fats.
  3. Steel-cut oatmeal. Try making these no-bake protein bars.
  4. Green vegetables. ...
  5. Nuts and seeds. ...
  6. Beans. ...
  7. Soy products. ...
  8. Lentils.
16 Jan 2019

What is poor man's protein? ›

Poor man's protein comes from the family Papilionaceae of the flowering plants. Also known as Fabaceae or Leguminosae, these are commonly referred to as the legume or the pea family and are economically very important.

What are 5 vegetarian food sources high in protein? ›

Fifteen best plant-based proteins
  • Tofu, tempeh, and edamame. Share on Pinterest Soy products such as tofu, tempeh, and edamame are among the richest sources of protein in a vegan diet. ...
  • Lentils. ...
  • Chickpeas. ...
  • Peanuts. ...
  • Almonds. ...
  • Spirulina. ...
  • Quinoa. ...
  • Mycoprotein.
11 Apr 2018

How can I get 40 grams of protein without meat? ›

How to get protein without the meat
  1. Pulses. Pulses are an inexpensive protein choice, are high in fibre and a source of iron. ...
  2. Soya beans. ...
  3. Quinoa. ...
  4. Nuts. ...
  5. Seeds. ...
  6. Cereals and grains. ...
  7. Quorn™ ...
  8. Dairy.

How much protein do I need daily? ›

How much protein do you need? Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that's 200–700 calories from protein, or 50–175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight.

Is 50g of protein enough? ›

Getting enough protein is important for your health. For this reason, the Daily Value (DV) for protein is 50 grams per day.

How can I get 80g protein a day? ›

80 grams of protein:
  1. 2 boneless, skinless chicken breasts, OR.
  2. 4.5 cups of cooked lentils, OR.
  3. 4-5 servings (28-32 ounces) of low- or nonfat Greek yogurt, OR.
  4. 2 pounds of firm or extra-firm tofu, OR.
  5. 13 large eggs, OR.
  6. 4 cans of Chicken of the Sea Chunk White Albacore Tuna in Water.

How can I get 150 grams of protein a day without supplements? ›

High-Protein Snacking
  1. Nuts.
  2. Sunflower seeds.
  3. Hummus.
  4. Cottage cheese.
  5. Greek yogurt.
  6. Nut or seed butters.
  7. Cheese.
  8. Low-fat milk or chocolate milk.

Can I get enough protein without meat? ›

If you're a vegetarian, you can get your protein and nutrients through non-meat options, such as: Legumes, nuts, and seeds. Whole grains. Vegetables.

How can I get 70 grams of protein a day? ›

  1. 70 Gram Protein Menu. You may have been asked to limit the amount of protein in your diet. ...
  2. 2 eggs.
  3. 2 pieces rye toast. 2 Tbsp jelly. ...
  4. 2 pieces French toast. 1 cup strawberries. ...
  5. 2 oz grilled salmon.
  6. 1 cup cooked couscous. ½ cup grilled zucchini. ...
  7. 2 oz lean turkey.
  8. 2 slices rye bread.

How can I get 150g of protein a day? ›

You have to be intentional about your protein intake.
  1. Deli meat (4 slices is 20g)
  2. beef jerky (Pacific gold brand is 14g per serving)
  3. shrimp (100g cooked 24g)
  4. chicken breast (4 oz is 26g)
  5. Chicken Thighs (4 oz is 19g)
  6. Ground Turkey (4 oz is 22g)
  7. Ground beef (4 oz is 22g)
  8. Egg whites (½ cup is 13g)
13 Mar 2022

How do vegetarians get 50g protein a day? ›

What's the Best Way to Eat Protein as a Vegetarian? Foods like dairy, eggs, beans, legumes, nuts, seeds, and whole grains all contain enough protein in them to get you to that number without breaking a sweat.

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