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Sure! Here's a vegetarian Indian diet plan for muscle gain that provides around 500 calories per meal, assuming 5-6 meals a day. This plan focuses on high-protein, nutrient-dense foods to support muscle growth.
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### Meal 1: Breakfast
- **Oats and Protein Shake**
- 1 cup cooked oats (150 kcal)
- 1 scoop plant-based protein powder (100 kcal)
- 1 medium banana (90 kcal)
- 1 tablespoon peanut butter (90 kcal)
- 1 cup almond milk (70 kcal)
**Total: 500 kcal**
### Meal 2: Mid-Morning Snack
- **Greek Yogurt and Nuts**
- 1 cup Greek yogurt (150 kcal)
- 1/4 cup mixed nuts (200 kcal)
- 1 tablespoon honey (60 kcal)
- 1/2 cup berries (90 kcal)
**Total: 500 kcal**
### Meal 3: Lunch
- **Paneer and Quinoa Bowl**
- 100 grams paneer (200 kcal)
- 1 cup cooked quinoa (120 kcal)
- 1 cup mixed vegetables (50 kcal)
- 1 tablespoon olive oil (120 kcal)
- Spices and herbs to taste
**Total: 490 kcal**
### Meal 4: Afternoon Snack
- **Chickpea Salad**
- 1 cup boiled chickpeas (200 kcal)
- 1/2 avocado (120 kcal)
- 1 medium tomato (20 kcal)
- 1 small cucumber (15 kcal)
- 1 tablespoon olive oil (120 kcal)
- Lemon juice, salt, and pepper to taste
**Total: 475 kcal**
### Meal 5: Dinner
- **Tofu Stir-fry**
- 100 grams tofu (150 kcal)
- 1 cup cooked brown rice (200 kcal)
- 1 cup mixed vegetables (50 kcal)
- 1 tablespoon soy sauce (10 kcal)
- 1 tablespoon sesame oil (120 kcal)
**Total: 530 kcal**
### Meal 6: Evening Snack (optional)
- **Protein Smoothie**
- 1 cup almond milk (70 kcal)
- 1 scoop plant-based protein powder (100 kcal)
- 1 tablespoon chia seeds (60 kcal)
- 1 medium apple (95 kcal)
- 1 tablespoon almond butter (100 kcal)
**Total: 425 kcal**
### Notes
- Adjust portion sizes to meet your specific caloric needs.
- Drink plenty of water throughout the day.
- Ensure you are getting a variety of vegetables and fruits to cover all micronutrient needs.
- Include strength training exercises to maximize muscle gain.
Would you like any more specific recipes or additional snack options?
