Muscle Gain Diet Plan For Non Vegetarians With PDF

Muscle Gain Diet Plan

Muscle Gain Diet Plan Overview

Many fitness or gym lovers setting their fitness goals in the new year. That's why I'm giving this free Muscle Gian Diet Plan to vegetarians and non-vegetarian with PDF.

To achieve any fitness goals like Fat Loss or Muscle Gian, you need to fix your nutrition plan. What you eat and how much you need. After focusing on healthy foods, now you need to focus on macronutrients.

Macronutrients mean carbohydrates, protein, and fat called macronutrients.

This diet plan is based on random age, height, and weight. ( Age: 22, Height: 5.8, Weight: 65kg ) for this, maintenance calories are 2112, and for gaining lean muscle we need to add 205 to 235 extra calories. Total calories are approximate 2317 to 2347.

You can get all the information about calories macros in the pdf. You need to download the free Muscle Gian Diet Plan pdf and understand. 

Every time people have some questions like this 👇

What Is The Best Meal Plan To Gain Muscle?

If you have this question then I'll give you the answer to this question.

Now the answer is there are no magic meal plans for any fitness goals. You need to customize your own meal plan by adding healthy food that you have. 

You need to find out the healthy carbohydrate food source, healthy fats, and protein source to make a healthy well-balanced diet plan.

So anyone is telling you, try this diet or this diet then you need to be smart. 

Learn on the internet, how to make your own diet plan, or you can search on YouTube also. Get knowledge from a knowledgeable person. 

So the answer is ending, there no magic or specific diet for any goals.

What Should I Eat For Muscle Gain?

To gain muscle, a protein-rich diet is best for Muscle Gain. Because protein is a building block of muscle. Without protein, you can't gain the size of a muscle. 

I'm not telling you to eat a very high protein diet. To build lean muscle, you need 30% protein in your daily diet plan. Carbohydrate 45 to 50% and 20 to 25% is your fat. 

This is the percentage of macros to build lean muscle.

Eat more calories than maintenance calories, because to gain muscle your body needs extra calories than maintenance calories. 

Ex. If your maintenance calories are 2000 then you need to add some extra calories to gain size. 

Now, people think eating a protein-rich diet or food damage your kidneys. But not this is the myths this is not true. Protein is very important for your muscles, hair, teeth, etc. 

If you already have any kidney problems then you need to consult with your doctor. 

Here Is The Lean Muscle Gain Diet Plan For Non-Vegetarian 


3 Slice Whole-Wheat Bread
2 Whole Eggs
3 Egg Whites
Tea ( Optional)

Total calories: 346, Carbs: 34g, Protein: 28g, Fat: 10g.


2 Ounce Roasted Chana
300ml Milk ( Regular )

Total calories: 339, Carbs: 47g, Pro: 20g Fat: 8g.


Half Cup Rice ( Brown Or White )
Half Cup Cooked Lentils ( Dal ) Use Very Less Oil
100g Cooked Chicken Breast
One Cup Mix Salad

Total calories: 451, Carbs: 47g, Protein: 42g, Fat: 9g.


1/2 Cup Oats (40-50g)
1 Medium Size Banana
1 Tablespoon Natural Peanut Butter
250ml Milk
1 Scoop Whey Protein Or 6-7 Boil Egg Whites 
Sprinkle Cinnamon Powder

Total calories: 575, Carbs: 68g, Pro: 42g, Fat: 16g.


1 Scoop Whey Protein With 1 Banana
 Or 6 Boil Egg Whites With 1 Banana

Total calories: 180-210 Carbs: 26-24g, Pro: 25-23g, Fat: 0-1g.

1 Medium Size Chapati
1 Whole Egg 
3 Egg Whites

Total calories: 216, Carbs: 23g, Pro: 20g, Fat: 6g.


200g Curd ( Dahi ) 
10g Almonds Or Peanuts

Total calories:. 210, Carbs: 14g, Pro: 10g, Fat: 14g.
  • TOTAL CALORIES: 2317 To 2347
  • TOTAL CARBS: 259g To 261g
  • TOTAL PROTEIN: 185g To 187g
  • TOTAL FAT: 63g To 64g

Do Strength Building Exercises

Strength training is very important when you going to gain muscle mass. Strength training called compound exercises with heavyweight and fewer reps. 

Compound exercises are the best choice for fast and impressive muscle gain and strength gain. 

Proper nutrition and workout are the best for fast results. Without this combination, you can't achieve your fitness goals. 

So I'll recommend with this nutrition plan you need to do a minimum of 3 and a maximum of 5 days of exercise a week.

Perform multi-joint exercise called a compound workout, exercise like barbell squats, barbell bench press, shoulder press, barbell rows, deadlift, etc. 

Stay Hydrated All Time

No matter how much you busy with your daily work but your body needs water to work properly. During one hour workout, your body burns 1 to 1.5-liter of water.

Water is very important for food digestion and during a workout, drinking less water in workout cause cramps and dehydration so keep your body and muscles hydrated. 

Drink 3 to 4 liters of water a day.


Muscle Gain Diet Plan


This Muscle Gain Diet Plan is based on random age, height, and weight. So don't follow the exact calories. Adjust calories according to your age, height, and weight. 

In this nutrition plan, I've added a whey protein supplement, if you don't have a budget or you don't want to take any protein supplement then replace it with egg whites.

Egg whites are the second fast-digesting protein food, the first is whey protein. The egg is also lean protein you get the only High-quality complete protein that's all. 

NOTE: If you have any health problems then consult with your health professional before starting this nutrition plan.