Indian food is a famous cuisine in the world. And for a good reason! It is flavorful, colorful and full of nutrition. Indian cuisine does not only taste great but can also help you gain muscles. This article will give you an overview of the best Indian food for muscle mass and a diet plan.

Best Indian Food for bulking

If you look to add some muscles, you will need lots of energy boosted from your diet. So here are the best Indian foods that will help you in your bulking journey.

i. Protein

Contrary to many Indians belief that proteins can harm the kidney, research has shown no harmful relation in consuming 2g protein for every kg of your total body mass. Protein should be your main focus when bulking up.

·      Eggs

Eggs make an excellent source of protein and high levels of Vitamin D, Riboflavin, Phosphorus and Selenium. They are easily absorbed and help to refuel and rebuild muscles.

·      Milk

Milk is also a good source of protein and is packed with essential nutrients such as calcium, vitamin D and potassium. It also contains amino acids that help build lean muscle mass and are perfect for post-workout recovery.

·      Paneer

Paneer is a type of cheese that is popular in Indian cuisine. It contains leucine that's greatly helps maintain body muscles.

ii. Carbohydrates

Taking at least 50% carbohydrates from the daily calorific intake is essential while minimizing intake of refined foods like maida.

·      Whole grains

Whole grains contains minerals like zinc that maintains muscles and magnesium that rejuvenates damaged muscles.

·      Rice

Rice is another staple in Indian cuisine, rich in carbohydrates and good for muscle growth.

·      Jau(barley)

Jau is a type of grain that is popular in Indian cuisine. It is high in fiber, magnesium and potassium and can be eaten as part of a main meal or side dish.

·      Potatoes

Potatoes are a great source of carbohydrates and are also high in potassium, vitamin C and B vitamins. Potassium is responsible in keeping fluid levels in the body balanced, while vitamin C is responsible for growth and repair of tissues.

iii. Fats

Healthy fats such as avocadoes, nuts, and olive are important in any bulking meal plan.

·      Avocados

Avocadoes contain healthy monounsaturated fats and potassium, vitamin C and fibre, which helps in reducing fat and rebuilding muscle.

·      Nuts

Eating nuts is a great way to increase your protein intake and get essential fatty acids, minerals and vitamins.

·      Olives

Olives are high in monounsaturated fats, which are good for your heart. They also contain essential minerals such as manganese, copper and vitamin E, which helps with muscle repair.You can add them into your meals, such as salads or pasta dishes, or you could simply eat them on their own.

iv. Fruits

Eating fruit is important when putting on weight healthily, but it is best to avoid eating too much sugary fruit such as grapes and bananas. Dried fruits are best to get your daily dose of fructose while also packing in lots of protein, fibre and essential minerals.


If you are looking to bulk up, a good way to start is to write a meal plan. If you don't have much time on your hands, then try using our free Indian food diet plan for bulking, which has been created specifically with bodybuilders in mind.

The diet plan consists of three main meals and two snacks per day. Each meal is packed with protein, healthy fats, and complex carbohydrates to provide you with sustained energy throughout the day.

There are plenty of options to choose from, so you will never get bored of eating the same thing over and over again. The diet plan also includes a list of recommended supplements that can help to boost your results.


·      Omelette with spinach and cheese

·      Porridge made with milk and topped with nuts and honey

·      Scrambled eggs with smoked salmon


·      Plain yoghurt mixed with chia seeds and berries

·      Fruit salad made with chopped apples, grapes, strawberries and blueberries


·      Chicken korma with rice or naan bread

·      Chili con carne made using minced beef and served with a jacket potato

·      Spicy prawn curry served over brown rice


·      Throw together your own trail mix by mixing nuts, dried fruit and seeds. You can even add dark chocolate to sweeten things up!


·      Tandoori chicken curry served with brown rice and naan bread

·      Chicken tikka masala served with pilau rice or garlic naan bread

·      Lamb kofta kebabs served over salad leaves, drizzled with tzatziki sauce


·      Whey protein powder

·      Multivitamin

·      Fish oil capsules

Bulking meal plan tips:

·      Try to drink around two litres of water per day to stay hydrated and help your body digest food properly.

·      Choose healthy cooking methods such as baking, grilling and boiling instead of frying to make your food taste great while also reducing the amount of fat you eat.

·      Try not to snack in between meals too much - only have a light meal or fruit if you feel really hungry but try not to overeat at mealtimes.

·      Make sure you get plenty of rest and sleep, as this is when your body repairs and regenerates muscle tissue.

·      Include various fruits and vegetables in your diet to maximize all the nutrients your body needs.

Contributed By

Yash Mukati
I want to inspire people. I want someone to look at me and say because of you I did not give up.
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