Vegetarian Muscle Building Diet Plan

If you don’t know a vegetarian muscle building diet plan, it might get harder for you to build muscle and gain weight quickly.

Being a vegetarian could be a personal, religious or nutritional choice and there are millions of vegetarians in the world.

Overview on Vegetarian Muscle Building Diet Plan:

It is a common misconception that vegetarians cannot build muscle given their lifestyle of “do not eat meat.”

Before going ahead, let’s understand what type of vegetarian are you. Yes! There are kinds:

  1. Lacto vegetarians- Dairy is allowed
  2. Pescatarians- Fish is allowed
  3. Lacto-ovo vegetarians- Dairy and eggs are allowed
  4. Vegans- No animal products of any kind are allowed

Vegetarian Muscle Building Diet Plan:

After you know the type of vegetarian you are, here we begin with our vegetarian muscle building diet plan that works.

Unique set of challenges are bound with each variation. But, one common thing they all need when they are training is- sufficient protein.

One option can be whey and casein powders.

They both are milk byproducts but, this fact keeps vegans from consuming them.

It does not mean this suits lacto and lacto-ovo vegetarians because in order to separate milk into its components, stomach of veal calves in the form of enzyme rennets are used. Not veggie friendly!

You can be sure about your protein being purely vegetarian by kosher diet as milk and milk products can’t mix in it. Unfortunately, most protein labels do not include this information, so you need to do your research first or call the company to enquire.

If dancing around “rennet” seems complicated (which it is), consider exploring other vegetarian protein sources. Do not worry; there are plenty of them which can stand against their animal counterparts. Some being:

Egg white protein, egg protein and liquid egg protein.

All three are similar to whey protein and offer simple, more predictable ingredients.

Soy Protein:

These protein packed but low in fat and cholesterol alternatives to whey are most common amongst vegetarians.

Soy offers more flavor options than other vegetarian proteins. But, one must read labels carefully as some soy may contain milk and/or fish products.


Iron can be sub divided into two types- heme and non-heme.

Heme iron is mostly found in read meat and most vegetarians fall short of it. Non-heme iron can be found in many vegetables like spinach, dried peas, beans, lentils, artichokes and dry fruits.

Women are at a higher risk of developing iron-deficiency and anemia than males because of iron loss during menstrual cycle.


It is vital for strong bones and muscular contractions.

Low calcium causes cramps during workouts, hindering performance.

In the long run, calcium deficiency can also result into osteoporosis and thinning of bones.

Dairy products, spinach, broccoli and almonds are good source of calcium.

Conclusion: Now that you have everything you wanted to know about vegetarian muscle building diet plan to gain weight and muscle, we believe all you have to do is to implement these ideas and ingredients in your lifestyle and see the change for yourself.

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