3000 Calories Veg Diet Plan For Bulking and Gaining Muscle mass( Must try)

  

1. Breakfast ( Meal 1 )

  => Ingredients

• 300ml milk
• 100gm oats
• 1 banana
• 1 tablespoon peanut butter
• 1 scoop whey
• 5 almonds

=> How To Make:-

 a) pour 300ml milk in a pan and heat it on a high flame.

b) add 100gm oats in it and allow it to boil for 3-4 minutes.

c)  turn off the flame and pour the oats into a bowl.

d) add peanut butter and chopped banana in it.

e) at last, add 1 scoop of whey protein and 5 chopped almonds in it.

=> Macros of the Meal

• calories = 1150 
• protein = 62g
• carbs = 157g
• fats = 31g

2. Lunch ( Meal 2 )

=> Ingredients 

• 1 chopped onion
• 2 chopped tomatoes
• 1 cup(200gm) green moong (soaked overnight)
• 1 tsp garlic ginger paste
• 1/2 cup(100gm) white rice

=> How to Make

• Take 1 tablespoon of oil in a frypan and heat it.
• add 1 tsp of ginger garlic paste in it and stir it.
• after 2min, add chopped onion in it and cook it until the color becomes brown.
• Then, add tomatoes in it with red chilli powder, turmeric powder and salt(According to your taste).
• Lets everything cook for 4-5 mins (medium flame).
• In a vessel add washed rice and water and cook it on a high flame.
• when everything is cooked add soaked moong in it with 1 cup of water.
• cook it for atleast for 5min on high flame.
• when rice is cooked drain excess water and pour rice in a plate.
• when moong is cooked remove it in a bowl and let it cool.

=> Macros of the Meal

• calories = 1105
• protein = 58g
• carbs = 198g
• fats = 9g

3. Dinner ( Meal 3)

=> Ingredients

• 4-5 chopped garlic
• 1 chopped capsicum
• 1 chopped/sliced onion
• 1 sliced carrot
• 1 medium size boiled potato
• chilli sauce and salt
• 150gm of panner

=> How to Make

• pour 1 tablespoon of oil in a pan and heat it.
• add chopped garlic in it.
• when garlic is cooked add vegetables in it and cook for 2-3 min.
• add chopped boiled potato in it.
• add 2tbsp chilli sauce and salt(According to your taste) in it and mix it well.
• potatoes are already cooked!! so just mix it and keep on high flame for 2 min.
• add 150gm of panner in it and turn off the gas.

=> Macros of the meal

• calories =  746
• protein = 34g
• carbs = 72g
• fats = 36g 

So, this is the full day vegetarian diet plan for bulking and gaining muscle mass. All these are easy to cook meals, there are no fancy things include in this diet plan and I am sure that all of you will try this diet plan once.

Any suggestion in the comment box would be appreciated💓

share it with your friends and family to make there journey towards their goals a little bit easy.