The Ultimate High Protein Vegetarian Diet For Bodybuilding


Explanation Of High Protein Vegetarian Diet For Bodybuilding

The ultimate high-protein vegetarian diet for bodybuilding is a nutrition plan that emphasizes vegetarian protein, and dairy product food sources to help vegetarian people to grow their muscles. 

Nowadays many people are becoming vegetarian. But there are many people who want to do muscle building by being vegetarian.

This article explores the possibilities of achieving muscle-building goals while maintaining a vegetarian diet. 

It provides valuable information on how vegetarians can effectively build muscle through a healthy, protein-rich diet. 

This article aims to clarify misconceptions and myths surrounding muscle building on a vegetarian diet. 

So if you're a vegetarian hoping to gain muscle, read on for some insightful tips.

Importance Of Protein In Bodybuilding

For a muscle to grow and repair, which is required for bodybuilding, protein is a necessary food.

For better physical performance and to maintain muscle mass and size, it's very important to consume enough protein.

Non-vegetarian people have more protein sources but vegetarians have fewer options. That's why it might be challenging for vegetarians to consume enough protein.

Insufficient protein intake will prevent your muscles from developing as rapidly. You must so meet your daily protein requirements. 

Common Misconceptions About Vegetarian Diets And Bodybuilding

The idea that a vegetarian diet makes it difficult to consume enough protein to promote muscle growth is among the most common myths.

But it is possible to meet your protein needs while eating a vegetarian diet with proper planning.

Knowing the basics of diet is required if you are a vegetarian. Because if you do not have an understanding
 of diet planning then you cannot complete your protein requirement.

Otherwise, you should get a diet made by a nutritionist.

Protein Sources For Vegetarians


Here is the checklist of vegetarian protein sources which is very essential for you to reach your protein requirement.

Complete Protein Sources Checklist

The body cannot generate all the required amino acids; however, complete protein sources have all of them. 
  • Tofu
  • Dairy Products
  • Tempeh
  • Soybeans
  • Quinoa
  • Chia Seeds

Complementary Protein Sources

Complementary protein sources don't have all essential amino acids but can be combined to deliver a complete protein meal.

Here is the combination of foods to make a complete protein food.

  • Rice With Beans
  • Rice WithLentils
  • Whole Wheat Bread Or Whole Wheat Chapati With Peanut Butter
  • Oats With Milk And Seeds
  • Greek Yogurt With Rice

Recommended Daily Protein Intake For Bodybuilding

Protein requirements for bodybuilding depend on various factors, including age, sex, weight, height, activity level, and fitness goals.

Studies show that to build muscle you have to eat 1.2 to 1.6 grams of protein per kilogram of body weight for those engaged in resistance training or bodybuilding.

This is the ideal protein requirement for muscle building. 

For example: If your weight is 65kg then you have to eat 78 to 104 grams of protein every day. 

Also Read: Foods To Avoid When Building Muscle: The Complete List

Benefits Of A High-Protein Vegetarian Diet For Bodybuilding

There are also some benefits of a vegetarian diet that you should know.

Muscle Growth And Repair

Protein is very important for repairing our muscles. During workouts, our muscle fibers get damaged and protein is needed to repair them.

When they recover then the size of our muscles starts increasing slowly.

When we eat protein, our muscles are saved from breakdown and our muscle loss does not happen.

Good For Gut Health

A vegetarian diet is also very important for our gut health. Vegetarian foods are easier to digest than non-veg foods.

Because fiber is present in veg foods which is not there in non-veg. Fiber is very important for our digestion, a fiber-rich diet digests our food well.

If the food is not digested properly, then our body will not get the nutrients, that's why vegetarian foods are very important for gut health.

Good For Heart Health

There are two types of fiber present in vegetarian foods, soluble fiber, and insoluble fiber.

Soluble fiber is very important to avoid heart attacks. Soluble fiber helps in reducing our cholesterol, if your bad cholesterol increases then it blocks the veins and increases the chances of heart attack.

Soluble fiber helps in opening blockages. That's why it is very important to have fiber-rich foods in our diet.

Good For Bone Health

People who are vegetarians have less chance of getting osteoporosis as compared to non-vegetarians.

Eating more non-veg food can reduce the amount of calcium in your body. Because animal products remove calcium from our body through urine.

So vegetarian foods are also very good for our bone health.

Here is the list of vegetarian calcium rich-foods. 

  • Soybeans
  • Tofu
  • Soy milk
  • chia seeds

Macronutrient Ratios For Vegetarian Bodybuilding Diet

A very high-protein vegetarian diet for bodybuilding must take into account macronutrient ratios. 


Protein is very important for repairing and growing muscles. And bodybuilders should eat 1.2g to 1.6g of protein per kg of body weight each day. 


Intake of carbs should range from 45 to 50 percent of total calories consumed since they are a crucial source of energy for exercise.  

Healthy Fats 

Optimal hormone levels and the absorption of fat-soluble vitamins depend on healthy fats. About 20 to 30 percent of daily calories should be healthy fats.

Choosing Protein Sources

You have to include all types of foods in a vegetarian diet. When you add different foods to your diet, then you get all the amino acids. And you get complete protein. 

Foods include tofu, tempeh, legumes, nuts, seeds, dairy products, and whole grains.

Incorporating Plant-Based Protein Or Whey Protein Supplements

Suppose you are not able to fulfill the protein requirement from food. In that case, you can take a plant-based protein supplement or if you want to take whey protein, then you can also take whey protein, in that you will get high-quality complete protein which is very important for repairing your muscles.

Plant-based protein supplements such as soy protein, pea protein, and hemp protein can also be helpful for meeting protein needs.

High Protein Vegetarian Diet For Bodybuilding

1. Breakfast Options 

A.Tofu Scramble: Scramble tofu, multigrain bread, and vegetables with one scoop of plant-based protein or whey protein.

Spread the scrambled tofu and vegetables on the bread and drink plant-based protein or whey protein to increase the protein content of the meal.  

B. High Protein Smoothie: High protein smoothie is very beneficial for muscle building, especially for vegetarians. Smoothie made with protein powder, fruit, nuts, and other healthy ingredients like cinnamon, and honey can be a great high-protein and healthy breakfast option. 

C. Oatmeal: Oatmeal is one of the most powerful breakfast meals in the fitness industry. Oats are a primary source of complex carbs so you need to add some protein sources to increase the protein content of the meal. 

Vegetarian people can use plant-based protein or whey protein powder to increase protein content in the meal and for healthy fats you can use natural peanut butter, nuts, or seeds. 

This is your perfect breakfast meal which provides protein, complex carbs, healthy fats, and fiber.  

2. Mid Morning Snack 

Greek yogurt topped with mixed nuts, and berries (optional).

3. Lunch Options

A. Chickpea And Lentil Curry: Curries made with chickpeas and lentils are a great vegetarian protein source and can be easily customized with different spices and veggies.

B. Curd And Rice: Curd and rice is also a great meal for vegetarians because curd is a complete protein source and rice is a carbs source and for healthy fats, you can add 1 tablespoon of chia seeds. 

For high protein, you can eat Greek Yogurt because greek yogurt is a rich source of protein. If you eat greek yogurt then you can get, 146Cal, 20g Protein, 3.8g fats, and 7.8g carbs in 200 grams of greek yogurt. 

4. Snack Options

A. Black Roasted Chana: Black chana is a rich source of protein and fiber. 100g of black chana provides 22g of protein, 58g of carbs, 6.6g of fats, and 10.8g of fiber. And many other minerals like Iron, Calcium, Magnesium, Phosphorous, Sodium, Potassium, Zinc, and vitamins like vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, folate, etc, 

So eat black roasted chana as a snack. 

B. Zero Sugar High-Protein Bar: Protein bars made with zero sugar, no hydrogenated oils, maltodextrin, etc. Read the ingredient label before buying a protein bar. 

5. Dinner Options

Whole Wheat Pasta Dish: Ingredient list, Whole wheat pasta 75g, Mozzarella cheese 75g, 1 tomato, Basil 1/2 tbsp chopped, Olive oil 1/3 tbsp, garlic 1 clove, minced, black pepper.

Step 1. Chop tomatoes & basil. Mince garlic. Shred mozzarella.
Step 2. Combine tomatoes, cheese, basil, garlic, olive oil, garlic salt, and black pepper in a medium bowl. Set aside.
Step 3. Meanwhile, cook pasta according to the package directions.
Step 4. Drain pasta, and transfer to a serving bowl. Toss with tomato mixture. Serve.


A high-protein vegetarian diet is very important in gaining muscle and in repairing muscle. In this article, I have told you a sample diet plan, you can customize the diet plan according to yourself.

If you have knowledge of nutrition, then you can make your own vegetarian diet plan, but if you do not understand nutrition, then you can get it made by a certified nutritionist.

If you are not able to fulfill your daily protein requirement from food, then you can use plant-based protein or you can also use whey protein.

So customize this plan according to your calorie needs and try it.