A vegan diet is something that excludes all animal products, be it meat, dairy, poultry, or fish. A vegan diet solely focuses on plant-based foods like fruits, vegetables, grains, nuts, seeds, and dairy alternatives like almond and soy milk.
But don’t worry, vegan foods are complete with vitamins, minerals, fiber, and antioxidants. People adopt veganism for various reasons. Some want to prioritize their health, some are concerned about ethical practices, and some simply care about environmental concerns.
Often we get to hear how veganism can help you with a healthy diet or when you try to gain muscles. This is just a myth, my friend! We have some prime examples of some celebrities like Virat Kohli, Vidyut Jamal, John Abraham, Akshay Kumar and many more. All of them practice a vegan diet, yet they possess a very good physique. Not only that, they are very active in their respective fields.
So, without further adieu let’s get more info on a vegan diet and know how it can help in muscle building.
About the vegan bodybuilding diet
A vegetarian and a vegan diet are quite different in their inclusion of animal products. A vegetarian diet means no meat, poultry, or fish but allows other animal products like milk or honey. But a vegan diet excludes all such animal products. Vegan diets entirely rely on plant-based foods like fruits, vegetables, grains, nuts and seeds. In the first go, it may look quite difficult to manage the meals but a vegan diet for muscle gain has various options, here are some:
Vegan diets always help muscle growth and recovery if planned thoughtfully. Vegan diet plans will always be protein-rich with foods like tofu, lentils, chickpeas, and black beans, etc. Whole grains, such as quinoa, brown rice, and oats, provide carbohydrates and additional energy.
For protein and healthy fats, there are options like butter, almonds, chia, flax, and hemp seeds. Dark leafy greens in particular are a great source of vitamins and minerals. Be with us till the end, we will give you a complete list of 10 vegan food options.
How to plan a vegan diet?
A vegan diet for muscle gain can be made with traditional Indian foods and these are very common in our daily lives. Start with high-protein options like lentils (dal), chickpeas (chole), black beans (rajma), and green grams (moong). All these items provide proteins for muscle growth.
Whole grains have the necessary amino acids and carbs that are needed for energy synthesis and muscle repair. A few whole-grain foods include quinoa, brown rice, and millet (ragi, jowar, and bajra). Nuts and seeds, such as almonds, walnuts, chia seeds, hemp seeds, and flaxseeds, are excellent sources of healthy fats and protein and fit in nicely with vegetarian diets.
Any healthy diet must include vegetables as a main component. Choose from a rainbow of vibrant types, but focus on leafy greens like spinach (palak) and fenugreek leaves (methi).
A well-balanced vegan diet for muscle gain should include a variety of carbs, healthy fats, and proteins in each meal. To help you in this case, we have made a complete vegan meal plan for muscle gain. Have a look!
Morning Breakfast
- Moong Dal Chilla: 1 cup soaked moong dal (split green gram), ½ chopped onion, 1 green chili, and spices to taste.
- 1 cup soy milk, 1 banana, 1 tablespoon almond butter, 1 tablespoon chia seeds.
- Mid-Morning Snack 1 cup roasted chana (chickpeas).
Lunch
- Spinach Tofu with Brown Rice: 1 cup tofu cubes, 2 cups spinach, 1 onion, 2 tomatoes, garlic, ginger, spices, and 1 cup brown rice.
- 1 cup cooked quinoa, 1/2 cup black beans, 1/2 cup corn, cherry tomatoes, lime juice, and a sprinkle of hemp seeds.
- Afternoon Snack Peanut Chaat: 1/2 cup boiled peanuts, chopped onions, tomatoes, green chilies, and lemon juice.
- 1/2 cup roasted chickpeas seasoned with paprika and sea salt.
Dinner
- Roti & Chole: 1 cup cooked chickpeas, 1 onion, 2 tomatoes, garlic, ginger, spices, and two all-wheat rotis.
- 1 cup tofu (cubed), mixed vegetables (broccoli, bell peppers, snap peas), 1 tablespoon soy sauce, 1 tablespoon sesame oil, 1 teaspoon ginger, and garlic, served over 1 cup brown rice
- Before Bed Almond milk with turmeric
- 1/4 cup chia seeds soaked in 1 cup almond milk, sweetened with a bit of maple syrup, topped with sliced almonds
10 vegan products to include in the diet
Meals rich in minerals and protein are essential components of a balanced diet. These 10 vegan products have the potential to make your muscles gain.
Nuts and Seeds
Nuts and seeds are good sources of protein for vegans who want to gain muscle. They provide a lot of protein and are high in vitamins, minerals, and good fats. Almonds, peanuts, chia seeds, flaxseeds, and pumpkin seeds are simple to incorporate into a vegan diet plan to grow muscle. These foods are perfect for a balanced, nutrient-dense vegan diet plan since they are high in protein and micronutrients.
Also Read: 8 Best Millet Brands in India
Spinach
Spinach is always a good option for a vegan diet if you wish to gain muscle. Although it doesn’t include as much protein as some other alternatives, it still contains essential vitamins, minerals, and antioxidants that support both general health and muscular function. Spinach is a great addition to vegan diet plans for muscle growth since it is high in iron, calcium, and magnesium, all of which increase energy and support muscle repair.
Chickpeas
Chickpeas are an integral part of a vegan diet rich in protein for building muscle. They should be included in any vegan diet plan for muscle building since they provide essential elements including fiber, vitamins, and minerals. A well-balanced vegan diet must include chickpeas because of their high protein content. Chickpeas are a good food option to add to main course meals, as they increase the overall taste of the dishes. It is also good as a snack. You can munch on them in your free time.
Quinoa
Quinoa is a high-protein grain that may be used in a vegan diet to encourage the building of muscle. Given that it provides all nine of the essential amino acids required for muscle growth. It is a useful supplement to a vegetarian diet plan for muscle building. Quinoa, which is also rich in fiber, vitamins, and minerals, is beneficial for overall health. Try to consume quinoa as part of your vegan diet, it has all the potential for muscle growth.
Also Read: Best Basil Seeds Brands in India 2024
Tofu
Tofu must be an essential part of any high-protein plant-based diet for muscle building. Made from soybeans, it has all the essential qualities needed to support muscular growth. It is a good source of plant-based protein with lots of nutrients and minerals. It offers beneficial elements including iron, calcium, and magnesium that support overall health.
Lentils
Lentils are an effective and protein-rich complement to any vegan diet. It aims to stimulate the growth of muscle mass. Lentils are mainly high in protein, fiber, vitamins, and minerals. As they include essential amino acids required for both muscle growth and repair, they are an excellent choice for a vegan diet plan that emphasizes muscle development. A well-balanced vegan diet that includes lentils can boost general health and give long-lasting energy. They complement salads, soups, and stews as well as Indian dishes like dal.
Hemp Products
Hemp-based goods, such as protein powder, hemp milk, and hemp seeds, are great when you want to go vegan and grow muscle. Hemp is beneficial for both general health and muscle growth. It has a high concentration of complete protein, omega-3 and omega-6 fatty acids, and essential minerals like iron and magnesium. Hemp products provide a nutrient-dense boost to a vegan meal plan for muscle gain by adding them to salads, smoothies, and baked goods.
Soya Bean
Soybeans are a common vegan diet for muscle due to their complete amino acid profile and high protein content. Both of which are necessary for muscle development. Soybeans have minerals like iron, calcium, and vitamin B12. They are quite flexible and can be used to make various foods. They are found in soy chunks, tofu, and soy milk. Soybeans are an excellent protein-rich vegan food to include in a diet since they assist both muscle growth and a healthy lifestyle.
Healthy oils
A vegan diet must include healthy oils to assist both overall health and muscular growth. Antioxidants and vital fatty acids may be found in abundance in avocado, coconut, and olive oils. Omega-3 fatty acids, which are good for inflammation and heart health, are abundant in hemp seed and flaxseed oils. These oils improve nutrient absorption and promote muscle building. Healthy oils are good for maximum health benefits on a vegan diet.
Fruit and vegetables
A vegan diet plan for muscle gain is incomplete without fruits and vegetables. This serves as a vital pillar to support both general health and muscle gain. They provide fiber, vitamins, minerals, and antioxidants. And you know, fiber and minerals are needed to fortify the immune system and repair muscles. Spinach, kale, berries, oranges, and bananas are a few foods that offer a variety of nutrients to support a balanced vegan diet plan intended to preserve maximum health and promote muscle building.
Best Indian Vegetarian Diet Plan for Muscle Building
There is no doubt that traditional Indian vegetarian meals are an excellent part of any diet plan for building muscles. Vegetarian diets are always protein-rich, preserve nutritional balance, and promote overall health as well as muscle growth.
You can start with a high-protein breakfast to kickstart the day, such as a tofu and veggie scramble or moong dal chilla (green gram pancakes). Try toast made of nutritious grains or with a cup of oats topped with almond and sesame seeds.
For lunch, you can pair chickpea curry (chole) with a protein-rich quinoa or brown rice. For an added vitamin and mineral boost, serve with a side salad and mixed vegetables. To have an extra protein, include a serving of yogurt or a plant-based substitute, like soy or almond yogurt.
For snacks, you may try roasted chickpeas, a handful of almonds or walnuts, or a smoothie made with plant-based protein powder, spinach, banana, and almond milk.
Whole grain flatbread or roti, lentil dal, and greens like methi or spinach (palak) make good dinner substitutes. A plant-based alternative to milk is paneer. A salad or a bowl of mixed vegetable soup might provide you with additional nutrients.
Conclusions
In conclusion, a smart vegan diet can help Indians gain muscle mass. To satisfy your nutritional needs, you can eat a range of veggies in addition to high-protein foods such as whole grains, legumes, tofu, nuts, and seeds. Try to consume meals that are reasonably high in protein, healthy fats, and carbs. Vegan diet plans can help you reach your overall health and muscle-building objectives in quite a short period. But, here we want to give you a little advice that does not solely rely on a vegan diet. Rather, try to do strength training regularly as an additional choice.
