Many vegetarian men believe they cannot build muscle. They can; they just need to plan protein a little more carefully, because many vegetarian staples are lower in protein than meat.
Eat a small calorie surplus
To gain muscle you need slightly more food than you burn. Add one extra meal or a larger portion at two meals, and check your weight weekly. Gaining a quarter to half a kilo a month is a good pace for beginners.
Combine protein sources
Pair dal with rice, add curd to lunch, include paneer or soya several times a week and drink milk. Variety across the day covers your needs.
Train with progressive overload
Food alone builds nothing. Follow a plan that gets harder over time, adding reps or weight every week or two.
Consider whey or plant protein
If you struggle to hit your target from food, one scoop a day is a convenient top-up. Our Supplements guide shows the cost per serving.