Veg bulk · 120g+ protein/day
Vegetarian Bulking
Diet Type · Indian Context
Vegetarian Bulking
A structured caloric surplus using Indian vegetarian foods to build muscle without any meat.
Who Is This For?
Vegetarians who think they can’t build muscle. (They can — protein just requires more planning.)
How To Execute
Combine legumes + grains for complete aminos. Paneer, soy chunks, tofu, whey, curd, sprouted moong as primary sources. Target 2g/kg protein. Surplus of +300–500 kcal. 4–5 meals/day.
Sample Day (Macro-Mapped)
Breakfast: oats + whey + banana (420 kcal, 34g P). Lunch: chole + rice + curd (520 kcal, 24g P). Snack: soy chunks 50g dry + peanuts 30g (280 kcal, 28g P). Dinner: paneer bhurji 150g + 2 roti (560 kcal, 30g P). Pre-bed: milk + almonds (200 kcal, 12g P). Total: ~1980 kcal, 128g P.
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