Non veg diet for muscle gain are the recipes that you can include in your day to day routine for muscle weight gain.
EARLY MORNING you can have a glass of ajwain water or lemon water after waking up.
BENIFITS:-
Ajwain Water : Ajwain (carom seeds) is known for its digestive properties. Consuming ajwain water can help relieve indigestion, bloating, and gas. Relief from Acidity: It can provide relief from acidity and heartburn due to its alkaline nature. Antimicrobial Properties: can help fight against harmful bacteria and fungi in the digestive tract. Relief from Respiratory Issues: It is believed to have expectorant properties, which may help alleviate symptoms of cough and cold.
Lemon Water : Hydration: Lemon water is a refreshing way to stay hydrated, especially for those who find plain water unappealing. Vitamin C Boost: Lemons are rich in vitamin C, which supports the immune system and may help protect against infections. Aids Digestion: Similar to ajwain water, lemon water can aid digestion and relieve symptoms of indigestion. Alkalising Effect: Despite being acidic in nature, lemons have an alkalising effect on the body, promoting a healthy pH balance.
Ajwain Water for Weight Loss
Equipment
- container or jar
- Strainer
- spatula
Ingredients
- 1 tbsp Ajwain seeds
- 1 litre water
Instructions
- Add 1 litre of water in a container
- heat it on stove
- Include one tablespoon of ajwain seeds to the bubbling water.
- Let it boil for 5-10 minutes.
- Strain the water and permit it to cool down to room temperature.
- Your ajwain water is ready
- serve and enjoy !
2. BREAKFAST OPTIONS :- Drink almond milk /oats /daliya /brown bread with peanut butter /idly /poha
BENIFITS :-
Almond Milk : Rich in nutrients, including vitamin E, calcium, and magnesium. Dairy-free alternative supporting heart and bone health.
Oats : High in fibre aiding weight management and heart health. Contains beta-glucans lowering LDL cholesterol levels.
Daliya (Cracked Wheat Porridge) : Low glycaemic index aiding digestion and energy levels. Nutrient-rich source of iron, magnesium, and B vitamins.
Brown Bread with Peanut Butter : Provides protein and healthy fats for sustained energy. Suitable for heart health when consumed in moderation.
Idly : Low in calories and easily digestible. Provides carbohydrates for energy.
Poha (Flattened Rice) : – Gluten-free and iron-rich supporting haemoglobin production. Versatile option for a balanced diet.
Chia Seed Almond Milk
Equipment
- 1 BLENDER
- 1 pot
- 1 glass
Ingredients
- 10 almonds
- 500 ml milk
- 1/8 tsp cardamom powder
- 2-3 saffron strands
- 1 tbsp soaked chia seeds
- 3-5 ice cubes optional
Instructions
- Â Begin by soaking the almonds in water for a duration of 4 hours.
- After the soaking period, peel the almonds and place them into a blender.
- Add the green cardamom powder and saffron to the blender and blend the mixture until smooth.
- In a separate pot, bring the milk to a boil
- Â Once the milk is boiling, carefully add the almond mixture to the pot.
- Â Allow the mixture to simmer for approximately 2 minutes, ensuring it is well combined.
- Remove the pot from the heat and let it cool down for about 10 minutes.
- Â Â Before serving, add the soaked chia seeds and ice cubes if desired.
- Stir well and enjoy your refreshing almond milk beverage.
3. MID MORNING :- Chicken sandwich with egg white / fruit bowl (non veg diet for muscle gain)
BENIFITS :- Chicken Sandwich with Egg White:
chicken sandwich :- with egg white offers high-quality protein for muscle repair, low fat content, and essential nutrients like B vitamins and selenium. This meal supports satiety and can be customised with whole grain bread and vegetables. it is one of the recipe for non veg diet for muscle gain.
fruit bowl :-provides a nutrient-rich option with vitamins, minerals, and antioxidants for overall health and immunity. Fruits aid hydration, offer dietary fibre for digestive health, and are low in calories. Natural sugars in fruits provide energy without added sugars. Incorporating these options into your diet ensures a balanced intake of protein, carbohydrates, vitamins, and minerals for optimal well-being.
Incorporating a chicken sandwich with egg white and a fruit bowl into your diet offers a balanced combination of protein, carbohydrates, vitamins, and minerals for overall health and well-being.
Chicken sandwich with egg white
Equipment
- 2 bowl
- 1 sandwich maker
- 1 tawa/pan
Ingredients
FOR BOILING CHICKEN
- 2 Number chicken breast boneless
- 10-12 Number Peppercorn
- 5 Number garlic cloves
- 1 bay leaf
- Ginger- a small piece
- 2 cups water
- 1 onion
- 1/2 tsp salt
FOR FILLING
- 3 tbsp mayonnaise
- onion
- celery
- coriander handful-chopped
- 1 tbsp capsicum
- 1 tbsp yellow capsicum
- 1 tbsp red capsicum
- 1/4 Cup yellow cheese cheddar
- 2 tbsp ketchup
- 1 tsp chilli sauce
- salt as per taste
- 2 egg white
FOR BREAD Butter – few dollops
- 8 Number bun bread
- 2 cubes butter
Instructions
- Place the raw chicken in a cooking bowl and add all the other ingredients listed under boiling chicken.
- After bringing it to a boil, lower the heat and cover it. Cook for 15 minutes on low heat, or until chicken is cooked through.
- Remove from the fire, take out the chicken, and extract the chicken meat with two forks while it's still hot. Transfer it to a plate.
- Add mayonnaise, onions, celery, coriander, capsicum, cheese, mustard, ketchup,chilli sauce, and salt to the pulled chicken for the stuffing.
- Combine and taste to adjust the seasoning.
For Sandwich
- Keep a sandwich maker heated and prepared. On one side of every bread slice, spread butter.
- Four slices of bread should be turned over so that the unbuttered side is facing up before the filling is added. Cover it up to the edges
- Transferthem to a heated sandwich press and cook until the outside becomes crispy.After removing, chop, and serve hot.
The same can be done on a tawa or a pan if you don't have a griller or sandwich maker.
NUTRITIONAL INFORMATION
- Energy = 400kcal Protein = 21.75gCarbohydrates = 34gFats = 20g
4. LUNCH OPTIONS :- Rice with fish / salad / veg options are dal with rice and protein shake( non veg diet for muscle gain)
BENIFITS :-
Rice with fish :-offers complete protein, omega-3 fatty acids, and balanced nutrients for muscle repair and heart health. Salads provide vitamins, minerals, hydration, and fibre, promoting overall health and weight management. it is one of the recipe for nonveg diet for muscle gain.
Dal with rice :- offering plant-based protein and complex carbohydrates. Fibre and Nutrients – Lentils are rich in fibre, vitamins, and minerals,
Protein shakes :– convenient for post-workout recovery and customisable for added nutrients.
FISH WITH RICE
Equipment
- bowl
- pan
- BLENDER
Ingredients
for fish curry
- 500 grams fish
- 3 tbsp coconut oil
- 1 large onion chopped
- 1 large tomato sliced
- 1 tsp mustard seeds
- 3 green chilles
- 2 springs curry leaves
- 3 tbsp coriander leaves
- 3 tbsp tamarind pulp
for fish masala
- 1/4 cup coconut grated
- 1 tbsp coconut oil
- 1 onion
- 1 tomato
- 2 tbsp ginger garlic paste
- 1 tbsp kashmiri chilli powder
- 2 tbsp coriander powder
- 1 tsp turmeric
- 1/2 cup coconut grated
Instructions
for fish masala
- In a clay pot, warm the coconut oil. After adding, sauté the fennel seeds, onions for one minute .
- Sauté onion until they become transparent. It'll just require a minute
- Add the ginger-garlic paste and cook it until the raw scent is gone.
- Stir in tomatoes after adding them. add the spices powders and cook for one minute.
- add grated coconut and stirr for 4-5 mins.Letthis mixture cool for ten minutes at this point.
blender
- Transfer the blend into a blender. Make a smooth paste by adding adequate water. Put this away until needed
fish curry
- Add oil in pan, heat it and now add mustard seeds , curry leaves, sliced onion
- Cook until golden brown
- Now add grounded masala and saute for 4-5 minutes till oil separates
- Now add tomato and saute for 5 mins and add tamarind pulp.
- Add enough water tp make it look like gravy.
- After bringing everything to aboil, turn down the burner,Stir in the fish pieces thoroughly.
- Simmer this for ten minutes over low to medium heat. â–‘The oil will now float to the top. Add coriander leaves for garnish
- YOUR FISH CURRY IS READY, SEARVE IT WITH HOT RICE !
NUTRITIONAL INFORMATION (PER SERVING )
- ENERGY – 250 KCAL PROTEIN-13 G CARBOHYDRATES – 16 GFAT-12 G
5. SNACKS OPTIONS :- Pumpkin soup / omelette
Pumpkin soup :- rich in vitamins A, C, and E, supports immunity and digestion with its fibre content. Low in calories and high in antioxidants like beta-carotene, it promotes overall health.
Omelette :- a protein powerhouse from eggs, aids muscle repair and satiety. Its versatility allows for nutrient-rich additions like vegetables and cheese. Eggs provide essential nutrients such as vitamin B12 and choline for brain health. Incorporating pumpkin soup and omelette into your diet offers a balanced mix of vitamins, minerals, protein, and fibre, contributing to overall well-being. Non veg diet for muscle gain
Pumpkin soup
Equipment
- BLENDER
- chopper
- stove
Ingredients
- 2 cups pumpkin chopped
- 1 onion
- 2-3 garlic solves
- 2 tsp oil
- 1 tsp salt
- 1 tsp pepper powder
- 2 cups vegetable stock/water
- yogurt /curd to garnish
Instructions
- heat oil/ butter in a pan
- Sauté one thinly sliced onion till golden brown.
- Add in 2 cloves of garlic and salute.
- Now add 2 cup (400gm) sliced pumpkin.
- Sprinkle in ½ tsp salt and ½ tsp pepper
- Cook for 2-3 minutes till the pumpkin changes colour slightly
- Now add 2 cup water/ vegetable stock and stir well.
- Cover and cook for 15 minutes on medium flame.
- Allow it to cool slightly.
BLENDER
- Transfer the mix to a blender and blend the mixture to a smooth pouring consistency
- Pour the prepared pumpkin soup into a bowl and garnish with a tablespoon of greek yogurt/ hung curd
- Finally, serve pumpkin soup sprinkled with black pepper.
NUTRITIONAL INFORMATION (PER SERVING)
- Energy 210 KcalProtein 2 gFat 4 gCarbohydrate 8 gVitamin A 52 mcg
6.Dinner -Chicken curry with roti (non veg diet for muscle gain)
Chicken curry with roti is a nutritious and delicious meal, offering a balance of protein, carbohydrates, and essential nutrients. Packed with protein from chicken, it supports muscle repair and growth.
The combination of spices like ginger and garlic aids digestion and provides anti-inflammatory benefits. Roti, a whole wheat flatbread, contributes complex carbohydrates for sustained energy. Additionally, the dish is rich in vitamins, minerals, and antioxidants from ingredients like onions and tomatoes.
Affordable and versatile, chicken curry with roti is a popular choice for a wholesome meal that satisfies taste buds while promoting overall health and well-being.non veg diet for muscle gain
chicken curry with roti
Equipment
- pan
- bowl
Ingredients
- 500 grams chicken
- 2 onion grated
- 2 tomato chopped
- 3 garlic cloves
- 3-5 green chilles
- 1 ginger
- 1 tsp turmeric
- 1 tsp cumin
- 1 tsp garam masala
- coriander
Instructions
- Heat oil in a pan and add cumin seeds.
- Let them splutter. Add chopped onions and sauté until golden brown
- Add minced garlic, grated ginger, and slit green chilies. Cook for a couple of minutes.
- Add chopped tomatoes and cook until they turn mushy
- Add turmeric powder, coriander powder, and salt. Mix well.
- Add chicken pieces and coat them with the masala. Cook for 5-7 minutes.
- Add water as needed and let the chicken simmer until it's cooked through.
- Sprinkle garam masala and garnish with fresh coriander leaves.
- Serve with roti
Enjoy your delicious chicken curry with roti!
NUTRITIONAL INFORMATION
- Calories :250 kcalProtein : 25 gramsCarbohydrates : 20 gramsFat :15 gramsFibre : 3-5 grams
