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Veg Muscle-Building Diet (With Macros 💪)

🥣 Breakfast
70g oats + 1 scoop whey + 250ml milk + 150g banana
≈ 560–640 kcal | P 37g | C 70g | F 12–20g

🥪 12 PM Meal
Paneer sandwich (100g paneer, brown bread, ½ tbsp ghee)
≈ 520 kcal | P 23g | C 30g | F 30g

🍛 Lunch
150g rice + 200g dal + 200g dahi + cucumber
≈ 560 kcal | P 27g | C 85g | F 10g

⚡ Pre-Workout
150g sweet potato
≈ 135 kcal | P 2g | C 32g | F 0g

💪 Post-Workout
1 scoop whey + creatine
≈ 130 kcal | P 25g | C 3g | F 2g

🌙 Dinner
50g soya chunks + 2 chapati + cucumber
≈ 420 kcal | P 30g | C 55g | F 5g


🔢 Total Daily Macros (Approx.)

🔥 Calories: 2300–2450 kcal
💪 Protein: 165–170 g
⚡ Carbs: 270–280 g
🥑 Fats: 60–65 g


🥦 Top Vegetarian Foods for Muscle

• Paneer
• Soya chunks
• Whey protein
• Oats
• Dal / lentils
• Dahi (curd)
• Milk
• Sweet potato
• Whole wheat roti
• Nuts & seeds (limit)

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