💪 Muscle Gain Diet Plan (Weight-Wise)
Designed to help you build lean muscle mass with clean, protein-rich, and balanced meals — whether you’re veg, non-veg, or vegan.
⚖️ For 50–60 kg Body Weight
🍽️ Breakfast
Veg: Oats + milk + banana + almonds — 480 kcal / 20g protein
Non-Veg: 2 eggs + 2 bread + milk — 500 kcal / 27g protein
Vegan: Oats + almond milk + chia + dates — 460 kcal / 18g protein
🍛 Lunch
Veg: Paneer curry + chapati + brown rice — 650 kcal / 35g protein
Non-Veg: Chicken breast + rice + salad — 700 kcal / 42g protein
Vegan: Tofu curry + quinoa + veggies — 620 kcal / 28g protein
🥪 Snack
Veg: Sprouts + peanut butter toast — 300 kcal / 12g protein
Non-Veg: Boiled egg + fruit — 320 kcal / 18g protein
Vegan: Fruit smoothie with oats and seeds — 350 kcal / 14g protein
🌙 Dinner
Veg: Dal + rice + ghee + salad — 580 kcal / 25g protein
Non-Veg: Grilled fish + sautéed veg + rice — 600 kcal / 35g protein
Vegan: Moong dal + rice + olive oil — 550 kcal / 22g protein
⚖️ For 61–75 kg Body Weight
🍽️ Breakfast
Veg: Paratha + curd + dry fruits — 600 kcal / 25g protein
Non-Veg: 3 eggs + bread + milk — 650 kcal / 32g protein
Vegan: Peanut butter toast + smoothie — 630 kcal / 22g protein
🍛 Lunch
Veg: Paneer bhurji + roti + rice — 750 kcal / 40g protein
Non-Veg: Chicken biryani + salad — 800 kcal / 48g protein
Vegan: Tofu stir fry + quinoa — 700 kcal / 30g protein
🥪 Snack
Veg: Chana chaat + coconut water — 400 kcal / 15g protein
Non-Veg: Chicken sandwich — 450 kcal / 25g protein
Vegan: Almond + banana + oat smoothie — 420 kcal / 16g protein
🌙 Dinner
Veg: Veg pulao + curd — 680 kcal / 28g protein
Non-Veg: Mutton curry + brown rice — 750 kcal / 45g protein
Vegan: Red lentil soup + rice — 690 kcal / 26g protein
⚖️ For 76–90+ kg Body Weight
🍽️ Breakfast
Veg: Upma + boiled eggs + dry fruits — 700 kcal / 28g protein
Non-Veg: 4 eggs + cheese sandwich + milk — 750 kcal / 40g protein
Vegan: Vegan protein shake + oats — 730 kcal / 30g protein
🍛 Lunch
Veg: Paneer curry + roti + rice + salad — 850 kcal / 45g protein
Non-Veg: Chicken thali — 1000 kcal / 52g protein
Vegan: Soyabean curry + rice — 850 kcal / 35g protein
🥪 Snack
Veg: Milkshake + dry fruits + toast — 500 kcal / 20g protein
Non-Veg: Omelette + toast + juice — 550 kcal / 28g protein
Vegan: Vegan smoothie + seeds — 520 kcal / 22g protein
🌙 Dinner
Veg: Dal, roti, sabzi, rice — 750 kcal / 30g protein
Non-Veg: Fish curry + rice + salad — 850 kcal / 50g protein
Vegan: Tofu + dal + brown rice — 820 kcal / 30g protein
🥜 Dry Fruits to Add Daily (All Diets)
Almonds: 5–8 pcs – protein & vitamin E
Walnuts: 2–4 halves – omega-3 & calories
Dates: 2–3 pcs – natural sugar
Raisins: 10–15 pcs – iron & carbs
Figs: 1–2 pcs – fiber
Cashews: 5–7 pcs – zinc & fat
✅ Muscle Gain Tips for All Diets
📈 Caloric Surplus: Eat 300–500 kcal more than maintenance.
💪 High Protein Intake: 1.6–2.2g per kg of body weight daily.
🥗 Balanced Meals: Combine carbs, proteins, fats in every meal.
🍳 Cook Clean: Avoid deep-fried, oily junk food.
🏋️♂️ Train Smart: Follow strength training with progressive overload.
💤 Recovery Matters: Sleep 7–8 hours for muscle repair.
🧘♂️ Stay Hydrated: 3–4 litres water every day.
🔄 Consistency = Gains: Stick to this routine for at least 2–3 months.