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Eat these foods for breakfast, lunch, and dinner and gain muscle in no time

Updated on:5 December 2020, 12:35pm IST
You can go wrong in many ways when it comes to building lean muscle via diets. Follow this muscle gain diet plan and get to your goal in the easiest way possible.
Nikita Bhardwaj
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You need to eat them all for a stronger, leaner, and tighter body. Image courtesy: Shutterstock
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We are sure you must have heard people talking about the golden for a healthy body. Just as a recap, here are some things to remember: It’s 70% what you eat and 30% exercise. Unfortunately, most of us do things the other way round. We pay more attention to how we train and less to what we eat. But the fact is that if you really want to gain muscle then you have to follow a muscle gain diet religiously.

Did you know there are many muscle gain foods that are readily available in our kitchen? You can add them to your daily diet along with your workout to build lean muscle. 

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But what, when, and how much you need to eat is of the utmost importance. And so in collaboration with clinical nutritionist, Dr Lovneet Batra, we have chalked out a very easy-peasy muscle gain diet plan for you. And this is how it looks.

Here’s what you must eat during the morning hours to gain muscle

Early morning: 1 cup water with wheatgrass powder. After a while, 1 cup water with a teaspoon (tsp) of coconut oil, and 1 apple with 1 tsp of peanut butter.

Muscle gain diet
Take care of your health with a glass full of wheatgrass juice. Image courtesy: Shutterstock

Post-workout: 1 scoop of whey protein and coconut water.Breakfast: 3 egg whites and one dal cheela. You can also replace dal cheela with a toast and avocado. And if you are vegetarian then you can replace eggs with 100 grams paneer.    

Here’s your protein-rich diet for lunch

Noon: 1 bowl of sprouts and 1 tsp of soaked peanuts

Lunch: 1 bowl of yogurt, 100 grams paneer, and a bowl of veg quinoa. You can have a bowl of pulses or 1 amaranthi roti with sabzi.
Around 3PM: You can have a fruit, preferably cherries or any fruit low in sugar.


It’s time for healthy evening snacks

Around 5 PM: A toast + some hummus + an avocado

Around 7 PM: You can totally dig into a lentil or mushroom soup

Finally, eat this in your dinner if you want to gain lean muscle
  • 150 grams of tofu, a vegetable preparation, and a bowl of quinoa.
  • Here’s another option: If you love eating chapati then you can go for a sabzi with 2 amaranth rotis.
  • This is what you need to eat right before your bedtime: 1 tsp of moringa powder in water, 1 ashwagandha capsule, and 5 soaked almonds.
Here are a few things that you need to keep in mind while following a high-protein diet plan

1. Stay well hydrated. Drink at least 3 to 4 litres of water without fail to metabolize the protein you have eaten.

2. Your protein intake should not exceed 30 grams.

Muscle gain diet
Time to say toodles to those synthetic protein shakes, Karan Johar style with desi sattu. Image courtesy: Shutterstock

3. Here’s the golden rule to gain muscle according to Dr Batra: “Within 30 minutes after a workout you need to fuel yourself. So, don’t forget to take good whey quality protein. You need to take around 25 to 30 gram of whey protein,” she explains.

4. When you are on a high protein diet you tend to feel constipated and gassy. So, don’t ignore whole grains otherwise no muscle synthesis will happen in your body.

5. Maintain your liver health as well. Wheatgrass and ashwagandha will help you do that. This is to maintain the anabolic state of your body to build muscle. This will also curb the formation of acid in your body due to high protein.

Isn’t it a neat trick to muscle yourself up? So, what are you waiting for? Just go for this muscle gain diet and see the results!

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Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.