Day 1
- Breakfast: Oatmeal with milk and almonds + 1 banana
- Lunch: Chickpea curry + brown rice + vegetables
- Dinner: Paneer bhurji + 2 rotis + salad
- Snack: Peanuts or almonds + protein smoothie
Day 2
- Breakfast: 2 eggs (if ovo-vegetarian) or tofu bhaji + brown bread
- Lunch: Rajma (beans) + quinoa or brown rice
- Dinner: Vegetable dal soup + chapati
- Snack: Curd + sunflower seeds
Day 3
- Breakfast: Spirulina Smoothie + Nuts
- Lunch: Mixed Vegetable Curry + 2 Chapatis + Salad
- Dinner: Tofu Stir Fry + Boiled Rice
- Snack: Chickpeas or Roasted Black Chickpeas
Day 4
Breakfast: Homemade Protein Pancakes + Honey
Lunch: Spinach Paneer + 2 Rotis
Dinner: Dal + Brown Rice with Vegetables
Snack: Mixed Nuts + Yogurt
Day 5
- Breakfast: Smoothie (milk, banana, peanut butter, spirulina)
- Lunch: Chickpea curry + barley bread
- Dinner: Tofu/cheese rolls + salad
- Snack: Fruit + almonds
Day 6
- Breakfast: Protein yogurt + nuts
- Lunch: Vegetable pasta (protein pasta is better)
- Dinner: Mung bean soup + brown bread
- Snack: Sunflower or pumpkin seeds + fruit
Day 7
- Breakfast: Boiled chickpeas + milk or curd
- Lunch: Paneer bhurji + brown rice
- Dinner: Vegetable soup + chapati
- Snack: Apple with peanut butter
Key points:
- It is important to include protein in every meal
- Drink plenty of water
- Avoid simple carbohydrates
- Get 7-8 hours of sleep daily
- Add vegan protein powder if possible
Summary
This 7-day vegetarian meal plan is carefully designed for individuals who want to build muscle while following a plant-based or ovo-vegetarian diet. Each day includes three main meals and healthy snacks to ensure adequate protein intake, essential nutrients, and sustained energy.
The plan features:
- Protein-rich foods include tofu, paneer, lentils, chickpeas, kidney beans, yogurt, and nuts.
- Balanced meals combining complex carbs (brown rice, quinoa, oats) and healthy fats (seeds, nuts).
- Vegetables and fruits for vitamins, fiber, and recovery support.
- Hydration and rest tips to enhance results.
This routine helps support muscle recovery, growth, and overall fitness goals healthily and sustainably, without relying on meat or fish. Adding strength training and staying consistent with this plan can lead to noticeable physical improvements over time.