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Which Indian Food is Best for Building Muscle?
If you want to stay healthy in life and stay healthy for a long time, then it is very important to take good exercise and nutritious diet in life. If you are going to the gym or working out at home, then it is a very good thing, but you must have heard that if you want to go to the gym or workout, then “you have to take protein, only then muscles will be formed” and this is also true. But the problem is that people think that only boiled chicken, supplements and plain food are enough to build muscles.
But there is good news for you that Indian food already has many muscle-friendly options which are tasty as well as affordable. You don’t need to give up your paratha or dal-chawal. You just have to make a smart choice.
Table of Contents
In this article, we will look at which Indian foods are best for muscle gain (both veg and non-veg), along with a simple muscle-building meal plan and some tips that will fast-track your results.
Why is diet so important for muscles?
While working out your muscles tear. Protein repairs them and makes them stronger; carbs give you energy and healthy fats balance the hormones.
Simple rule:
• Protein: 1.2–2g per kg body weight.
• Carbs: For workout energy.
• Healthy fats: For testosterone and hormones.
• Vitamins & Minerals: For immunity and recovery.
2. Best Vegetarian Indian Foods for Muscle Building (Tasty + Budget)
Paneer – King of Veg Protein
Specially in India, paneer is the most common and tasty protein source. 100g paneer = 14g protein. It contains slow-digesting casein which is perfect for overnight recovery.
How to eat?
• Eat Paneer Bhurji with Roti
• Paneer Tikka with Salad
• Paneer Cubes + Lemon + Pepper Snack
Dal & Pulses (Moong, Masoor, Chana Dal)
There are many staple foods made at home in India, which provide both protein + fiber. There are many trendy foods like these, for example –
Ideas:
• Dal-rice (India’s No. 1 food)
• Moong dal cheela for breakfast
• Sprouted lentil salad
Chana (Boiled ya Roasted)
Cheap aur powerful! 100g me 19g protein.
Ideas:
• Add onion and lemon to boiled chickpeas
• Use roasted chickpeas for evening snack, it has many benefits,
Sattu – Desi Protein Shake
Bihar/UP ka popular food. 100g sattu = 20g protein.
How to eat?
• Sattu drink: 3 tbsp sattu or water/milk + lemon + salt sattu drink will be banned.
• Sattu paratha
Soy Products (Soy chunks/milk)
Soya Chunks Super Cheap & High Protein (52g Per 100g Raw).
Ideas:
- Soy curry with roti
- Soy pulao with veggies
Nuts & Seeds (Almonds, Pumpkin, Flax)
Packed with protein and healthy fats = perfect combo for hormones.
Tip: Shoek almonds overnight for better digestion.
3. Best Non-Veg Indian Foods for Muscle Building
Eggs – the easiest and the cheapest
1 egg = 6g protein. Don’t skip the yolks; you get healthy fats.
Ideas:
- Boiled eggs with masala
- Masala omelet
- Egg curry
Chicken – Gayam Bros’ fave
Chicken breast = 31g protein per 100g.
Ideas:
• Grilled chicken tikka
• Tandoori chicken with salad
Fish (Rohu, Salmon, Hilsa)
Protein + Omega-3 Fatty Acids = Faster recovery and reduced inflammation.
Ideas:
- Grilled fish
- Light fish curry
Mutton (Lean Cuts)
Protein + Iron, clean cuts sometimes do it.
Milk & Curd: : Best for Calcium + Casein Protein + Probiotics.
4. Sample Indian Muscle-Building Diet Plan
- Breakfast: Paneer paratha + curd / Oats + milk + banana + almonds
- Mid-Morning: Roasted chana + peanuts
- Lunch: Brown rice + dal + grilled chicken/paneer + salad
- Pre-workout: Banana + peanut butter
- Dinner (Post-workout): Quinoa/roti + egg/soy curry + veggies
- Bedtime: Warm milk with turmeric
5. Quick Tips for Faster Muscle Gain
• Eat daily every day in 3–4 hours.
• Use less refined oil, use ghee.
• Take 7–8 hours of sleep.
• Don’t forget hydration.
6. Avoid Common Mistakes
• Eating only carbs and ignoring proteins.
• Depending on supplements.
• Not tracking portion sizes. • Blindly following western diets.
Which Indian Food is Best for Building Muscle? I hope already you learn and finish move on
7. FAQ – People Also Ask Questions
Q1: Can vegetarians gain muscle without eggs?
Yes! Paneer, dal, chana, soy, sattu are enough if the quantity is right.
Q2: Which is the cheapest Indian protein food?
Roasted chana, dal, sattu, eggs.
Q3: Is rice good for muscle gain?
Absolutely! Rice + dal/chicken/paneer = perfect carb-protein combo.
Conclusion:
Which Indian food is best for building muscle?
The answer is simple: not a single food, but a balanced combo – paneer, dal, chana, sattu, eggs, chicken, fish, milk, nuts.
Include your favourite Indian dishes smartly and with regular workout + rest, you will get guaranteed results. Muscle gain should not be boring – it is tasty and easy with desi foods
Kheer:
Kheer, additionally referred to as payasam, a relaxing South Asian dessert crafted from slow-cooked rice, milk, and sugar, similar to a rice pudding. It is commonly flavoured with saffron, cardamom, raisins, and/or diverse nuts, extensively pistachios, cashews, and almonds.
Main ingredients:-
- Cooked rice
- milk
- Sugar