~2,200 kcal Vegan Muscle Gain Day
Vegan muscle gain in India is very doable. Tofu, soy chunks, dal and pea protein cover the protein; roti, rice and oats cover the calories. This example day's meals add up to about 2,205 kcal and 150 g protein. Whether that is a surplus for you depends on your body and activity.
- Sample day (sum of meals)
- ~2,205 kcal · 150 g protein
- Original target (not what this day adds up to)
- 2,200 kcal · 150 g protein
- Diet
- Vegan
- Goal
- Muscle gain (example day)
Full day of eating
Sample day · approximate meal estimates · not a personal prescription
Breakfast
520 kcal · 40 g protein- 1 scoop pea protein + 40 g oats + 1 banana + 1 tbsp almond butter in soy milk
Mid-morning
380 kcal · 18 g protein- 100 g roasted chana + 1 apple
Lunch
680 kcal · 45 g protein- 150 g tofu bhurji
- 1 cup rajma
- 2 roti
- 1 cup rice
- salad
Pre-workout
105 kcal · 1 g protein- 1 banana + black coffee
Dinner
520 kcal · 46 g protein- 80 g soy chunks curry
- 2 roti
- 1 cup dal
- sabzi with 1 tsp mustard oil
| Meal | kcal | Protein |
|---|---|---|
| Breakfast | 520 | 40 g |
| Mid-morning | 380 | 18 g |
| Lunch | 680 | 45 g |
| Pre-workout | 105 | 1 g |
| Dinner | 520 | 46 g |
| Sample day total | 2205 | 150 g |
Original macro targets
These are the originally stated targets (150 g protein, 260 g carbs, 65 g fat), not carbs and fat worked out from the meals — the meals only list calories and protein. Energy shares use the standard 4 / 4 / 9 kcal per gram factors.
Protein by meal
- 40 g
- 18 g
- 45 g
- 1 g
- 46 g
Swaps & substitutions
Swaps are ideas only; they are not counted in the sample-day totals above.
Frequently asked questions
Do vegans need extra protein?
Some sports nutrition guidance suggests aiming a little higher on plant-only diets because many plant proteins have less leucine per gram. A pea or soy isolate makes that easier.
Which supplements are worth considering?
Vitamin B12 is widely recommended for vegans. Vitamin D, creatine and algal omega-3 are commonly considered. Check doses with a doctor or dietitian.
Is soy safe for men?
Published research reviews have generally found no meaningful effect of moderate soy intake on testosterone or estrogen in men.
Want targets worked out for you?
bodyBot.ai sets calorie and protein targets from your own profile and adjusts them as you log your progress. This page is an example day, not a personal plan.