A sample Indian bodybuilding vegetarian diet:
Please note that, diet for muscle gain and fat loss will have the same food items, only the number of calories, and possibly the macronutrient profiling will change.
I am assuming that a vegetarian (unlike a vegan) will consume eggs and milk.
-Oatmeal with banana and crushed almonds with some unprocessed honey
-Asian mushroom omelette with 3 slices of whole wheat bread
-Brown rice with rajma (red beans) and big bowl of green salad
-2-3 Chappatis with dal (Lentils), any cooked vegetable and a bowl of salad.
3 rotis+ 2 bowls dal, a big bowl of salad and mix veg.
Try and get it cooked in desi ghee. Why?, its a myth that ghee is bad for your health. Find out here.
Add snacks:Almonds, walnuts are the best. Eat bananas generously as a pre-workout and/or post workout.
Protein Smoothie (optional): Cows milk+Whey. Add more fruits like strawberries etc if you like. Add a little bit of chocolate syrup. this works wonder for me, as it satisfies my sweet cravings and helps me to stay away from donuts, pastries etc.
One can have this smoothie as a complete meal, either as breakfast, lunch or dinner.
To get more protein eat yogurt, paneer (cottage cheese) with your meals. It ok to eat 3 meals a day (eating smaller meals a day is purely a myth and its not superior to eating lesser meals ).
Include lot of green vegetables (in the form of salads mainly), as micronutrients in them aids in the chemical processes in the body which helps build muscles.
To gain muscle:Eat about 200–500 calories more than your TDEE.
To lose fat:Eat about 500–750 calories less than your TDEE.
Macro distribution varies based on genetics, cultural and environment factors. I eat low-moderate carbs during a cut (it helps in improving my insulin sensitivity) at the same time, I eat about 40–50% of calories from carbs during the bulk phase.
Either phases I make sure that my carbs are complex in nature. I completely avoid simply sugars and only have them in the form of fruits.
Hope this helps:)