We like bodybuilding but our food options are limited. But should that prevent us from getting a chiseled body? No. Look around carefully; there are many items we have not noticed. However when we compare our food options against westerners, the scale tilts heavily in their favour. So, what is the way out? The Easy Way Out for Indian Vegetarians in a Budget We have two types of vegetarians: one, who eat only veggies and no eggs and two, who have both. Let us discuss the options for both, one by one. These options do not exceed your budget. Pure Vegetarians who eat only veggies Protein is the main item needed for building muscles and they can easily get from:

1. Chickpeas (Chole)
2. Rajmah (Kidney Beans)
3. Chana (Bengal Gram)
4. Lobia
5. Daal (Lentils like Arhar, Masoor, Urad etc)
6. Milk
7. Curd

However, the percentage of proteins is very less. Moreover, eating copious amounts of either item from the above list is difficult (imagine eating a big bowl of Daal, everyday). But there are two easy way outs! Whey Protein fills the protein void Whey protein is the best protein for building muscles and you can continue having your normal meals. It is the complete protein having amino acids that help build muscles, prevent fatigue and also serves as a meal replacement. Paneer (cottage cheese) also works best It digests slowly and often consumed before retiring to bed. But it increases the overall protein content you need daily. This means if you need 60 grams of protein daily, half of it can come from whey protein and half from Paneer. Again, this means instead of needing 2 scoops of whey protein, you spend only on 1 scoop and drastically reduce your whey protein expenditure. Vegetarians who eat veggies and eggs This category has people who eat eggs plus everything what the pure vegetarians eat. Egg is a good source of protein which also includes essential amino acids which our body cannot produce. The Best Part about Eggs Eggs come cheap and compared to whey protein the cost is miniscule. Moreover, the egg yolk contains many nutrients not available when you have only whey protein. Hence, for bodybuilders, egg serves as the most cheaply available nutrient and they can climb up. This category can make best use of Eggs, Whey Protein and Paneer (which is also known as Cassein). Depending on your category you can easily choose from these options and achieve that muscular body you always dreamt of! Non-Vegetarians Breathe Easy Non-vegetarians can easily have their way by having lean protein like Chicken Breast. It contains around 30 grams of protein, 3 grams of fat and zero carbohydrates and all this with a thumping 160 calories. Plus, they can always have whey protein, paneer, eggs and a huge variety of Daal etc. Cheer Up Indian Bodybuilders With paneer around, pure vegetarians have no reason to complain about costs and so is the case with vegetarians, because of eggs. Not to forget is the option of whey protein which both categories can consume and achieve the same results westerners get. Every sport needs some investment and whey protein can be considered for this honour. It fulfills all your bodily needs and if used as a meal replacement, it can help you lose fat. You can also use it successfully as your pre-, intra- and post-workout nutrition because whey protein digests quickly and reaches your muscles fast. The slow-digesting protein casein (paneer) can help you add to protein needs. Low Cost Bodybuilding Options Galore There is no need to change food habits and turn to non-vegetarian. Each category has plenty of options.

1. The lentils (daal) you have already read about.
2. Legume (peanuts), dry fruits (almonds) also can help you add proteins plus give many tasty options. Peanut and Almond butter both are tasty, add a crunchy taste to every dish you have and pack proteins as well.
3. Mushrooms also pack protein, though not much. But use it with your meals and you have a variety of sources.
4. Thick yogurt (Dahi) also packs much protein and is regarded a complex carbohydrate which does not increase your blood sugar.
5. Milk is the source of whey & casein and naturally contains protein.

Conclusion When there is the will, there is the way. This saying is very true. Vegetarians also can build great bodies and there is no reason not to. You can choose from the plenty of options, use them judiciously and get yourself a great body. It is of utmost importance to keep altering between different protein sources just to keep interest and not get bored of any single item. Start today and show the world even vegetarians can build a great body that everyone admires.