How to Snack Smart and Reach Your Weight Loss Goals? 

Building Muscle with plants based diet

The myth that eating loads of chicken and gallons of protein drinks is necessary to gain muscle is simply nothing but fiction. This is being disproved by plant-powered athletes like Virat Kohli, who have demonstrated that a plant-powered diet can lead to both good muscle mass and fitness. Begin to study the topic of muscle building with plants.

The Science Behind Plant-Based Muscle Building

All the craze is proteins! Legumes (beans, lentils, and chickpeas), tofu, nuts, seeds, and even some vegetables are among the high quality protein-rich food sources from plants. The secret is to spread out your plant-based protein intake throughout the day to make sure your body gets all the important amino acids required for muscular building.

Building Muscle on Plants – Your Guide

Here are some key steps to consider

  • Focus on whole foods – Choose fruits, vegetables, whole grains, legumes, nuts, and seeds instead of processed foods. These offer vital nutrients for both building muscle and maintaining general health.

  • Track your protein intake – Aim for 0.8 – 1 gram/kilogram of body weight each day. To make sure you are fulfilling your needs, use apps or keep a meal diary.

  • Combine protein sources –  For a complete amino acid profile, mix and match various plant-based proteins throughout the day. Try serving tofu with quinoa or lentils with brown rice, for instance.

  • Don’t forget carbs and healthy fats –  Remember to consume both carbohydrates and healthy fats. While carbohydrates give you energy for exercise, healthy fats help your body absorb nutrients and regulate hormones.

  • Strength training is key – despite your diet, regular strength training is essential for gaining muscle. Pay attention to complicated exercises that work for several different muscle groups.

  • Supplement strategically – Consider adding a vegan protein powder to boost your intake, especially if you struggle to meet your needs through food alone.

Athletes Like Virat Kohli Burst the Myth About Meat

In 2018, Indian cricket captain Virat Kohli, a global fitness hero, made the switch to a plant-based diet. Since then, he has broken the myth that eating meat is necessary for achieving peak physical performance, using his toned body and state of fitness as a living example of the benefits of a plant-based diet.

Myth Buster –  Virat Kohli Edition

While his exact diet plan may vary depending on

training phases and individual needs, here are some key principles that underpin his approach

1. High-Quality Protein Sources

A wide variety of plant-based proteins, including lentils, chickpeas, quinoa, tofu, tempeh, nuts, and seeds, are essential to Kohli’s diet. He gets all the necessary amino acids from these for maintaining and repairing his muscles.

2. Balanced Macronutrients:

Kohli highlights the importance of consuming a balanced diet that includes proteins, carbs, and fats, just like any other athlete. He fuels his intensive training sessions with complex carbohydrates from whole grains, fruits, and vegetables, and maintains his energy levels and satiety with healthy fats from nuts, seeds, and avocado.

3. Micronutrient Awareness

Certain vitamins and minerals, like iron, calcium, and vitamin B12, might occasionally be less abundant in plant-based diets. By making thoughtful dietary decisions about leafy greens, vitamin supplements, and fortified plant milks, Kohli makes sure he satisfies these demands.

4. Customisation and Flexibility

Kohli’s diet is not rigid. He allows himself occasional indulgences and listens to his body’s needs. He also adapts his intake based on training intensity and travel schedules, demonstrating that a plant-based approach can be flexible and sustainable.

5. Professional Guidance

To optimise his performance and general well-being, Kohli collaborates with a group of dietitians and fitness professionals who customise his diet and exercise regimen. This points out how crucial it is to get professional advice before making a big dietary change.

Remember – Building muscle takes time and dedication, regardless of your diet. Take it slow, stay steady, and listen to your body. You can achieve your fitness goals and build impressive muscle mass with the right approach and plant-powered fuel.

Therefore, remove the illusion of meat and unleash the power of plants! There are a multitude of mouthwatering, nourishing, and muscle-building foods just waiting to be discovered. Take part in the plant-powered revolution and discover the potential of your body.

Additional Tips and Content for Building Muscle on Plants:


  • Spice it up

 Use herbs and spices to add flavour to your meals without relying on meat-based broths or seasonings.

  • Go green

 Do not underestimate the protein power of leafy greens like spinach, kale, and collard greens. Blend them into smoothies or add them to stir-fries and salads.

  • Get creative with snacks

Make your energy bites with nuts, seeds, dates, and nut butter. Hummus with veggie sticks is another great option.

  • Explore fermented foods

Tempeh, tofu, and natto are excellent sources of complete protein and probiotics, which can aid digestion and nutrient absorption.

  • Hydrate

Proper hydration is crucial for muscle recovery and overall health. Aim for approximately 2 litres (8 glasses) of water daily, but individual needs vary based on activity level and other factors. Adjust your intake accordingly.


  • Progressive overload

Gradually increase the weight, reps, or sets you perform in your workouts to keep your muscles and stimulate growth.

  • Prioritise form

 Proper form ensures you target the right muscles and avoid injury. Do not be afraid to ask a trainer for guidance.

  • Rest and recovery

 Do not overtrain. Give your muscles time to repair and rebuild by scheduling rest days and incorporating active recovery activities like yoga or stretching.

  • Track your progress

 Monitor your workouts and muscle development to stay motivated and make adjustments as needed.


  • Consult a healthcare professional or registered dietitian – They can help you create a personalised plan that meets your individual needs and ensures you are getting all the essential nutrients.

  • Listen to your body – Pay attention to how you feel and adjust your diet and training accordingly.

  • Be patient and consistent – Building muscle takes time and dedication. Don’t get discouraged if you don’t see results overnight.

  • Celebrate your progress –  Every step you take towards your goals is worth celebrating

Accept this journey and enjoy the delicious nourishing, and muscle-building benefits of living a plant-powered lifestyle. EAT WHAT YOU NEED!


The London Obesity & Endocrine Clinic specialises in Weight Loss and Endocrine disorders at the Specialist Weight Loss Centre in Chennai, India. We offer face to face and virtual consultations with our specialist clinical lead, Dr Rajeswaran, who has 25+ years experience in this field. We support people with Obesity related medical conditions including Type 2 Diabetes, Fatty Liver, Infertility, Erectile Dysfunction, and Endocrine disorders like Hypothyroidism, Hyperthyroidism, PCOS, Hirsutism, Adrenal Dysfunction, Menopause, Pituitary problems and Sexual Dysfunction. Our services predominantly cover major cities in India including New Delhi, Bengaluru, Kolkata, Chennai, Mumbai and PuneWe also offer aesthetic treatments, metabolic master health checkups, bespoke weight management plans and an unique online weight loss plan for wellness and weight management. Get in touch to transform your life!

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