Prompt Title: diet

Building muscle on a vegetarian diet can be challenging, but it's certainly possible. Here's a 2500 calorie vegetarian budget diet plan for muscle building for an Indian:

Meal 1: Breakfast (600 calories)

• 2 large eggs or paneer bhurji (scrambled cottage cheese) (300 calories)
• 2 slices of whole wheat bread or 1 cup of cooked quinoa (150 calories)
• 1 medium-sized banana (100 calories)
• 1 cup of green tea

Meal 2: Mid-morning snack (300 calories)

• 1 cup of low-fat Greek yogurt or soy yogurt (150 calories)
• 1 medium-sized apple (50 calories)
• 1 oz of almonds or cashews (100 calories)

Meal 3: Lunch (600 calories)

• 1 cup of brown rice or quinoa (150 calories)
• 1 cup of mixed veggies (100 calories)
• 1 cup of cooked lentils or chickpeas (150 calories)
• 1 cup of low-fat paneer or tofu (200 calories)

Meal 4: Pre-workout snack (300 calories)

• 1 medium-sized banana or apple (100 calories)
• 1 scoop of whey protein powder or plant-based protein powder (100 calories)
• 1 oz of almonds or cashews (100 calories)

Meal 5: Post-workout snack (300 calories)

• 1 scoop of whey protein powder or plant-based protein powder (100 calories)
• 1 cup of low-fat Greek yogurt or soy yogurt (150 calories)
• 1 medium-sized banana or apple (50 calories)

Meal 6: Dinner (600 calories)

• 1 cup of brown rice or quinoa (150 calories)
• 1 cup of mixed veggies (100 calories)
• 1 cup of cooked lentils or chickpeas (150 calories)
• 1 cup of low-fat paneer or tofu (200 calories)

Total: 2500 calories

Note: It's important to make sure that you are meeting your daily protein requirements for muscle building. Vegetarian protein sources include lentils, chickpeas, quinoa, tofu, paneer, Greek yogurt, and plant-based protein powder. Additionally, make sure to drink plenty of water throughout the day and incorporate strength training exercises into your workout routine.