High Protein Veg Muscle Gain Diet
Complete 2800 kcal vegetarian plan for maximum muscle growth
CALORIES
2800
per day
PROTEIN
180g
(26% of calories)
CARBS
280g
(40% of calories)
FAT
70g
(22% of calories)
Daily Meal Schedule
Breakfast (7:00 AM)
600 kcalFoods:
- • 4 whole eggs
- • 2 slices whole wheat bread
- • 1 banana
- • Greek yogurt (1 cup)
Macros:
- • Protein: 35g
- • Carbs: 60g
- • Fat: 20g
Mid-Morning Snack (10:00 AM)
350 kcalFoods:
- • Protein shake (1 scoop)
- • 1 apple
- • Almonds (30g)
Macros:
- • Protein: 30g
- • Carbs: 35g
- • Fat: 10g
Lunch (1:00 PM)
800 kcalFoods:
- • Paneer (1 cup)
- • Brown rice (2 cups)
- • Mixed vegetables
- • Olive oil (1 tbsp)
Macros:
- • Protein: 50g
- • Carbs: 80g
- • Fat: 25g
Pre-Workout (4:00 PM)
300 kcalFoods:
- • Banana (1 large)
- • White bread (1 slice)
- • Peanut butter (1 tbsp)
Macros:
- • Protein: 10g
- • Carbs: 50g
- • Fat: 10g
Post-Workout (6:30 PM)
400 kcalFoods:
- • Whey protein shake
- • Dextrose/Rice (30g)
Macros:
- • Protein: 40g
- • Carbs: 50g
- • Fat: 2g
Dinner (8:00 PM)
450 kcalFoods:
- • Soy chunks/Tofu (150g)
- • Sweet potato (medium)
- • Steamed broccoli
- • Ghee (1 tsp)
Macros:
- • Protein: 35g
- • Carbs: 50g
- • Fat: 15g
Weekly Shopping List
Proteins
- • Eggs (2-3 dozen)
- • Paneer (2 kg)
- • Tofu/Soy chunks (1 kg)
- • Greek yogurt (2 kg)
- • Whey protein
Grains & Carbs
- • Brown rice (2 kg)
- • Whole wheat bread
- • White bread
- • Sweet potato
- • Oats
Fruits & Veggies
- • Bananas
- • Apples
- • Broccoli
- • Mixed veggies
- • Onion & garlic
Healthy Fats
- • Almonds
- • Peanut butter
- • Olive oil
- • Ghee
- • Coconut oil