Building Muscle with Vegetarian Indian Food

Building muscle requires protein but many countries around the world are vegetarian.  Here are some unique Indian foods that may SHOCK new muscle growth

Lately I have had many people who are vegetarian from India contact me on how to gain weight and build muscle.

When I give them a response I didn’t realize that many people from India don’t eat a whole lot of meat except for maybe eggs and fish.

Is is possible to build muscle on an Indian diet?

Build Muscle For Beginners: Your Guide To Building Muscle!


Discover How to Build "Alpha Male" Muscle By Using These 5 Scientifically Proven Methods FAST!


Some parts of India base their diet solely on eating vegetables.

When it comes to gaining weight and building muscle we all know that protein is the number one food source needed for bodybuilding.

Meat is what most people eat to get their protein in their diet.  You should consume protein with every meal.  That’s going to be at least 5-6 times a day.

With that being said can you build muscle without meat?  The answer is yes.

Meat is not the only source for protein. Please see 10 more ways to get your protein WITHOUT eating meat

In this article below I will share what I found about what people can eat in India and the results may surprise you.

Building Muscle without Meat (The Indian Diet For Bodybuilders)


Here is a list of proteins that can be eaten for anyone who is trying to gain weight and build muscle the vegetarian way.

Dal (Dried Beans)

Beans are a great source of protein and fiber if you don’t like to eat meat.  Soybeans are high in calories followed by chickpeas (Cholay).


Legumes are great as well and саn bе eaten іn chili, stews, аnd soups, аnd аrе аlѕο enjoyable whеn served сοld іn bean salads.


Tofu to tempeh are another good source of protein. Sοmе οf thе more common legumes found іn thе U.S. include pinto beans, kidney beans, navy beans, lima beans, black beans, chickpeas, lentils, аnd black-eyed peas.

 Doodh Dahi (dairy)

Dahi (Yogurt) and two cups milk in the form of paneer or cheese should be eaten everyday.  Here in the USA, Greek yogurt is among the highest sources of protein than regular yogurt.


Fish is excellent source of protein such as white fist, salmon, clams, oysters, аnd mussels.

Try making a  fish curry, prepared with white fish, tomatoes, garlic, onions and ginger.

Other Protein Sources

For people who do like to eat meat try eating chicken tikka, Coconut chilli chicken made with cashews, ginger, peas, onions, garlic, coconut milk and spicy ingredients like black mustard and cumin seeds. , NOT fried chicken.

Make an Indian omelet, prepared by combining three or four eggs with diced onion, chopped tomato, chili powder, green chilies and a little milk.

Blend the ingredients together, then fry them in healthy olive oil, until the eggs are solid.  Serve  this with a bowl of oats or paratha, healthy  (Indian flat-bread).

Carbohydrates (2-3 grams per body weight)


Eat carbohydrates with every meal.

Eating carbohydrates is going to be the most critical for meeting your caloric needs.

To gain weight and build muscle make sure to eat these carbohydrates with a protein a few hours before your workout and 1 hour after your workout.

Carbohydrate Examples

  • Rice (Chawal)
  • Brown Basmati Rice
  • Rice Zarda
  • Kheer
  • Khichri, and Idli.

Add nuts and dried fruits to these kinds of rice.


Building Muscle with Vegetarian Indian Food

Make roti with durum and whole wheat grain flour.



Potato’s can be made in a variety of ways.  You want to avoid any fried potato’s.

There are many Indian recipes you can make using different types of Indian spices.

Try boiled or baked potato’s and season with cumin seeds, green chile peppers, fresh ginger root, chili powder, coriander, amchoor, (dried mango powder).

Sweet Potato or (Shakarkandi) are also a great source of carbohydrates.

Vegetables and Fruits


  • Beets
  • Indian Pumpkin Kaddu
  • Fruits like Papaya, avocado, bananas, pears, pineapple and the Mango (Known as “Aam” in Hindi) is the national fruit of India.

Eat as much fruits and vegetables as possible.  These help with digestion and provides optimal nutrients for your body.


  • Olive oil
  • flaxseed oils
  • nuts
  • Almonds
  • Almond butters
  • Avocado

NOTE:  Be careful not to use to many sauces as this will contribute to weight gain that can lead to excessive fat.

If you would like to add to the list the different kinds of Indian foods for gaining weight and building muscle, feel free to leave a comment below.

What’s Next?

Are you ready to look slimmer, healthier, and have a flat belly than you’ve had in years?

Are you ready to finally be able to fit back into your skinny jeans and lose that STUBBORN belly fat for good?

Well…There are a lot of conflicting information floating around on the web as to weight loss.

The solution has NOTHING to do with taking pills, powders, potions or exercise gadgets to try and fix the problem overnight.

It has EVERYTHING to do with naturally getting rid of harmful toxins and pollutants that are circulating inside your body right now…

The fact is diet’s DON’T work!

This is where creating GREAT tasting and Fat burning juicing recipes was born.

Superfoods That Promote Weight Loss - Juicing Made EASY! "Fit Into Your Skinny Jeans and Lose That STUBBORN Belly Fat Around Your Gut FOR GOOD -PLUS Get 50 TOP Juicing Recipes"

dribble800x600Super-foods That Promote Weight Loss - Juicing Made EASY! "Fit Into Your Skinny Jeans and Lose That STUBBORN Belly Fat Around Your Gut FOR GOOD -PLUS Get 50 TOP Juicing Recipes" CLICK HERE FOR MORE

About The Author:  Tim Ernst

dribble800x600 "CLICK HERE" to take a look at ALL 16 courses for building muscle or losing fat


Comment Below:


  • stress injuries

    June 19, 2013

    Hi there, just became aware of your blog via Google,
    and located that it is truly informative. I am going to watch out for brussels.
    I’ll appreciate when you continue this in future.
    A lot of other folks will probably be benefited out
    of your writing. Cheers!

  • kids combat shoes

    June 4, 2016

    Oh my goodness! Impressive article dude! Thanks, However I am having problems
    with your RSS. I don’t understand the reason why I cannot subscribe to it.

    Is there anyone else getting identical RSS issues? Anyone that knows the solution can you kindly respond?


  • Hello my friend! I want to say that this article
    is awesome, nice written and come with almost all significant infos.
    I’d like to look more posts like this .

Leave A Response

* Denotes Required Field