Sports Nutrition

Short answer: You can absolutely build muscle on an Indian vegetarian diet. Aim for 1.6–2.2 g of protein per kg of bodyweight, spread across 4–6 meals, in a small calorie surplus. Lean on paneer, curd, dal, soya chunks, tofu, milk and (if you eat them) eggs — and add whey only if you're falling short. Below is a real full-day plate, plus the mistakes that quietly stall most vegetarians. I'm Ajit Thopate — 5× Mr. India and a 2× Mr. Universe competitor. India is largely vegetar