🥦 Chad Nicholls-Inspired Vegetarian Bodybuilding Diet Plan
High protein intake (1.6–2.2g/kg bodyweight)
Consistent meal timing (5–6 meals/day)
Complex carbs for energy, especially around workouts
Essential fats for hormone balance
Micronutrient optimization (B12, iron, zinc, omega-3)
🗓️ Daily Meal Plan (for bulking / muscle gain)
(Adjust quantities based on bodyweight)
Rolled oats (60–80g) with almond or soy milk
Chia seeds (1 tbsp) + flaxseeds (1 tbsp)
Whey protein isolate (plant-based if vegan) – 1 scoop
Banana or berries
Sprouted moong salad with lemon, cucumber, tomato
2 whole wheat toasts with natural peanut butter
Vitamin B12 supplement
Brown rice (100g) or quinoa
Tofu or paneer (150g)
Mixed vegetables (broccoli, spinach, carrot) sautéed in olive oil
1 bowl dal or rajma
Sweet potato (100g) or whole wheat bread
Almonds (5–6) or 1 tbsp peanut butter
Optional: 5g creatine + green tea
Whey protein isolate – 1.5 scoops
Dates or banana (fast carbs)
Glutamine (5g) + 5g creatine
Millet roti or brown rice
Soya chunks or tempeh (100–150g)
Cooked vegetables
Curd (if not vegan) or probiotic supplement
Casein protein or 100g paneer
Herbal tea (like chamomile or ashwagandha)
Walnuts (2–3) or 1 tsp flax oil
🧪 Supplements Chad Nicholls Would Recommend (Adapted for Vegetarians)
WheyIsolate or Plant Protein
Creatine Monohydrate – 5g/day
Omega-3 (Algal Oil for vegans)
Vitamin B12 – essential for vegetarians
Iron + Zinc (if deficient)
Glutamine (optional for recovery)
Digestive enzymes or probiotics
Increase protein with soy milk, lentils, seitan, tempeh.
Use nutrient timing – prioritize carbs around workouts.
If vegan: substitute paneer, curd, and whey with plant-based equivalents.
