A 7-day vegetarian meal plan designed for 72Kg Male to build lean muscle

 For a 72 kg male aiming to build lean muscle, you'll need a balanced vegetarian diet with enough protein, healthy fats, and complex carbs. The goal is to consume approximately **1.6 to 2.2 grams of protein per kg of body weight**, which translates to around **115–160 grams of protein daily**. Below is a 7-day vegetarian meal plan designed to meet these protein needs while ensuring proper nutrient intake for muscle gain.

### **Day 1:**

- **Breakfast**: 

  - Tofu Scramble with Spinach and Bell Peppers (25g protein)

  - Whole Grain Toast

  - Almond Butter (2 tbsp) (8g protein)

- **Snack**: 

  - Greek Yogurt (200g) with Chia Seeds and Berries (20g protein)

- **Lunch**:

  - Quinoa Salad with Chickpeas, Avocado, and Feta Cheese (25g protein)

- **Snack**: 

  - Handful of Almonds (28g) (6g protein)

- **Dinner**: 

  - Lentil Soup with Spinach and Carrots (30g protein)

  - Whole Wheat Bread

- **Total Protein**: ~115g

---

### **Day 2:**

- **Breakfast**:

  - Oats with Soy Milk, Peanut Butter (2 tbsp), and Mixed Seeds (25g protein)

- **Snack**:

  - Cottage Cheese (100g) with Cucumber and Cherry Tomatoes (15g protein)

- **Lunch**: 

  - Paneer Stir-fry with Vegetables (30g protein)

  - Brown Rice

- **Snack**: 

  - Edamame (1 cup) (17g protein)

- **Dinner**:

  - Black Bean and Sweet Potato Tacos (25g protein)

  - Salsa and Avocado

- **Total Protein**: ~120g

---

### **Day 3**:

- **Breakfast**: 

  - Protein Smoothie with Whey Protein (or plant-based protein powder), Banana, Spinach, and Peanut Butter (30g protein)

- **Snack**: 

  - Mixed Nuts (28g) (6g protein)

- **Lunch**: 

  - Tempeh Stir-Fry with Quinoa and Veggies (30g protein)

- **Snack**: 

  - Hummus (4 tbsp) with Veggie Sticks (10g protein)

- **Dinner**:

  - Chickpea and Lentil Curry with Brown Rice (30g protein)

- **Total Protein**: ~125g

---

### **Day 4**:

- **Breakfast**: 

  - Whole Wheat Pancakes with Greek Yogurt and Almonds (25g protein)

- **Snack**: 

  - Roasted Chickpeas (1 cup) (15g protein)

- **Lunch**: 

  - Spinach and Cottage Cheese Salad with Quinoa (30g protein)

- **Snack**: 

  - Smoothie with Soy Milk, Chia Seeds, and Berries (15g protein)

- **Dinner**:

  - Tofu and Vegetable Stir-Fry with Brown Rice (25g protein)

- **Total Protein**: ~110g

---

### **Day 5**:

- **Breakfast**:

  - Scrambled Eggs with Cottage Cheese and Whole Wheat Toast (25g protein)

- **Snack**: 

  - Protein Bar (20g protein)

- **Lunch**: 

  - Edamame Salad with Tofu and Buckwheat Noodles (30g protein)

- **Snack**: 

  - Sunflower Seeds (28g) (7g protein)

- **Dinner**:

  - Lentil Stew with Whole Wheat Bread (30g protein)

- **Total Protein**: ~112g

---

### **Day 6**:

- **Breakfast**: 

  - Chia Seed Pudding with Almond Milk and Almonds (25g protein)

- **Snack**: 

  - Greek Yogurt with Mixed Seeds and Honey (15g protein)

- **Lunch**: 

  - Paneer Curry with Whole Wheat Roti (30g protein)

- **Snack**: 

  - Edamame (1 cup) (17g protein)

- **Dinner**:

  - Quinoa and Black Bean Burrito Bowl (25g protein)

- **Total Protein**: ~110g

---

### **Day 7**:

- **Breakfast**: 

  - Protein Smoothie with Soy Milk, Oats, and Flaxseeds (30g protein)

- **Snack**: 

  - Cottage Cheese (100g) with Nuts and Berries (15g protein)

- **Lunch**: 

  - Chickpea Salad with Quinoa and Avocado (25g protein)

- **Snack**: 

  - Hummus with Whole Wheat Crackers (10g protein)

- **Dinner**:

  - Tempeh and Vegetable Stir-Fry with Brown Rice (30g protein)

- **Total Protein**: ~110g

---

### **Tips for Increasing Protein Intake**:

- **Protein Shakes**: Include a plant-based or whey protein shake post-workout to boost protein intake.

- **Nuts and Seeds**: Sprinkle chia seeds, hemp seeds, or flaxseeds over meals for an additional protein boost.

- **Legumes**: Lentils, chickpeas, and black beans are excellent sources of protein and should be a staple in your diet.

### **Hydration and Supplements**:

- Drink plenty of water to support muscle recovery.

- Consider taking a B12 supplement, as it’s essential for vegetarians aiming to build muscle.

This plan balances protein intake with other essential nutrients while ensuring that you're meeting your daily protein requirements for muscle growth.