Best and Easy to follow Vegan Diet plan for Vegetarian!

Many of my gym friends always ask me how you have such a good physique, although you are a vegetarian.

I feel surprised  because there are a plenty of vegetarian food which is high in protein but after some problems found related to vegetarian diet on my fitness junkies Facebook page.

I noticed one problem that you don’t have problem with foods but only with diet plan because only few people know how to make proper diet plan in the fitness industry.

I decide to make a article on vegan diet plan for all my vegetarian gym friends.

Here, I would like to talk about micro nutrients and calories intake of this program.

Calories would be 3000 Kcal on workout days and 2300 on rest days. Macros:

Protein: 155 gm

Carbs: 370 gm

Fats: 90 gm

Fiber: 45 gm

In this diet plan, carbs and protein ratio is 3:1 which is important factor while making any diet plans.

There are total six meals and pre and post workout drink in this diet plan without any eggs, meat and supplements.

So, Now!! No excuse and Ready to Gain Muscles.

Meal 1: OAT CRUNCH BOWL

Meal Time: Breakfast(7-8AM)

Workout Days	Rest Days
⅔ cup oats powder	½ cup oats powder
⅓ Apple	½ Apple
½ Banana	2sp low fat yogurt(curd)
20 piece Almonds	20 piece Almonds
1sp Hemp Seeds	1sp Hemp Seeds
1sp Honey(optional)	Pinch Cinnamon
1 cup Blueberries(optional)	240ml non-fat Milk
2sp low fat yogurt(curd)
Pinch Cinnamon
240ml non-fat Milk
Calories: 524   P: 22g C: 63g F: 16g Fibers: 10g	Calories: 439 P: 20g C: 48g F: 15g Fibers: 8g

Direction:

1. You can cook oats by any three cooking option either microwave, stove or overnight soak.
2. If you don’t want to drink milk alone then cook oats in milk on any above method you like along with that add cinnamon and cloves.
3. After cooking oats add banana,almonds, hemp seeds and low fat yogurt if you like.
4. Add other ingredients if you like otherwise they all are optional.

Notes:

Instead of oats you can use Quinoa or Muesli cereals once or twice a week.

You can also use peanuts or walnuts instead of almonds. Add flax seeds if you don’t have hemp seeds but I recommend you to add hemp seeds.

If you are eggetarian then add 5 boiled eggs white instead of milk or you can also add 1 scoop of whey protein in oats and no milk for that!

Meal 2: ROTI BANANA ROLL

Meal Time: Snack(10-11AM)

Workout Days	Rest Days
1 Wheat roti	2 slice wheat bread
1sp peanut butter	1sp peanut butter
1 Banana	Pinch cinnamon
1sp honey(optional)	½ banana
Pinch cinnamon	1 cup nonfat milk
1 cup nonfat milk
Calories: 457   P: 20g C: 60g F: 13g Fibers: 5g	Calories: 336 P: 19g C: 43g F: 8g Fibers: 4g

Directions:

1. Cook thin long chapati or 2 thin regular size chapati.
2. Spread peanut butter on roti
3. Add Banana and honey on top of that with cinnamon
4. Serve it with 1 cup nonfat milk.

Notes:

• You can use brown bread instead of roti once or twice a week.
• Eat non fat plain yogurt instead of milk.

Meal 3: RICE SUPER BOWL

Meal Time: Lunch (1-2PM)

Workout Days	Rest Days
2/3rd – 1cup Brown Rice	½ Cup Brown Rice
1/4th Cup Chickpeas	50g Cooked Lentil
1/4th Cup Kidney Beans	1 Cup Raita (3sp Cucumber+3sp onion+Pinch salt/pepper)
40g Soy Chunks
3sp Green Peas
2sp Onion + Tomato
3sp Green/Red Bell pepper
½sp Olive Oil
Baked chips & 1sp Crushed Cashews (optional)
Ketchup, Lemon, Salt & Black Pepper
Calories: 506   P: 30g C: 61g F: 10g Fibers: 13g	Calories: 413 P: 23g C: 51g F: 9g Fibers: 9g

Directions:

1. Cook Brown Rice, Chickpeas And Kidney Beans In Bulk For 3-­‐4 days And Keep It In The fridge.

2. Do Slow And Medium Cooking. Don’t Over Cook The Veggies Otherwise You Will Lose Half The ingredients.

Notes:

• You Can Use Coconut Oil As Well But Don’t Over Use it.
• Eat White Rice Instead Of Brown Rice Once A Week Or Switch It With Wheat Pasta.
• If you’re non-vegetarian then add Add 100 gm Grilled Chicken Instead Of Soy Chunks.

Meal 4: MILK SHAKE

Meal Time: Snack (4-5 PM)

Workout Days	Rest Days
240ml Non Fat Milk	400ml Fresh Mixed Juice (Orange, pomegranate, carrot)
1cup Frozen Banana/Mango	100g Dry Roasted Soybean
1sp Chia Seeds
1sp Sunflower Seeds
Pinch Cinnamon
1cup Roasted Chickpeas
Calories: 462   P: 26g C: 45g F: 14g Fibers: 13g	Calories: 318 P: 18g C: 35g F: 10g Fibers: 4g

Directions:

1. Chop 4-­‐5 Bananas And 3-­‐4 Mangos Put In The Freezer Then Use 1 Frozen Banana During The Milk shake.
2. Eat Roasted Channe Few Minutes Before Drinking The Milk shake.

Notes:

• You Can Use Frozen strawberries/blueberries As well.
• You Can Use Almond Milk Instead Of Regular milk.
•  You Can Use Sesame Seeds Instead Of Sunflower seeds.
•  You Can Eat Dry Roasted Soybeans Instead Of Roasted Chickpeas Few Times A week.

Pre-Workout(5-6PM)

2 teaspoon coffee

200ml water

2sp Milk(optional)

Directions:

You Can Drink Warm Coffee 20 min Before Training Or Drink Cold Coffee By Adding 2-­‐3 Ice Cubes In A Blender, Add 2 tsp Coffee And 2sp Milk – Blend Them And Enjoy Cold Coffee Pre Workout Drink!!

Note:

• Do Not Overdose The caffeine.
• Don’t Exceed More Than 1 Cup A days.
• If Your Skin Is Caffeine Sensitive Then Avoid Coffee And Drink 1-­‐2sp Glucon D Before training.

Read  Related Article: How Can You Get Most Out of Your Pre Workout

Post-Workout(7-8PM)

1 cup Fat Free Yogurt (optional)

240 ml Fat Free Milk (or 500ml)

2 Banana Or 2 Cup Red/Black Grapes

Macros:

Calorie: 348

P: 25g

C: 58g

F: 0g

Fiber: 4g

Notes:

• Avoid Full Fat Milk Because Fat Will Slow Down The digestion.
• Drink Post w/o Within 20 min After training.
• You Can Drink 500ml Instead Of Adding A Yogurt If You Face Any  Stomach Upset issue.
• You Can Either Eat Bananas Or grapes.
• You Can Eat 5-­‐7 Dates (khazoor) As well.

Meal 5: PANEER SANDWICH + (MIXED VEGETABLE+PANEER)

Meal Time: Dinner (9-10PM)

Workout Days	Rest Days
PANEER SANDWICH	MIXED VEGETABLE+PANEER
4 Slice Wheat bread	1 cup Mixed Indian Vegetables
50g Paneer	50g Paneer
2 Onion Ring	1 Roti
3-­‐4 Slices Of Tomato	Hal Plate Salad (Cucumber Tomato+Carrots)
Pinch Salt/Pepper & Ketchup
Calories: 470   P: 22g C: 60g F: 14g Fibers: 4g	Calories: 346 P: 16g C: 35g F: 14g Fibers: 4g

Notes:

• Use Grill To Grill The Bread Or You Can Toast It And Then Add    paneer/onion/tomato.
• Use Fresh paneer.
• You Can Use Tofu Instead Of Panner One Or Twice A week.
• You Can Eat Subway Paneer Sandwich Once A Week As well.

MEAL 6 : YOGURT & NUTS

Meal time: Snack(11-11:30 PM)

Workout Days	Rest Days
240g Low Fat Yogurt	240g Low Fat Warm Milk
25g Walnuts	25g Almonds
Pinch Cinnamon	2 Cardamom+ Pinch Cinnamon
Calories: 254 P: 15g C: 15g F: 14g Fibers: 2g	Calories: 254 P: 15g C: 15g F: 14g Fibers: 2g

WORKOUT DAYS MACRO NUTRIENTS

CALORIES: 3021 | PROTEIN: 160g | CARBS: 362g | FAT: 81g | FIBER: 46/51

REST DAYS MACRO NUTRIENTS

CALORIES 2106 | PROTEIN: 111 | CARBS: 227g | FAT: 70g | FIBER: 31g

Important Notes:

• YOU CAN ADJUST YOUR MACROS ACCORDING TO YOUR HEIGHT/WEIGHT.
• If You Workout In The Morning Then Take Meal 1 75 min Before Workout, Then Pre Workout Drink 20 min Before Training Then Post Workout Drink After Gym Them Meal 2, Meal 3 Meal 4 Meal 5 And Meal 6.

Final Words

Hope, you like my diet plan and if you’re a vegetarian(Like me!) then you shouldn’t have such diet excuse that I can’t build body because I’m vegetarian.

Go and follow diet! And Have some GAINS!

If you like my article, then please don’t forget to share it with your friends.

If you have any doubt or suggestion in diet plan, I really appreciate that. Put that In Comment Section.