Sabse-sasta-diet-plan Today, you are going to see the cheapest diet plan, which is entirely based on vegetarian items. Numerous different research has been used to create this diet plan, which is essential for muscle growth. If you want to increase your muscle growth quickly, you should follow our workout plan along with the diet plan because both are crucial in building your body. Let's talk about the cheapest bodybuilding diet plan for vegetarians.
Why is a diet plan essential for building the body?
When we work out, our muscle fibers break down, and our body needs protein to repair them. With a good diet plan, we can fulfill our protein requirements and repair our muscle fibers, building our body (muscles).
How much protein should you consume in a day to build your body?
To build your body, you should consume 1.5 gm to 1.8 gm of protein per kg of body weight.
*If your weight is 60 kg, you should consume 90 to 108 grams of protein per day.
Sabse-sasta-diet-plan (FULL DIET PLAN):
First of all, after waking up in the morning, you should drink a glass of lukewarm water with a little lemon squeezed into it. This keeps your stomach clean and maintains your metabolism. Now let's talk about the cheapest diet plan.
Breakfast:
In the morning, you should eat 50 grams of chickpeas and 50 grams of moong dal, which you soaked in water overnight. This will give you about 22 grams of protein, which is essential for muscle growth.
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| Sabse sasta Diet plan |
Mid-morning:
In the mid-morning, you can have a banana or an apple, or any fruit of your choice. This will provide you with essential nutrients and fiber.
This meal provides a good balance of protein, carbohydrates, and fats, along with fiber to keep the gym-goer satiated and energized throughout the morning. The boiled eggs provide high-quality protein, while the fruit and whole wheat bread offer a variety of nutrients and complex carbohydrates for sustained energy.
Lunch:
For lunch, you can have 2 chapatis, half a bowl of rice, and any vegetable or lentil of your choice. This will provide you with about 15 to 20 grams of protein.
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| Sabse sasta Diet plan |
Pre-Workout Meal (एक्सरसाइज से पहले)
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| Sabse sasta Diet plan |
Now let's talk about the Pre-Workout Meal that you should have 30 minutes before exercising. You need to eat one or two bananas, which will provide you with the energy you need during exercise. Along with that, you should also consume 50 grams of peanuts, which contain polyunsaturated fats. Combining these two foods will give you approximately 15.5 grams of protein and carbohydrates.
Dinner:
For dinner, you can have 2 chapatis, any vegetable or lentil of your choice, and a bowl of curd. This will provide you with about 15 to 20 grams of protein.
Before bed:
This meal provides a good source of slow-digesting protein from cottage cheese, which can help prevent muscle breakdown during the overnight fast. The almonds offer healthy fats and fiber, which can help keep the gym-goer feeling satiated and prevent hunger pangs during the night. Overall, this meal is a good choice for anyone looking to optimize their recovery and muscle growth during sleep.
Before going to bed, you can have a glass of milk or a bowl of paneer, or any other low-fat dairy product. This will provide you with about 10 to 15 grams of protein, which will help in muscle recovery during sleep.
This is a simple and cheap diet plan that you can follow if you want to build your body as a vegetarian. Remember to follow a workout plan along with the diet plan for optimal results.
Post-Workout Meal (after exercise)
After exercising, it is recommended to consume protein immediately to help repair and build muscles. Eating 30 grams of Soybean Chunks provides 16 grams of protein. However, according to research by the Times of India, it is not advisable to consume more than 30 grams of Soybean Chunks in a day. So, it is recommended to consume only 30 grams of Soybean Chunks in your post-workout meal. You can prepare it as a vegetable dish or boil it and add salt or salad to it.
