Food, Mens Health & Fitness

How to build strong muscle mass on a vegetarian diet?


Fruit, Fruits, Fruit Salad, Fresh, Bio

Strong muscle mass adds a solid appeal to your overall personality. By increasing your energy level it gives you the stamina to accomplish your tasks efficiently. However, this process requires you to follow a well-planned routine of workouts and diets. You require a high volume of proteins and a sufficient quantity of other nutrients as well. At the same time, you also need to balance your intake to align with the calorie expenditure. If your calorie intake is on the higher side you risk gaining fat. Things become all the more challenging if you are on a vegetarian diet. Many people have the misconception that a vegetarian diet isn’t rich in protein. The reality, however, is that you only need to choose and schedule your food wisely. We have prepared this guide for vegetarian people who wish to build their muscles with the help of the right diet and workouts:

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Start muscle-building routine with a good breakfast

As the first meal of the day, Breakfast plays a vital role in the daily dietary plan. An ideal breakfast offers you quick supply of energy and prepares you to start your day with excitement and positivity.

As your stomach is empty, it can comfortably accommodate a sufficient quantity of food. So, try including the majority of your muscle-building diet in your breakfast plan.

  • Banana Almond cream shake
  • Seed Cereal (Home-prepared)
  • Yogurt Parfait (with berries and wheat germ)
  • Cornflakes & fresh strawberries in milk
Vegetables, Vegetable Basket, Harvest

Consume sufficient quantity of vegetables and fruits

Fruits and vegetables are rich organic sources of minerals, antioxidants, vitamins, etc. Moreover, many of them have high fiber content that boosts your metabolism and digestive process. So it is a good idea to eat some vegetable salad before food and consume fruit or two after finishing the main meal.

High protein vegetables

  • Bean sprouts
  • Spinach
  • Green peas
  • Asparagus
  • Avocado
  • Artichokes
  • Sweet corn
  • Kiwifruits
  • Brussels sprouts
  • Apricots
  • Broccoli
  • Melon
  • Banana
  • Mushrooms
Chicken, Brussels Sprouts, Tomatoes

Eat small portions more frequently

Along with workouts food plays a vital role in muscle building plan. So, along with your general 3-meal plan routine, it is equally important to have some food after workouts. Smaller meals after every few hours will keep your energy levels up and promote the digestion process.

Taking 2 or 3 large portion meals in the entire day boosts appetite and you tend to overeat that leads to overweight. On the other hand eating smaller portions multiple times a day naturally decreases your appetite and keeps your weight under control.

Moreover, eating small meals in between workouts helps in quickly converting calories into muscles. So it is an ideal way to naturally build healthy muscle mass.

Here are some of the calorie-rich foods to include in your daily diet:

  • Black beans: 350 calories (1 can)
  • Lentils: 350 calories (1can)
  • Cooked quinoa: 220 calories (1 cup)
  • Cooked white/brown rice: 200 calories (1 cup)
  • Plain instant oatmeal: 125 calories (1 packet)
Noodles, Tagliatelle, Pasta, Raw, Food

Save carbs mainly for your post work out diet only

Carbohydrates offer energy and when consumed in a balanced quantity they actively help you in your muscle-building plan. Avoid overconsumption though, especially white carbs. Instead of adding carbs to all your meals, eat them only post workouts.

Your main meal should be comprised mainly of vegetables and fruits with a minimal quantity of carb-rich foods like potatoes, pasta, oats, rice, quinoa, etc.

You can include the above mentioned (and other) carb-rich foods in your post-workout diet. In any of the instances, try avoiding white carbs and opt for whole grains options only

Artificial margarine and Trans fats aren’t healthy for your body of muscle mass. Healthy fats promote slow digestions that preserve fat and play a role in improving muscle mass. Include a healthy quantity of healthy fats in your daily meal plan.

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Improve muscle building process by drinking sufficient water

The body tends to sweat heavily during workouts and it causes dehydration. Moreover, water is required for healthy muscle recovery and thus a shortage of water in your body disturbs this process.

As a result, you aren’t able to gain the best outcome out of your muscle-building exercises. So, drinking healthy amounts of water throughout the day is extremely important.

Tree, Forest, Trunk, Nature, Leaves

Most of your meals should be whole food

Wholefoods are the ones that are not artificially processed or refined. They are almost in their natural state which allows them to provide you the wholesome nutritional value. Whole foods promote healthy muscle mass and when combined with active muscle-building exercises it allows you to achieve better results in relatively less time. So make sure that the majority of your meal s should consist of whole foods:

Replace processed, refined or tinned food with fresh organic substituted like fresh vegetables, fresh fruits, and rice grains. Quinoa, pulses, etc.

Avoid eating foods like sausages, frozen meats, bagels and bars as they generally have an additional amount of transacts  corn syrups nitrates and sugar.

Ideal whole foods for a muscle building plan

  • Freshly grown Vegetables
  • Pulses
  • Fruits
  • Rice
  • Oats
  • Quinoa
Dna, Genetic Material, Helix, Proteins

Enhance your meals’ quality by adding protein

 While the portion and frequency of meals are important, it is the nutritional value of the food that plays the key role. Protein is the quintessential requirement for building and managing muscles. Ensure that your diet is sufficiently rich in proteins. For a person weighing around 90KG a minimum daily intake of 200 grams of protein is important to build muscle mass.

Here is a list of best protein-rich foods for vegetarians:

  • Milk
  • Cheese
  • Cottage cheese
  • Quark
  • Yogurt
  • Lentils
  • Tofu
  • Seeds
  • Nuts


Vegetarian people may find it difficult to determine the right diet plan for building muscle mass. You need to wisely prepare a diet chart with right type and ideal quantity of food along with fixed timing schedule. Carefully determine your meal and workouts and strategically align both of them for a faster and sustainable outcome. By creating a balanced equation between workouts and diets you would be able to achieve your goals faster and enjoy the sustainable outcome.



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