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Wanna build lean muscle but have no idea how? Well, lean muscle building is a fitness goal for many but that can’t be achieved without a proper diet plan for lean body. If you are thinking that with Indian food items you can’t have a diet plan that will help you get a lean body then think again. For building a lean body you need to take a diet that is rich in protein and low in carbohydrates and fats but that is not all it takes. You also need to focus on exercising regularly and be consistent with it.
So, without further ado let’s get to the lean muscle diet plan that works for both vegetarians and non-vegetarians and is very efficient to be followed with Indian meals.
Lean Muscle Meal Plan
Meal 1: First Meal/ Wake Up Meal
In your diet plan for lean muscle gain the first meal should include fast protein and fruits high in Glycemic Index. You can opt for a glass of protein shake and a fruit such as banana and pineapple.
Meal 2: Breakfast
The popular phrase goes like “Breakfast like a king, lunch like a queen and dinner like a beggar.” And the same applies for your lean muscle gain diet plan too. If you are a vegetarian then you can opt for Chapati (1-2 medium)+ Paneer sabji Yogurt+ Sprouts. If you are a non vegetarian then you can go for eggs (2-3)+ oatmeal+ milk, or nuts or Chapati (1-2 medium)+ Anda bhurji+ Yogurt+ salad. Your meal should consist of protein + carbs low in glycemic index good fats.
Meal 3: Morning Snack
The catch is small meals after short breaks so in 2 hours after you have had your breakfast you can have a morning snack that is rich in protein and carbs that take time in processing. If you are a vegetarian then you can take roasted chickpeas+ a fruit+ vegetable salad. If you are a non vegetarian then you can opt for Brown rice+ chicken+ broccoli.
Meal 4: Lunch
When it comes to lunch then again you have to take something that is rich in protein and has slow acting carbs in your lean muscle diet. If you are a vegetarian then you can opt for mixed vegetable+ brown rice+ 1 cup cauliflower. If you are a non vegetarian then you can go for mixed vegetable+ brown rice+ fish.
Meal 5: Evening Snack/ Pre Workout
In your full day diet plan for lean body your evening snack or pre workout should be rich in protein and have low GI carbs. If you are a vegetarian then whole grain toast with avocado and sweet potatoes will make for a good choice. If you prefer non-veg then it’s best to go for protein powder and sweet potatoes.
Meal 6: Post Workout
Your post workout should be a source of fast protein and fast carbs. You can take Dextrose Monohydrate and whey protein shake for your pre workout. If you workout in the morning then you can replace your first meal with it.
Meal 7: Dinner
For dinner it’s best you stick to something light which is high in protein and fibers, and low in GI carbs. For vegetarians, avocado and bean salad with cheese dressing would be a good option. For non vegetarians, chicken and some veggies with cheese dressing would be a great idea.l
Meal 8: Before Bedtime
Yes, many nutritionists and even doctors suggest that one shouldn’t eat post 8 P.M but there are times when you might get snacky at night and wish to make an exception. For those times, it’s best for you to have a combination of slow processing, lean body Protein and healthy fats. Paneer with ½ a spoon of peanut butter will make for a good combination.
We think this might have cleared your doubts to some extent and you have the answers you were looking for. If you would like to know more about a diet plan for a lean body and what other options you can consider to include in your diet then you can do it by getting in touch with our expert nutritionists and having them prepare a customized diet plan for you. Do it with FITFEAST by FITPASS and start your fitness journey today.