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Vegetarian Fitness

Best Muscle Building Foods for Vegetarians (Indian Diet)

"You can't build muscle as a vegetarian." MYTH. With the right food choices and combinations, you can get ample protein to support serious hypertrophy. Here is your vegetarian protein cheat sheet.

Top Vegetarian Protein Sources

Soya Chunks

52g protein / 100g

The king of veg protein. Extremely high biological value.

Paneer (Cottage Cheese)

18-20g protein / 100g

Casein protein that digests slowly. Great for night time.

Lentils (Dal) + Rice

Complete protein profile

When eaten together, they form a complete amino acid profile.

Greek Yogurt / Curd

10g protein / 100g

Great for gut health and protein intake.

Chickpeas (Chana)

19g protein / 100g

Also rich in fiber and complex carbs for energy.

Whey Protein

24g protein / scoop

Vegetarian friendly (derived from milk). The fastest absorbing protein.

Common Mistakes

  • • Relying too much on carbs (just rice/roti) without a dedicated protein source.
  • • Ideally, every meal should have a "Hero" protein ingredient (Paneer, Soya, Dal).
  • • Underestimating total calories - plant foods are often less calorie-dense.

Get a Custom Veg Meal Plan

WeightGPT specializes in Indian Vegetarian diets. We generate meal plans with Paneer, Dal, Soya, and Roti that hit your exact macro targets for muscle building.

Generate Veg Diet Plan