Vegetarian Diet For Muscle Building | वेजेटेरियन डाईट मसल बनाने के लिये | Yatinder Singh

Vegetarian Diet For Muscle Building | वेजेटेरियन डाईट मसल बनाने के लिये | Yatinder Singh

The moment you all have been waiting for is finally here. A lot of people have asked for vegetarian diet options for muscle building So today Neelam and I will prepare vegetarian meals for you all Especially breakfast, lunch, and dinner for muscle building. Let’s start our video. First, we will make breakfast. For breakfast, we will cook Kinwa(Quinoa). Which has been soaked in water for 30 minutes The quantity used is 42 grams The second thing is Chickpeas(White Chhole) which has been soaked overnight. I will use salt in both of these meals. and some water for boiling. I will boil them in the pressure cooker They both take different amounts of time to get boiled. So keep the chickpeas on low flame (simmer) for 15-20 minutes after the first whistle And since Quinoa takes lesser time to boil, simmer it for 5-7 minutes after the first whistle. You will get perfectly boiled items as a result. As most of you like to know all the details let me tell you the amount of water you needed to boil the food items. You can add as much water as you like into the Chickpeas Because it can be strained from the water later on. But to boil Quinoa, you need the water three times what we used previously. So both of the items are now boiled. Chick Peas and Quinoa. First I will make the Chick Peas tasteful Because it won’t be tasty to eat this way. I will be using a medium-sized tomato And a medium-sized onion. Some green chilies, and garnish it with lemon juice for a Vitamin-C boost. Can you help me a bit with chopping? I will add the chopped onion and tomato into the bowl The green chilies as well And I will sprinkle a little black pepper for taste Add some salt too according to the taste. Mix it well And I will eat it with a lemon. Now we will try to make Quinoa a little more tasteful Again, I will be using a tomato. An onion Some peas Some beans And Broccoli I have washed all the vegetables properly and would suggest you do the same. Now, we will chop them After chopping, we will prepare our Quinoa. For this, we need a pan. Turn on the flame. I will cook it in 10ml of coconut oil. Add the chopped onion into the pan. Sauté until they turn golden brown Then add all the other vegetables. And once everything is mixed I will add some salt according to taste. and black pepper. Now cover with the lid for 5 minutes and Within 5 minutes Our Quinoa will be ready. So finally it’s ready and looks delicious. Serve it in a bowl. We had already prepared the Chickpeas. Chick Peas and Quinoa. This meal contains a combination of good amounts of proteins, carbs, fats, and fiber. Always start your day with a good breakfast to stay energetic throughout the whole day. Now we will prepare our lunch. For lunch, we will cook mung bean(moong dal chilka) and rice. The ingredients we need to cook mung bean are moong dal chilka. I will cook it in coconut oil with the help of water and salt. I have already chopped A medium sized onion, a medium sized tomato, One green chili And these are some spices which I will use Whole cinnamon Whole cardamom Cumin seeds Turmeric powder and red chili powder. To do all the cooking I will require Neelam’s help. She will show you how to cook the mung bean. Once you mix all the ingredients in the pressure cooker, simmer it for 5-7 minutes after the first whistle and your mung bean will be ready to eat Now my food is ready to be served And I will put it in a bowl. Once ready your mung bean should look like this. I’ll also eat white rice and curd along with the mung bean. You can also replace curd Greek yogurt which is protein-rich food. Talking about the quantity of each item here Rice is 200 grams cooked. One bowl of homemade curd which is made with cow’s milk. One bowl of Mung Daal. To this, I will add a tablespoon of home-made cow milk ghee(clarified butter). Now that our lunch is now ready, , I would like to share some health benefits of this meal with you all, Let us start with Curd. Along with Calcium, potassium, and magnesium. I also get Vitamin B12 and vitamin B2. It will not only make my joints strong but improve my digestion too. I’m eating the mung bean because it contains protein which is necessary for muscle building. White rice is a good source of carbohydrates and will give me energy for my workout and daily chores. The ghee which I had mixed in Mung bean is anti-inflammatory and it protects me from internal
Inflammation. It is very tasty too. Now it’s dinner time. For dinner, we are making Paneer The quantity is 200 grams which I will sauté with vegetables which include A medium-sized capsicum, a medium-sized tomato and a medium-sized onion Along with some spices like Kitchen king for the flavor, Red chili and salt according to the taste. I will sauté them in coconut oil. Neelam will help me cook it. After mixing all the ingredients simmer for 2-4 minutes and it will be ready to eat. Paneer is now ready. I will eat this with Chapattis(Roti) made of Multigrain flour which I have already prepared. I will eat two of them But you can eat three as well because it’s a muscle-building diet. Along with them, I will have a salad. Consisting of two medium-sized cucumber garnished with half a lemon. Our dinner is now ready to eat. This meal also gives you good amounts of proteins, Carbs, fats, and fibers that helps a lot in muscle building. A lot of you might also look for what to eat in their pre and post-workout meals. Have some patience I will soon bring a video on pre and post-workout meals Especially for vegetarians. Who says you can’t build a muscular body with a vegetarian diet? You can, You just have to find the right options. And that’s what I have shared with the video. Now I’m really hungry. so let’s taste our meal It is really tasty. So that’s all for today’s video Especially for vegetarians. I hope you all liked it. Do tell us in comments if you have any other vegetarian recipes, So that more people can know about vegetarian meal options. Special thanks to Neelam. I will continue bringing videos like this, Till then Goodbye, Take care.

100 Replies to “Vegetarian Diet For Muscle Building | वेजेटेरियन डाईट मसल बनाने के लिये | Yatinder Singh”

  1. ھیلو سر پیٹ اور وزن کم کرنے کے ایکسرسائز بتا ئیں۔ شکریہ۔ پاکستان

  2. Hi sir abake sabhi video bohotahi muje achey lage thank q sir… Muje merry galtiya sudhar saka or propar Jim workout karta hu..

  3. Bhai with all due respect, but I can't watch the video for 15 minutes, the content needs to be for approx 4 minutes. M not here to watch a cooking show but to know what can be eaten for muscle gain.. In short.. Sorry but not for me.

  4. Yatinder ji namaskar……mera name nil biswas,age,29 body weight 53kg. Bahut patle duble hu…mujhe bas fit body banana hai kya khau or kya nhi khau kuch samaj nhi arah h.koi kahta hai banana,milk shake khao koi khta eggs khau sab khata hu bt weight gain nhi ho raha……mujhe body builder nhi banna bs apne apko fit rakhna hai……plz plz plz 🙏🙏🙏🙏kuch rasta dikhaye sir.thoda long msg kiya sry sir.plz kuch tips thank u sir.jai Hind

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