Vegetarian Diet Plan for Muscle Building & Fitness

Can You Build Muscle on a Vegetarian Diet?

Absolutely! Many successful athletes and bodybuilders are vegetarian. The key is getting enough protein from plant sources and dairy.

Best Vegetarian Protein Sources

Dairy & Eggs (Highest Quality)

Paneer: 18g protein per 100g

Greek Yogurt: 10g per 100g

Eggs: 6g per egg

Cottage Cheese: 11g per 100g

Milk: 3.4g per 100ml

Legumes & Pulses

Lentils (Dal): 9g per 100g cooked

Chickpeas: 8.9g per 100g

Black Beans: 8.2g per 100g

Kidney Beans (Rajma): 8.7g per 100g

Soy Products

Tofu: 8g per 100g

Tempeh: 19g per 100g

Soy Milk: 7g per cup

Other Sources

Quinoa: 4g per 100g

Peanut Butter: 25g per 100g

Almonds: 21g per 100g

Sample High-Protein Vegetarian Meal Plan

Breakfast (30g protein)

3 eggs scrambled (18g)

1 cup Greek yogurt (10g)

Whole wheat toast with peanut butter

Lunch (35g protein)

Paneer tikka with vegetables (20g)

Dal with brown rice (10g)

Side salad with chickpeas (5g)

Snack (15g protein)

Protein shake or cottage cheese

Handful of almonds

Dinner (35g protein)

Tofu stir-fry (15g)

Rajma curry (10g)

Multigrain roti (5g)

Glass of milk (5g)

Tips for Vegetarian Athletes

Combine incomplete proteins (rice + beans)

Use protein supplements if needed (whey or plant-based)

Eat protein with every meal

Don't fear soy - it's safe and effective

Track your intake initially to ensure adequacy