Eating healthy is the key to effective bodybuilding along with regular workout. But do you think that expensive meal & protein shakes are taking a toll on your pocket? Then consider this budget Bodybuilding Diet Plan for Indian to meet your fitness goals.
Unlike the rest of the world, Indian diet is very much different in terms of food choices we make and eat. With nearly half of the Indian population following a vegetarian diet, it becomes difficult for them to opt for a generic bodybuilding diet plan available on the internet. Also, the food combinations and choices used in a generic bodybuilding diet plan are often quite expensive, which an average Indian finds difficult to incorporate in their monthly budget. Thus, most of the bodybuilding aspirants in India are often on a lookout for a diet that will not only give them essential nutrients but will also fit in their budget without going over the board.
The stark difference between Indian diet and the western diet for bodybuilding has made us elucidate on the Indian Diet plan for bodybuilding that too which can fall within your budget.
Bodybuilding Diet Plan for Indians for Vegetarians and Non Vegetarians
For Indians, daal, chapatis, seasonal vegetables and white rice is a staple diet, which remains similar throughout the nation with little variations in the cooking style. But whenever we search internet to find the healthy diet plan for bodybuilding we often come across fancy terms like variety of meats, blueberries, expensive cheese, lettuce, kale, and other exquisite food items which are not that easily available in Indian market and are also pretty expensive. Thus, most of us fail to take up the western diet plan because of the impracticality of the availability of food items it suggests in our region.
Also, one may buy such expensive items once or twice but they are difficult to sustain in the long run. The diet plan your follow eventually becomes a part of your lifestyle and anything that you add in your lifestyle cannot be for a short span of time. Thus, a western influenced diet plan cannot help you achieve your bodybuilding goals in the long run.
Here, we are trying to tell you an Indian bodybuilding diet plan, that can easily fall within your budget so that you can follow it in the long run. In order to chalk out a budget bodybuilding diet plan for Indians, we have divided the population in three categories:
Pure Vegetarians
Vegetarians
Non Vegetarians
Indian Diet
Pure Vegetarians:
People who come under this category are often termed as pure vegetarians, who are following this diet may be because of their religious reasons or have taken this diet as a preferred choice. For bodybuilding, protein-rich diet is the key but, because India is an agricultural country our regular diet consists carbohydrates in abundance and the percentage of protein remains low. The fat deposited in our body is not because of the excess fat we eat, but is because of the extra calories we take in the form of carbohydrates and as a matter, most of our caloric surplus comes from vegetarian food.
Thus, it becomes important for a vegetarian to control their carbohydrate intake and increase protein consumption, for which they have relied mostly upon whey protein powders. Other important sources of protein that a vegetarian can consider include daal, milk, lobhia, rajma, milk products, chana, etc. But these sources as well include a good amount of carbohydrates in them. In order to control your carb intake, you should avoid consuming other carb sources like rice, chapattis, potatoes, etc.
Vegetarian Bodybuilding Diet
Indian diet plan for Bodybuilding: A generic diet plan for pure vegetarians
Meal 1: Green Tea + Apple
Meal 2: Boiled Rajma with spices of your own choices along with onion, garlic & tomato tossed in it. : 1 scoop of Whey Protein(with normal water)
Meal 3: 500 ml milk with 1 scoop of Whey Protein + 1-2 biscuits.
Meal 4: Sprouted moong dal Salad
Meal 5: 1 scoop Whey Protein(Post Workout)
Meal 6: Low Fat Home Made Paneer(include salad if you are hungry, you may include cucumbers, tomatoes, spinach, cabbage etc, don’t include high carb vegetables like corn)
Pure Vegetarian Diet
Vegetarians(Lacto-ovo-Vegetarians):
In this, we include people who eat everything that vegetarian eats but also includes eggs in their diet. This category people have an advantage of eating eggs, which is an excellent source of protein and essential amino acids. Also, egg cost way less than your regular whey protein and as a lacto-ovo-vegetarian you get the choice of having eggs and whey protein in your diet as per your choice. An option to include eggs in your diet lessens your bodybuilding diet expenditure as compared to pure vegetarians.
Indian diet plan for Bodybuilding : A generic diet plan for vegetarians
Meal 1: Green Tea + Apple(Apple is totally optional)
Meal 2: Boiled Rajma with spices of your own choices along with onion,garlic & tomato tossed in it : 7 egg whites bhurji (Scrambled eggs)
Meal 3: Boiled Lobhia with mild spices and a little bit onion & tomatoes tosses into it : 7 Boiled Egg Whites
Meal 4: Sprouted moong dal Salad
Meal 5: 1 scoop Whey Protein(Post Workout)
Meal 6: Low Fat Home Made Paneer(include salad if you are hungry, you may include cucumbers, tomatoes, spinach, cabbage etc, don’t include high carb vegetables like corn)
Vegetarian Deit
Non Vegetarians:
Non vegetarians can enjoy the liberty of eating pure carbohydrate sources more than the other two categories mentioned above. They can relish on a variety of food that can give them a good amount of lean protein, for example, 100gm chicken breast contains around 31gm of protein and 0 carbohydrates and 3.6gm of fat that too all under only 165 calories. With this you can easily identify the protein profile of a dal and chicken breast.
Indian diet plan for Bodybuilding : A generic diet plan for Non Vegetarians
Meal 1: Oatmeal + 3 Whole eggs & 5 Egg Whites Scrambled
Meal2: Pan Cooked Chicken Breast,Whole Wheat Pasta + Olive Oil
Meal 3: 1 Scoop Whey + Peanut Butter + 3 Slices whole wheat Bread
Meal 4: 1 Scoop Whey + Watermelon/Pineapple
Meal 5: Fish(King Fish or Basa) + Chicken breast + oats + Papaya.
Non Veg Meal
Though, these are just the generic Indian bodybuilding diet plans for your reference, you can always add or subtract things from it as per your requirement. Also, all the food items included in these diet plans are easily available in your kitchen, thus you won’t be spending extra on your bodybuilding diet. As for your daily dose of whey protein powder, keep checking the online deals on your favourite whey protein powder and then buy to save some bucks smartly.
According to Wikipedia Body building takes a considerable amount of effort and time to reach the desired results. A bodybuilder might first be able to gain 8-20 pounds a year, if he or she lifts for seven hours on a weekly basis. However, gains begin to slow down after the first two years to about 5 -15 pounds. After five years, gains can decrease to just 3-10 pounds.
