How Much Protein Does a Body Need?
The overall daily protein needs for vegetarians is the same as for every person: 0.4 grams per pound of body weight. For example, if you weigh 150 pounds, you would multiply 150 x 0.4 = 60 grams of protein for your
Three Major Protein Source for Vegetarians.
1) Legumes – like beans, dal, rajma, pea, chickpea, chana etc
For example, 1 cup of legumes any one of them, you will get 15-17 gram protein, Carbs 45-50 and also with more fibers it will helps for digestion.
2) Soya family (soya chunk, soya beans, soya milk etc)
For Example, 50grm soya chunk = 25 gram of protein and Carbs is double i.e. 100 grams
3) Dairy products (Milk, Paneer, Cheese, yogurt)
Daily Two serving of dairy products, two serving of legumes than you will be take protein intake almost 100 grams per day, Nuts, peanut butter, brokenly etc
1. Take Sufficient(enough) Calories
The very first thing you must do as a vegetarian bodybuilder is make sure that you get enough calories. If you don’t take in enough calories on a regular basis your body is much more likely to turn to incoming protein for fuel and you very well may see a deficit forming.
2. Add Fruits and Vegetables in diet
Second, be sure that you are taking in plenty of fruits and vegetables. These are going to supply you with a high quality source of nutrients as well as all the antioxidant protection to keep your immune system feeling strong.
3. Don’t forget Chickpeas and Legumes
For vegetarians looking to building muscle, one of the key sources of protein they need to be looking into are chickpeas and other legumes like beans, dal, rajma, pea, chickpea, chana etc. These will also be a good low-fat source of carbohydrates and more fibers it will helps in digestion process.
4. Take Nuts –Source of energy for body
Another great food that you’ll want to take in are nuts. Nuts provide a healthy source of fat and will provide a long-lasting form of energy as well. One handful will significantly boost your calorie intake and help make muscle gain that much easier.
5. Start Adding Peanut Butter in your diet
Another good way to boost your fat content is to start natural peanut butter on as many foods as you can in your diet. This will also help to boost your overall calorie intake as well, which is obviously important when aiming to build muscle. some peanut butter over your bananas, apples, mix it into oatmeal, or add it to any fruit smoothies you may be preparing.
6. Focus On Broccoli And Spinach Intakes in your meal
Two other vegetables that you will definitely want to think about adding in higher quantities as well are broccoli and spinach. These both will contain lots of calcium.
| Meal | Vegetarian | Non-Vegetarian |
| Wakeup Meal/ Pre-Breakfast | Whey Protein Shake and 1 Medium to large size of fruit | Whey Protein Shake and 1 Medium to large size of fruit |
| Breakfast | Paneer Parantha(3 medium peices)/Paneer Bhurji + Greek Yogurt/ Low-fat Yogurt + Sprout Salad(1 medium bowl) | Eggs, Oatmeal, Milk and Nuts |
| Mid-Morning Meal/Snacks | Roasted Chickpeas(1 Medium Bowl) + Small size fruit(1 medium size) + mixed vegetables salad | Brown Rice, Chicken and Broccoli |
| Lunch | Mixed bean sabzi, Brown rice(1 medium cup) + Broccoli/Cauliflower(1 cup cooked) | Fish, Brown Rice and Mixed Veggies |
| Mid-Afternoon/Pre-workout Meal | Whole Grain Toast(Spread almond butter or avocado) + Baked sweet potatoes(1 small bowl) | Sweet Potato and Protein Powder |
| Post-Workout Shake | Whey Proten Shake and Dextrose Monohydrate | Whey Proten Shake and Dextrose Monohydrate |
| Dinner | Avocado and White bean salad with cheese dressing | Chicken Broccoli salad with Flax oil dressing |
| Bedtime Meal | Whey Protein with cottage cheese or Casein Protein + 1/2 spoon peanut butter | Whey Protein with cottage cheese or Casein Protein + 1/2 spoon peanut butter |