Diet Plan for Muscle Gain – healthy diet plans for Men & Women


Gaining muscle weight is something that is associated with
the crucial diet plan. When we talk about a bodybuilding diet plan for bodybuilding, we mean a diet plan that
provides your body with enough nutrition for a healthy muscle gain.  So, if you are planning to gain muscles in a
quickest and effective way then you are in the right place. In this article, we
will walk you through the overall insights about the best weight gain meal

One of the major factors that help in gaining weight is the
food that is high in proteins. Unlike for weight loss, Bodybuilding diet plan
requires other supplements such as carbohydrates and other fats along with proteins.
As these nutrients will facilitate your body work at its best. After all, a
protein-rich diet is the primary aspect of bodybuilding.

What are the healthy diet
plans for both Men and Women?

Speaking about diet, it is mandatory to specify, the Indian
diet plan is way different compared to western diet plan. Unlike the rest of
the world, the Indian diet is very much different in terms of food choices we
make and eat.  At times it becomes
difficult most of them to follow the proper diet plan that is available on the
web. Also, another constraint is the budget. Therefore, it is important to plan
a proper weight gain meal plan.

Here we have best picked both the vegetarian and
non-vegetarian diet plan for healthy muscle
to gain required nutrition that suits both men and women.


Egg Whites

Discussing muscle gain diet and not mentioning Eggs not done right!! By now most of them are aware of how eggs play a major impact on maintaining your body’s equilibrium. Eggs contain proteins and B vitamins that are significant for muscle gain.

Read Also: Fitness Foods to Help You Get in Shape Faster

Protein Shakes

Protein Shakes

The best intake for those who truly aspire to gain muscles
quickly. If you decide to go completely vegan then this is the right option for
you. Along with the whey protein shake, you can also consume carb sources such
as rice, potato, and chapatti to maintain the balance.

Fish/Chicken breast/Beef

Chicken Breasts

The multivitamins present in the meat like fish, chicken, and
beef are packed with enormous proteins and macronutrients that deliver the
building blocks for muscle protein synthesis.



Many experts predict that yogurt is an extraordinary
supplement for gaining muscle as it contains protein factors such as whey
protein and casein protein. Moreover, Greek yogurt is much more effective as
normal yogurt as it contains double the amount of protein than the normal yogurt.

Dairy Products

dairy products

Milk, cottage cheese, curd, and other dairy product contains necessary fats, vitamins, and protein that completes your ideal weight gain meal plan. Another added advantage is a dairy product like milk contains both fast and slow digestion proteins and it is evident that people who consume milk regularly have gained muscle within a short period of time.

Read Also: Most Effective and Best Exercises to Build Muscle

Soy beans

soy beans

Iron, phosphorous play a key role in muscle gain diet and the
ingredient soybean are enriched with them. Besides, soybean while helping for
your weight gain will also aid young women suffering from blood loss due to

Fruits and Vegetables

Many green leafy vegetables and fruits like banana,
pineapple, kiwi, beans, spinach have very rich nutrient aspects that make your
body healthier and stronger than ever before.

Balanced lifestyle

Last but never the least, the complete benefit all of the
mentioned above can be achieved only through maintaining a stress-free life. In
order to achieve this, you got to drink more and more water to keep you away
from dehydration,  have proper sleep, and
take less stress.


Bodybuilding and wrestling (Kushti) are the most favorite
practices in India. Furthermore, Indian population follows both vegetarian and
non-vegetarian diet with nearly half of the population following the vegetarian
diet. Ancient Indian practices of muscle gain diet provide answers to all the
nutrition needs of bodybuilding needs of both men and women.  Apparently diet plans for men and women does not differ much.

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