Non Vegetarian Indian Diet Plan For Building Muscle

Non Vegetarian Diet Plan for Building Muscles – Non vegetarian diet plays a vital role if you want to build muscles as it is rich in proteins content. Protein is a macro nutrient that is essential in building and repairing muscle and it is also used in various other functions of the human body. It is also be used as energy source if there is a deficiency of carbohydrates and fat. So non vegetarian diet plan to build muscles naturally is the best approach and in this blog we are sharing the non veg food and diet plan to increase muscles.

Protein builds up your metabolism and is also beneficial in controlling the blood sugar levels by slowing down the process of releasing carbohydrates into your bloodstream. Every individual requires protein especially the people who are involved in endurance sports or weight training. It is suggested to consume about one gram of protein per each pound of body weight to build and maintain muscle.

Non Vegetarian Diet Chart for Building Muscles

Below given is the diet chart which includes non vegetarian food items which are rich in protein content. It will help you in building up muscles.

Diet Chart NO.1

Breakfast:

1. Drink Milk (200 ml)

2. Oats (50 gm) (avoid sugar)
3. Six almonds
4. One Banana
   5. Two Slices of Brown bread
5. Three Eggs whites
6. One egg with the yolk

Snack:

1. Whey Protein (30 gm)

2. One Banana
3. Four almonds

Lunch:

1. Four to Five Whole wheat Chapattis/Brown Rice/Whole wheat pasta

2. 100 gm Chicken/Fish curry (avoid spice and oil)
3. Green Salad
4. Yogurt

Snack:

1. Whey protein (30 gm)

2. One Banana/Apple
3. Four almonds

Workout:

Refer the exercise routines.

Post workout:

1.Whey protein

2. One banana
3. Two Whole Wheat bread slices
4. Five almonds

Dinner (before sleep)

Dinner Should be the lightest meal comprising mainly of protein.
1. Three to Four Chapattis

2.100 gm Fish/chicken (avoid spice and oil)

3. Green Salad
4. Yogurt
   15 minutes before bed
   a glass of warm Milk.

Diet Chart No. 2

Breakfast:

1. One Apple
2. Two Eggs
3. Two slices of Whole Wheat Bread
4. Two spoons of Butter

Lunch:

1. 150 gm of chicken
2. 2 Chapattis
3. 50gm of rice
4. Half bowl of Dal

Snacks:

1. One plate of Fruit Salad.
2. 200 ml of Milk shake

Dinner:

1. Two Chapattis
2. One small bowl of Veg Curry
3. One Banana
4. 100 ml of Milk

Five Non Vegetarian Protein Foods Used for Building Muscles

Above was all about the diet chart. Now let’s talk about 5 non-vegetarian body building foods that are irreplaceable when it comes to building bigger muscles.

1. Eggs: This non vegetarian food has a wide scope and is a staple diet for almost every body builder. There are various methods available in which you can consume eggs, but remember one thing that all of them are not healthy. If you want to eat eggs as a body building food then you must eat them boiled. To build muscles, you may need to eat at least 10-15 eggs per day. Eat only egg whites and discard the yolks as they are fat building agents.
2. Crabs: It is one of the widely used non vegetarian dish used by body builders to gain muscles as they contains a rich amount a zinc and calcium, which is essentially required in building up muscles.
3. Mutton / Lamb Meat: Red meat contains large amounts of Creatine and iron, minerals like phosphorus and zinc. It also contains Vitamin B which includes niacin, vitamin B12, thiamine and riboflavin. Red meat is the richest source oflipoic acid which is a powerful antioxidant. Red Meat contains small amounts of vitamin D. The liver contains the much higher quantities than any other parts of the animal. Red meat is very essential in building muscle mass. Eat mutton in order to get healthy amino acids.
4. Oysters: Oysters are commonly consumed either cooked or raw by humans as delicacy. Oysters are rich source of zinc, selenium, iron and calcium and also vitamin A, Vitamin B12. Dietary supplements also contain calcium carbonate from oyster shells. Apart from giving essential muscles and helping in building muscles, it also improves your love life.
5. Salmon: It is the perfect post workout diet for body builders. It gives you abundant energy without adding any fat to your body.
6. Chicken Chest: It is one of the widely available and affordable sources of protein available in the market. Rich in protein and low in fat and cholesterol as compared to other parts of chicken. This is Body Builders favorite as it adds lean muscle to the body. In 100 grams of chicken breast, you will get 23.5 grams of protein and 195 K cal of energy.
7. Liver Chicken: It is also a very good source of Thiamine, Zinc, Copper, Manganese, Vitamin A, Vitamin C, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Iron, Phosphorus and Selenium. Apart from being very high in Cholesterol, it is very nutritious.

In 100 grams of serving you will get 24 grams of protein and 167 K cal of energy.

Follow the above diet plan if you want to build up muscles in a healthy and tasty way. Add them in your regular diet and see the magical difference.

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