Muscle Building Diet: 8 Weeks Plan Based on Indian Food

Muscle Building Diet Plan Based on Indian Diet - Sharp Muscle
10 min read
Updated: March 27, 2023

To building muscle or adding mass to your body, your diet plan should be the most important factor that you have to get right.

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The most abundant macronutrient in a bodybuilder’s diet plan at all phases was carbohydrates from fruits, whole grains and vegetables.

The same study noted that protein from white meat, dairy, nuts, and seafood was the second most abundant macronutrient in a muscle building diet. 1

Muscle Building Diet Plan will vary from person to person, depending on biological gender, size, and goals.

Additionally, different coaches and nutritionists may make different recommendations based on whether a person following a Muscle Building Diet Plan is trying to reduce excess body fat or build lean muscle mass.


According to a study in the Journal of the International Society of Sports Nutrition, bodybuilders at the beginning of the preparation phase will take in more calories than those approaching the competition. 2

You do everything you want in a workout schedule, but if your diet isn’t optimized for building muscle, you’re not going to see results later. Diet plan to build muscle, some things you need to fix. For this, first you need to focus on you macronutrient consumption and diet plan strategy, or how many times you eat throughout the day.

Below is a table just to give you an idea of ​​how many calories you should eat for your body weight while building muscle, and how you should distribute your calories.

Body-weightTotal calories
150 lbs (68 kg)2250
180 lbs (82 kg)2700
210 lbs (95 kg)3150
Total caloriesCarbs
1305326 g
1566391 g
1827456 g
Total caloriesProteins
750180 g
864216 g
1008252 g
Total caloriesFats
22525 g
27030 g
31535 g

A muscle building diet plan should include carbohydrates, proteins and healthy fats.


Carbohydrates are very important for burning calories, especially because they are a great aid to exercise. The body actually needs carbohydrates to function. It’s just a matter of choosing healthy carbohydrates, which will be beneficial to you and help you in your mission of building muscle.

Healthy carbohydrates can be found in the following:

  • Fiber rich fruits and vegetables; Watermelon, Grapes, Raspberries, etc. Canned versions of these are also acceptable, as long as they don’t come with added sugar.
  • Whole grains, which provide you with fiber and micronutrients (such as magnesium, potassium and selenium). Refined grains reduce certain nutrients, making them less beneficial. Whole wheat bread is a great source of whole grains.
  • Legumes; Beans, lentils, peas etc. They contain protein, but no cholesterol. They compete with meat for the energy they provide, so are extremely useful for people following a vegetarian diet.
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Recommended carbohydrates that you can specifically add to your muscle building diet plan are:


High-calorie breakfast cereals with at least 2 grams of fiber are a great source of energy, which can be eaten at any time. Best results can be achieved by consuming a double portion, mixing enough soy or nut-milk with a scoop of protein powder to bring the carbohydrate content to 60 grams and protein to 30 grams.


A medium-sized bagel contains 40-50 grams of carbohydrates, which are incredibly simple to prepare. For added benefits, choose a variety that contains more whole grains.

Bran Muffins

Bran muffins contain very low glycemic, slow-burning fiber that is perfect for bodybuilding. Be sure to read the label before you buy, to make sure you’re buying the appropriate muffins for your individual needs.

Mashed Potatoes

Mash contains a strong insulinogenic carbohydrate. At 42 grams of carbohydrates per portion, it’s a great post-workout snack (or part of a muscle building diet plan) as a fast-acting, so it’ll aid your growth.


A thick source of carbohydrates, which is a great way to increase your intake. There are 90 grams of easy-to-eat carbohydrates in four ounces that won’t fill you up. You can also add other ingredients to your pasta, which will help you meet all of your other essential calorie needs.


It’s an excellent carbohydrate source that’s full of protein and fiber, which means you don’t have to worry about mixing it with the right things to get the full range of amino acids. Quinoa also contains manganese, magnesium and iron. A portion contains about 47 grams of carbohydrates.

Beans or Legumes

Green beans are a great source of carbohydrates that are low in calories, so if you’re building lean muscle, they’re a great contributor to your diet. You’ll get about 40.8 grams of carbohydrates from a portion of beans.


With its rich nutty flavor, barley is great for soups and as a replacement for rice. It is high in selenium, but low in protein. One portion will give you about 44.3 grams of carbohydrates.


This is a source not commonly considered by bodybuilders, but it is great for building mass. It is a traditional Polish food consisting of balls of dough filled with various fillings: mashed potatoes, cheese, etc. They provide about 46 carbohydrates per portion and are high in calories.

There are slow-digesting carbohydrates (which include oatmeal, sweet potatoes, brown rice and whole wheat bread) and fast-digesting carbohydrates (which include white rice). What you decide to focus on will depend on your specific diet plan.


The primary concern for bodybuilders, and especially those who follow a diet plan, is protein. It has been suggested that bodybuilders need to make sure they get one gram of protein per pound of body-weight (one and a half for vegetarians), so the bigger you get, the more you’ll need.

Proteins are made up of amino acids, which are essential for building muscle. Without these amino acids, it is impossible to grow, repair and maintain muscle tissue. Apart from this, it also helps in maintaining our hormones, enzymes and many other tissues of the body.

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The World Health Organization has established that the minimum amount of protein for human adults is about 5% of the daily intake, but for bodybuilders, it should be much higher. In fact, as the following diagram demonstrates, protein should make up about 30% of your calories (fats 30% and carbohydrates 40%).3

Protein Supplements

Protein is such an important factor when it comes to building muscle, and while it’s not always easy to get everything you need from food, protein powders have become a major necessity. Using the powder to make a shake is also a great way to get protein into the body after exercise, allowing it to work on any small tears in the muscles that may be caused by the intensity of the exercise.

Below is a list of the top 13 brands, giving you an opportunity to decide which one is the best fit for you.

  1. Vega One All in One
  2. Naked WHEY 100% Grass Fed Unflavored Whey Protein Powder
  3. Grass Fed Whey Protein Powder
  4. Core Nutritionals Grow
  5. NitroTech 100% Whey Gold Protein Powder
  6. Dymatize Elite 100% Whey Protein Powder
  7. Optimum Nutrition 100% Whey Protein Powder
  8. Sunwarrior Protein Raw Vegan Gluten Free
  9. Garden of Life Raw Organic Protein
  10. NutriBiotic Vanilla Rice Protein
  11. ORAC Energy Protein & Greens
  12. PlantFusion Complete Plant Based Pea Protein Powder
  13. Manitoba Harvest Hemp Yeah!


Fat is extremely important to a bodybuilder diet, but it is also one of the main things that gets overlooked. In fact, it has been suggested that fat should make up 20–30% of your daily calories. You just need to make sure you’re eating the right fats; Fast food and processed food is not something that wants to stay fit and healthy and consume a lot, and vegetarian bodybuilders are no different.

Not only does it serve as a wonderful source of energy, but fat also aids in the regulation of most of our bodily functions. Our health largely depends on lipid molecules that come from cholesterol fats because they form the bulk of the membrane area of ​​the surface of cells, which ensure that nutrients are allowed into cells, and waste products is expelled.

High cholesterol is a big issue in modern society, and diet has a lot to do with it. As much as the fat we need in our diet should be the ‘good fats’, it is the ‘bad fats’ that cause us problems.

Good fat

The ‘good fats’ include monounsaturated fats and polyunsaturated fats, as they are good for your heart, cholesterol and overall health. These are extremely beneficial to our diet, and are important if you are following a vegetarian diet while trying to stay fit.

Bad fat

‘Bad fats’ include trans fat and saturated fat, as they increase your risk of disease. These should be avoided at the best of times, but definitely when you are aiming for a healthy lifestyle. A good way to identify ‘good fats’ is that they are liquid at room temperature, whereas ‘bad fats’ are solid. Trans fats are only created to increase the shelf life of our food, they certainly will not benefit our health in any way.

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Indian Veg and Non-veg Muscle Building Diet Plan

Here is a sample vegetarian and non-vegetarian muscle building diet plan all you can eat that focuses on gaining muscle mass. It is high in calories, high in protein and high in carbohydrates:

Veg Muscle Building Diet Plan

    • Indian Tea (1 cup) with Ginger, Cardamom and 5-8g sugar
    • Paneer Bhurji or Tofu Bhurji (100g)
    • Chapati or Roti (2)
    • Tea or Milk (1 cup)
    • Fresh Paneer (100g)
    • Whey Protein (25g)
    • Banana (2)
    • Milk (1 cup)
  • LUNCH:
    • Green Bell Pepper (1/2 cup)
    • Potato (1/2)
    • Ginger or Garlic or Onion (2-4 spoon)
    • Salt or Pepper (1 Pinch)
    • Yogurt (1 cup)
    • Roti or Chapati (2)
    • Coconut oil or Desi ghee (1/2 spoon)

Pick any vegetable: Green beans, cauliflower, cabbage, spinach, peas, or potato, okra

    • Broken Wheat (1/2)
    • Crushed Almonds (18 Pieces)
    • Raisins (2 spoons)
    • Milk (1 cup)
    • Black Channe (1/2 cup)
    • Onion + Tomato (2 spoons)
    • Ginger + Garlic (2 spoons)
    • Salt or Pepper (1 pinch)
    • Chapati (2) or Rice (1 cup)

Pick any vegetable: White channe, kidney beans or rajma, mixed lentils or daal, matar paneer

    • Fresh Paneer (100g)
    • Juice or Whey Protein with banana (25g)

Non-veg Muscle Building Diet Plan

    • Oats (2/3 cup)
    • Granola or cereals (1/4 cup)
    • Whey protein (2/3 spoon)
    • Brans (1 spoon)
    • Raisin (1/8 cup)
    • Cranberries (1/8 cup)
    • Almonds – crushed (1/8 cup)
    • Walnuts – crushed (1/8 cup)
    • Banana (1/2)
    • Apple (1/2)
    • Cinnamon (1 pinch)
    • Omelet (1 whole + 1 white) with Whole wheat bread (1 slice)
    • Mashed chickpeas (1/2 cup) with Whole wheat bread (1 slice)
    • Whole wheat bread (1 slice) with banana (1/2) and peanut butter (1 tablespoon)
  • LUNCH:
    • Eggs while – scrambled (3)
    • Fresh paneer (50 g)
    • Sweet potatoes (149 g)
    • Kidney beans (1/2 cup)
    • Spinach – chopped (1/4 cup)
    • Green onion – chopped (3 spoons)
    • Green pepper (1/2)
    • Yogurt sauce topping
    • Pineapple or mango – chopped (1/3 cup)
    • Brown rice (2/3 cup)
    • Peanuts (1 spoon)
    • Peanut butter (1 spoon)
    • Black Raisins (1 spoon)
    • Banana (1/2)
    • Yogurt (2 spoons)
    • Whey protein (2/3 spoon)
    • Honey (1 spoon)
    • Chicken Drumsticks (2 legs)
    • Pineapple ring (1)
    • Salad: crushed broccoli (1/2 cup) + crushed cabbage (1/2 cup)
    • Kidney Beans (1/4 cup)
    • Chickpeas (1/4 cup)
    • Chopped carrots (2 spoons)
    • Chopped tomato (2 spoons)
    • Onion – chopped (2 spoons)
    • Lemon (1/2)
    • Cilantro
    • Ketchup
    • Salt or paper
    • Egg white (1 large)
    • Casein protein or whey protein (2/3 scoop)
    • Raisins (1 spoon)
    • Peanuts (2 spoons)
    • Whey protein (1-2 scoop)
    • Carbo plus (2-3 spoons)
    • Water (400 ml)
    • Egg Whites (6 boiled)
    • Banana (2)


  1. Food Nutr Res. 2015; 59: 10.3402/fnr.v59.27606. Published online 2015 Jun 9. DOI: 10.3402/fnr.v59.27606: Role of poultry meat in a balanced diet aimed at maintaining health and wellbeing: an Italian consensus document[]
  2. J Int Soc Sports Nutr. 2018; 15: 4. Published online 2018 Jan 15. DOI: 10.1186/s12970-018-0209-z: Nutritional strategies of high level natural bodybuilders during competition preparation[]
  3. Br J Nutr. 2012 Aug;108 Suppl 2:S3-21. DOI: 10.1017/S0007114512002450. Identifying recommended dietary allowances for protein and amino acids: a critique of the 2007 WHO/FAO/UNU report[]

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