Budget Bodybuilding: Indian Diet Plan For Bodybuilding

73275 views 2 comments
Eating healthy is the key to effective bodybuilding along with regular workout. But do you think that expensive meal and protein shakes are taking a toll on your pocket? Then consider this budget bodybuilding Indian Diet plan 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 diet plan for bodybuilding 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. 
Indian Diet Plan for Bodybuilding

For Indians, daal, chappatis, 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 a 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 rely 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. 

Your Next Read

Ask your question