A women's muscle-building diet plan typically involves consuming adequate protein, healthy fats, and complex carbohydrates. Focus on lean protein sources like chicken, fish, beans, cottage cheese (paneer) and tofu. Incorporate whole grains, fruits, and vegetables for carbs and nutrients. Don't forget healthy fats from sources like avocados, nuts, and olive oil. It's also important to stay hydrated and adjust portion sizes based on your activity level and goals.
here's a sample 2000 kcal high-protein Indian vegetarian diet plan:
Breakfast:
Paneer (cottage cheese) and vegetable stuffed whole wheat paratha
A bowl of plain yogurt
A small serving of mixed nuts (almonds, cashews, and walnuts)
Mid-Morning Snack:
Sprouts salad with cucumber, tomatoes, and lemon juice
A piece of fruit (banana, apple, or orange)
Lunch:
Chickpea (Chana) curry with roti or brown rice
Mixed vegetable salad with a sprinkle of flaxseeds
Afternoon Snack:
Greek yogurt or Indian curd with berries and a drizzle of honey
Dinner:
Lentil (dal) soup with spinach
Quinoa or millet
Steamed vegetables (broccoli, carrots, and beans)
Evening Snack:
Roasted chickpeas or masala roasted makhana (fox nuts)
Remember, the key is to include a variety of protein-rich foods such as lentils, chickpeas, paneer, and yogurt. Additionally, incorporate whole grains and plenty of vegetables for a well-rounded and balanced diet. Adjust the portion sizes based on your individual needs and consult a dietitian for a personalized diet plan that suits your goals and health requirements.