2800 kcal Vegan — Muscle Gain

Goal: Muscle Gain — A 200–300 kcal surplus for a 70–85 kg lifter. Enough fuel to add 300–500 g per week without slabs of fat.

Diet: Vegan — Indian vegan bulking is easy — tofu, soy chunks, dal cover protein; roti, rice, oats cover calories. B12 and D3 are non-negotiable.

Daily macros: 2800 kcal · 175 g protein · 340 g carbs · 80 g fat

Breakfast (7–9 am)

1 scoop pea protein + 40 g oats + 1 banana + 1 tbsp almond butter in soy milk

Mid-morning (11 am)

100 g roasted chana + 1 apple

Lunch (1–2 pm)

150 g tofu bhurji · 1 cup rajma · 2 roti · 1 cup rice · salad

Pre-workout (4–5 pm)

1 banana + black coffee

Dinner (8 pm)

80 g soy chunks curry · 2 roti · 1 cup dal · sabzi with 1 tsp mustard oil

Is 2800 kcal right for me?

A 200–300 kcal surplus for a 70–85 kg lifter. Enough fuel to add 300–500 g per week without slabs of fat. If your bodyweight sits outside that band, recompute maintenance and shift kcal in 100-kcal steps weekly until the scale trend matches your goal.

Can I actually hit 175 g protein on a vegan diet?

Yes, but only if you build the plate around protein anchors: Tofu & tempeh, Soy chunks, Dal & rajma, Chickpeas / chana. Skip any one and you'll fall 20–30 g short.

How long can I run this plan?

10–16 weeks per bulking block, then a short cut or maintenance phase. Slow gains beat fast ones — 300–500 g/week is the target.

Which supplements are non-negotiable?

Pea or soy isolate, Creatine 5 g/day, B12 2000 mcg/week, Vitamin D3 (vegan), Algal omega-3.

What if I eat out or travel?

Anchor every restaurant meal on the protein — grilled chicken/paneer/tofu first, everything else second. One flexible meal per week doesn't derail a plan; one flexible day per week usually does.