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5000 Calorie Veg Diet Plan

The document outlines a 5000-calorie vegetarian diet plan designed for muscle gain, featuring six meals throughout the day. It includes a variety of foods such as oats, legumes, paneer, and fruits, providing approximately 200g of protein and a balanced macronutrient profile. This plan is tailored for a 15-year-old weighing 40 kg who exercises regularly, ensuring adequate nutrition without supplements.

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2K views2 pages

5000 Calorie Veg Diet Plan

The document outlines a 5000-calorie vegetarian diet plan designed for muscle gain, featuring six meals throughout the day. It includes a variety of foods such as oats, legumes, paneer, and fruits, providing approximately 200g of protein and a balanced macronutrient profile. This plan is tailored for a 15-year-old weighing 40 kg who exercises regularly, ensuring adequate nutrition without supplements.

Uploaded by

sainitizil.2580
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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5000-Calorie Vegetarian Diet Plan (No Supplements)

Meal 1: Breakfast (8:00 AM)

Calories: ~950 | Protein: ~35g

- Oats (1.5 cups dry) cooked in 2 cups full-fat milk

- 1 tbsp peanut butter

- 1 banana

- 10 almonds

- 1 tbsp chia seeds

- 1 slice multigrain toast with paneer spread (50g paneer)

Meal 2: Mid-Morning Snack (11:00 AM)

Calories: ~800 | Protein: ~30g

- 1 glass soy milk (250 ml)

- 1.5 cups boiled moong/chana salad with lemon, salt, and olive oil

- 1 small boiled potato

- 2 dates or 1 banana

Meal 3: Lunch (1:30 PM)

Calories: ~1000 | Protein: ~35g

- 1 cup cooked quinoa or brown rice

- 1.5 cups rajma/chole

- 1 roti with ghee

- 1.5 cups mixed vegetable curry (beans, carrots, peas, paneer cubes)

- 1 cup curd

Meal 4: Pre-Workout Snack (4:30 PM)

Calories: ~600 | Protein: ~20g

- 1 peanut butter sandwich (2 slices whole wheat + 2 tbsp peanut butter)

- Handful of roasted soybeans or chickpeas

- 1 orange or apple
5000-Calorie Vegetarian Diet Plan (No Supplements)

Meal 5: Post-Workout + Dinner (7:00 PM)

Calories: ~1050 | Protein: ~40g

- 150g grilled or sautéed paneer

- 1 cup dal

- 1 cup cooked rice or 2 chapatis

- Steamed broccoli/spinach with lemon and olive oil

- 1 cup buttermilk

Meal 6: Bedtime Snack (9:30 PM)

Calories: ~600 | Protein: ~25g

- 1 cup Greek yogurt or hung curd

- 1 tbsp flaxseeds

- 1 banana or mango

- 1 tbsp peanut butter

- Handful of mixed nuts

Summary

Total Calories: ~5000 kcal

Total Protein: ~200g

Macronutrient Balance:

- Carbohydrates: ~600g

- Fats: ~180g

This diet is ideal for muscle gain for a 15-year-old weighing 40 kg who is regularly exercising.

It provides balanced vegetarian nutrition without the use of supplements or whey protein.

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