7-Day Indian Meal Plan For Muscle Gain: Understanding the Science, What To Include And Tips For Best Results!

Building muscle is about more than just lifting weights – it needs the right food fuel! This 7-day Indian meal plan for muscle gain combines tasty, easy-to-find Indian foods with high-quality protein, good fats, and healthy carbs to support muscle growth. Following a body building diet chart can help provide all the nutrients your body needs for repair and growth.

In this guide, you’ll find a full day diet plan for muscle gain tailored for anyone serious about gaining strength, with each meal designed to fit Indian tastes and include foods like lentils, eggs, paneer, and rice. These foods are loaded with the benefits of amino acids (protein building blocks) that are crucial for building muscle.

With this muscle-building diet plan, you’ll see how small changes in your diet, like adding extra protein or spreading meals throughout the day, can lead to big results in strength and stamina. Ready to fuel those gains? Let’s dive in!

Table Of Contents 

1. How To Gain Muscle? The Basics, Physiology And Mechanism 

2. 7-Day Indian Meal Plan For Muscle Gain 

3. Sample Body Building Diet Chart Or Gym Diet Plan For Muscle Gain

4. What Should Be Included In A Muscle-Building Diet Plan?

5. Expert Tips To Follow Along With A Full-Day Diet Plan For Muscle Gain

6. The Final Say 

7. FAQs

8. References 

How To Gain Muscle? The Basics, Physiology And Mechanism 

Gaining muscle mass fundamentally revolves around the balance of protein synthesis and breakdown within the body. 

Skeletal muscles, composed of parallel cylindrical fibres, contract to generate force, enabling movement. Muscle loss occurs when protein expulsion exceeds intake, while no change in muscle size happens when synthesis and breakdown are balanced. 

To maximize the process of muscle building, protein synthesis should therefore be enhanced, and degradation lessened. This is primarily achieved through resistance training aimed at muscular hypertrophy, which is influenced by factors such as hormone production (including growth hormone and testosterone) and the availability of amino acids and nutrients. 

Adequate resistance training stimulates hormonal responses that are crucial for muscle development, provided there is sufficient protein and caloric intake.

Also Read: What Is Muscle-To-Fat Ratio? How To Calculate and Improve It? 

Physiology of Muscle Growth

The physiological process of muscle growth involves repairing damaged muscle fibres after exercise through a biological mechanism that fuses these fibres to form new muscle protein strands known as myofibrils. 

This repair process leads to muscular hypertrophy, occurring when the rate of muscle protein synthesis surpasses that of breakdown. Notably, this adaptation does not take place during weightlifting but rather during recovery. 

Satellite cells play a critical role in this process; when activated, they contribute to myofibril formation by adding nuclei to muscle cells. The key to continuous muscle growth lies in consistently applying stress to the muscles, which disrupts homeostasis and triggers various biological responses necessary for muscle adaptation.

Mechanisms That Make Muscles Grow

Also Read: How To Lose Fat And Gain Muscle? Know The 30-30-30 Rule For Weight Loss Here! 

7-Day Indian Meal Plan For Muscle Gain 

Creating a balanced and effective vegetarian meal plan for muscle-building in India involves ensuring enough protein, carbohydrates, healthy fats, and essential nutrients. Here's a sample 7-day Indian meal plan for muscle gain: 

Also Read: 7-Day Intermittent Fasting Diet Plan: Steps, What To Eat and Benefits 

Also Read: 11 Popular Types of Diet for Weight Loss and 7-Day Diet Plan. 

Sample Body Building Diet Chart Or Gym Diet Plan For Muscle Gain

Here is a full-day diet plan for muscle gain for beginners (1600 kcal), with both vegetarian and non-vegetarian options. 

Non-Veg Diet Plan For Body Building (Sample)

Veg Diet Plan For Body Building (Sample)

Specific Dietary Guidelines

•  A gym diet plan for muscle gain includes controlled eating. You have to be mindful of portion sizes to prevent overindulging.

• Opt for sources of protein that are low in fat, such as chicken, fish, tofu, and legumes.

• Diversify your vegetable choices to ensure you receive a broad spectrum of nutrients.

• Replace processed grains with healthy grains like quinoa, brown rice, and whole wheat like gehun ka atta.

• Adapt your diet to your energy levels and exercise goals by paying attention to your body's signals.

ToneOp Fit’s Diet + Fitness Plan allows you to ace your fitness goals under the guidance of a personal diet coach and fitness expert. Create the physique of your dreams with a customised diet and exercise plan for unstoppable muscle gain!

Also Read: Top 11 Ayurvedic Herbs For Muscle Growth And Building Body Strength 

What Should Be Included In A Muscle-Building Diet Plan?

Are you ready to start your bodybuilding journey? Certain nutrients are crucial to staying fit and on track. Here’s a simplified list of essential nutrients to include in your diet:

1. Protein

Protein is vital for repairing and building muscles. Aim for lean protein food sources like chicken, turkey, lean beef, fish, eggs, tofu, and legumes. The recommended intake is about 1 to 1.2 grams per pound of body weight.

You can also try ToneOp Care’s Alfalfa Powder, which is a vegan superfood that is used for muscle gain and development. 

2. Carbohydrates

Carbs provide energy for workouts and replenish muscle glycogen. Focus on complex carbs such as brown rice, quinoa, oats, sweet potatoes, and whole-grain bread. Aim for 2 to 3 grams per pound of body weight daily.

3. Fats

Healthy fats play a role in balancing hormones and overall wellness. Include avocados, nuts, seeds, olive oil, and fatty fish like salmon. Work toward about 0.3g fat per pound of body mass. Take supplements such as Fish Oil Capsules and Krill Oil Capsules to balance omega-3 and 6 levels. 

4. Vegetables

Colour your meals with a variety of vegetables that have high vitamin and mineral content as well as fibre. You can also take fibre-rich supplements such as Wheat Grass Powder. 

5. Pre-Workout Meal

A balanced meal 1-2 hours before exercise, such as the carbohydrates and protein that give energy and support muscles. Within 20 minutes of working out, quick carbs such as fruits like bananas or apples can be taken.

Also Read: All About Pre-Workout Supplements For Muscle Gain And Its Benefits 

6. Post-Workout Meal

Within 20-30 minutes after your workout, have a meal or superfood smoothies for post-workout nutrition, which have plenty of protein and carbohydrates to help during recovery and repair the muscles.

7. Hydration

Drink plenty of water. For rigorous training sessions, utilise sports drinks with electrolytes and drink water throughout the day, but watch out for the sugar content.

8. Supplements

Supplements like whey protein, creatine, or branched-chain amino acids (BCAAs) may be helpful for beginners, but they are not required. A healthcare provider should be consulted before beginning any supplementation.

Also Read: 6 Dietary Supplements You Must Include In Your Diet Today | ToneOp 

Expert Tips To Follow Along With A Full-Day Diet Plan For Muscle Gain

Some valuable tips for how to gain muscle include:

1. Try to set your fitness goal, as setting goals will give you a sense of direction and motivation throughout your fitness journey.

2. A well-rounded workout routine is essential for muscle growth. Incorporate a mix of resistance training, cardiovascular exercises, and flexibility work into your weekly plan.

3. To support muscle growth, ensure you consume adequate protein essential for muscle repair and development. It is best to consult your dietitian to have a customised 7-day Indian meal plan for muscle gain.

4. To gain muscle, consume more calories than your body burns daily. 

5. Ensure you get enough sleep, as this is when your body repairs and builds muscle tissue. 

6. Aim to drink adequate water throughout the day, especially before, during, and after exercise.

7. While a well-balanced diet should provide most of the nutrients you need, natural supplements can sometimes be beneficial. 

   
   

Also Read: How To Start Your Fitness Journey At Home In 9 Easy Steps 

The Final Say 

This 7-day Indian meal plan for muscle gain will ensure that you get strong and healthy. Knowing the science behind the growth of muscle, you can choose the right foods to include in your meals. Remember to eat plenty of protein, healthy carbs, and fats. Following these tips will help you get the best results on your fitness journey. Start your meal plan today and enjoy the benefits of a stronger body!

FAQs

1. What are some easy-to-find Indian foods that can be included in a 7-day meal plan for muscle gain?
Some easy-to-find Indian foods for muscle gain include:

• Chicken Tikka Masala

• Paneer Bhurji

• Rajma (Kidney Bean Curry)

• Dal Makhani

• Chole (Chickpea Curry)

• Egg Curry

• Fish Curry

  
  

2. How can I adjust a bodybuilding diet chart to fit my busy schedule and still ensure I get enough nutrients?
To adjust a bodybuilding diet chart for a busy schedule:

• Try to cook beforehand and store them in portion packets. 

• Choose quick-cooking or ready-to-eat protein sources like Greek yoghurt or canned tuna.

• Start with simple recipes that require minimal cooking time. 

• Keep healthy snacks like nuts or protein bars handy for on-the-go nutrition.

3. What are some simple and quick recipes I can use for a full-day diet plan focused on muscle gain?
Here are some simple recipes:

• Breakfast: Oatmeal with milk, topped with banana and nuts. 

• Lunch: Quinoa salad with chickpeas, cucumber, and lemon dressing. 

• Snack: Greek yoghurt with honey and mixed berries. 

• Dinner: Grilled chicken with brown rice and steamed broccoli.

  
  

4. How can I ensure that my muscle-building diet plan includes all the important nutrients?
To ensure your muscle-building diet includes essential vitamins and minerals:

• Add all kinds of colourful fruits and vegetables to your meal.

• Include whole grains, lean proteins, and healthy fats to cover the bases.

• Consider taking a multivitamin if you're concerned about deficiencies after consulting with a healthcare professional.

  
  

5. What tips can help me stick to a 7-day meal plan for muscle gain without feeling deprived?
Tips to stick to your meal plan include:

• Plan meals around foods you enjoy to make it more satisfying. 

• Allow occasional treats in moderation to avoid feelings of deprivation. 

• Stay hydrated and drink water regularly to help control hunger. 

• Record and monitor your progress in order to motivate and make changes accordingly.

References 

• https://fitelo.co/diet/muscle-gain-diet-plan/ 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC7260780/ 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC6471574/ 

  
  

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.