3000-Calorie Vegetarian Bulking Diet Plan
Meal 1 - Breakfast (9:00 AM)
Calories: ~600 kcal | Protein: ~20g
- Rolled oats - 60g (½ cup)
- Lactose-free milk - 200 ml
- Banana - 1 medium
- Peanut butter - 1 tbsp (16g)
- Tofu (light sautéed) - 50g
- Honey - 1 tsp (5g)
- Almonds (soaked) - 5 pcs
Meal 2 - Mid-Morning (11:30 AM - Idli & Sambar)
Calories: ~550 kcal | Protein: ~20-22g
- Idli (steamed) - 4 medium (~60g each)
- Sambar (with dal + veg) - 1.5 cups (~300ml)
- Paneer - 50g (added to sambar or side)
- Ghee - 1 tsp (optional on idli)
Meal 3 - Pre-Workout Lunch (2:30 PM)
Calories: ~700 kcal | Protein: ~30g
- Cooked rice - 1 cup (150g)
- Rajma (boiled) - 1 cup (150g)
- Roti (medium) - 1
- Sabji (dry/semi-dry) - 1 cup (~150g)
- Ghee - 1 tsp (5g)
- Curd - 100g
Workout (5:00 - 6:30 PM)
Hypertrophy-focused training session
3000-Calorie Vegetarian Bulking Diet Plan
Meal 4 - Post-Workout (6:45 PM)
Calories: ~500 kcal | Protein: ~30g
- Soy chunks (boiled) - 30g dry = ~90g cooked
- Banana or Dates - 1 banana or 2 dates
- Tofu or Paneer - 50g (grilled/stir-fried)
- Curd - 100g or lemon water for hydration
Meal 5 - Dinner (9:00 PM)
Calories: ~650 kcal | Protein: ~28-30g
- Roti (medium) - 2
- Dal - 1 bowl (~200ml)
- Tofu or Paneer - 75g
- Sabji - 1 cup (~150g)
- Ghee - 1 tsp (5g)
- Curd - 100g
Optional Bedtime Snack (10:00 PM)
Calories: ~150 kcal | Protein: ~8-10g
- Warm lactose-free milk or curd - 150ml
- Almonds (soaked) - 4 pcs
- Honey - 1 tsp
Daily Macros Summary
- Calories: ~3000 kcal
- Protein: ~125-135g
- Carbs: ~360-400g
- Fats: ~90-100g
