Non-Veg Diet for Muscle Gain: Best Foods, Meal Plan & Expert Tips

 

Want to quickly gain lean muscle? A well-thought-out non-veg diet for muscle gain. High-quality protein, vital amino acids, and nutrients that aid in muscle repair are all abundant in foods derived from animals. The best non-vegetarian foods for muscle growth, their nutritional content, and how to create a meal plan that supports actual gym progress are all covered in this guide. (See also our previous post: How to Gain Muscle Quickly.)

 

Why Choose a Non-Veg Diet for Muscle Gain?

Eating the correct foods that promote muscle growth, repair, and recovery is just as important to muscle building as lifting weights. Compared to many plant-based sources, non-vegetarian foods offer a better protein profile that aids in your body’s ability to synthesise muscle.

The following explains why a non-vegetarian diet is best for building muscle:

• Whole proteins:
  Complete proteins, which include all nine essential amino acids your body needs to build and repair muscle tissue, are found in animal-based foods like meat, fish, poultry, and eggs.
• Greater Density of Proteins:
  You can meet your daily protein goals without overeating because most non-vegetarian foods have more protein per 100g than vegetarian options.
• Nutrients That Build Muscle:
  Creatine, iron, zinc, B12, and omega-3 fatty acids are all abundant in non-vegetarian foods and are essential for boosting energy, strength, testosterone support, and muscle recovery.
• Simpler Meal Planning:
  Grilled, boiled, baked, or sautéed non-vegetarian foods are adaptable and simple to incorporate into your meals, allowing you to maintain diet consistency without becoming bored.
• Facilitates Both Cutting and Bulking:
  With a non-vegetarian diet, you can easily modify your calorie and fat intake while still getting enough protein, whether your goal is to gain muscle mass or to lose fat while maintaining muscle mass.

Nutritional Ranking: Best Non-Veg Diet for Muscle Gain

Not every non-vegetarian food has the same capacity to build muscle. The best non-vegetarian foods are ranked nutritionally below according to their protein density, amino acid profile, micronutrient content, and general ability to promote muscle growth.

When making meal plans, this ranking will assist you in prioritising the best foods.

🥩 Top Non-Veg Foods for Muscle Gain – Ranked

 

Detailed Breakdown: Top 12 Non-Veg Diet for Muscle Gain

1. Chicken Breast

Protein: About 31g of protein per 100g
Calories: Approximately 165 kcal
Fat: 3.6g of fat (very low)

A mainstay of practically every diet plan for building muscle is chicken breast. It’s low in fat, a lean source of high-quality protein, and incredibly adaptable for meals all day long. It’s particularly perfect for lean bulking or during a cutting phase.

Important Nutrients:

• B vitamins for energy metabolism (B3, B6, B12)
• Phosphorus and selenium for muscle repair

The Best Methods for Eating:

• Baked or grilled with a little seasoning
• Shredded and boiled for salads or wraps
• Stir-fried with vegetables to prepare meals quickly

Muscle Gain Advice:

Prepare 4–5 servings in advance by batch cooking them. For a full post-workout meal, combine with complex carbohydrates like quinoa or brown rice.

2. Eggs (Whole & Whites)

Protein: Approximately 11g per 100g for egg whites and 13g per 100g for whole eggs.
Calories: Approximately 143 kcal (whole), and 52 kcal (whites only)
Fat: Very little fat in the whites, about 10g in the yolk

Leucine, an amino acid that is essential for the synthesis of muscle protein, is abundant in eggs, making them a complete protein source. Additionally, they are abundant in nutrients and good fats that promote the synthesis and repair of testosterone.

Important Nutrients:

• For an anabolic reaction, leucine
• B12, selenium, choline, and vitamin D
• Good fats to maintain hormone balance

The Best Methods for Eating:

• Boiling, scrambling, or preparing an omelette
• For optimal balance, mix whites with one or two whole eggs.
• Snack with toast or oats before or after exercise

Muscle Gain Advice:

The yolk contains the majority of the vitamins and good fats that support hormone function and muscle growth, so don’t skip it.

3. Tuna

Protein: About 29g of protein per 100g
Calories: Approximately 132 kcal
Fat: 1g of fat (very low)

Because of its high protein content and low fat content, tuna is ideal for both bulking and cutting. Rich in omega-3 fatty acids, it helps improve blood flow to muscles after training and reduces inflammation in muscles.

Important Nutrients:

• EPA and DHA are omega-3 fatty acids.
• Niacin, selenium, and vitamin B12
• Superior lean protein

The Best Methods for Eating:

• Water-canned for a low-fat snack
• Lemon and herbs on a grilled tuna steak
• incorporated into wraps, sandwiches, or salads

Muscle Gain Advice:

Carry canned tuna in your bag for last-minute meals; it’s a quick and high-protein choice. Just keep an eye out for sodium levels in canned versions.

4. Lean Beef

Protein: About 26g of protein per 100g
Calories: About 250 kcal (depending on the cut)
Fat: About 10–15g of fat (trimmed cuts lower)

One of the best non-vegetarian foods for significant strength and muscle growth is lean beef. It offers both complete protein and creatine, which directly improves muscle volume and training efficiency.

Important Nutrients:

• Creatine (increases ATP synthesis and strength)
• Zinc and iron are necessary for the oxygenation and repair of muscles.
• CLA and vitamin B12 (promote lean gains and fat loss)

The Best Methods for Eating:

• Cuts of tenderloin or sirloin that have been pan-seared or grilled
• Low-fat ground beef recipes, such as tacos or chilli
• Stir-fried with onions and peppers

Muscle Gain Advice:

To prevent too much saturated fat, choose 90% lean or higher. When more calories are required during a bulking phase, lean beef performs particularly well.

5. Salmon

Protein: About 25g of protein per 100g
Calories: Approximately 206 kcal
Fat: About 13g of fat (mostly good omega-3)

Salmon is a high-quality option for building and repairing muscle. Packed with anti-inflammatory omega-3s and high-quality protein, it promotes muscle repair and supports hormone function, which is particularly crucial during vigorous training.

Important Nutrients:

• EPA and DHA, or omega-3 fatty acids
• B12, vitamin D, and selenium
• Astaxanthin is an antioxidant.

The Best Methods for Eating:

• Baked or grilled fillet seasoned with herbs, garlic, and lemon
• Olive oil-pan-seared
• Avocado toast or eggs with smoked salmon

Muscle Gain Advice:

When bulking or cutting, eat salmon two to three times a week to help with heart health, endurance, and muscle soreness.

6. Turkey Breast

Protein: About 29g of protein per 100g
Calories: Approximately 135 kcal
Fat: 1–2g of fat (very low)

A clean and lean substitute for chicken is turkey breast. It is a fantastic choice for cutting phases or when you want high protein with few calories because it is high in protein and almost fat-free.

Important Nutrients:

• Niacin and B vitamins (B6) for metabolism
• Selenium for the repair of muscles
• Zinc for hormone and immune support

The Best Methods for Eating:

• Grilled or oven-roasted with herbs
• Cut into high-protein sandwiches or wraps
• Stir-fried brown rice and vegetables

Muscle Gain Advice:

To prevent diet fatigue from chicken, rotate turkey breast into your regimen. When you want a lighter digestion without sacrificing protein intake, it’s perfect for evening meals.

7. Prawns / Shrimp

Protein: About 24g of protein per 100g
Calories: About 99 kcal
Fat: 0.3g (very little)

Shrimp (or prawns) are low-fat, quick-digesting seafood options that provide a concentrated dose of high-quality protein with nearly zero calories from fat. Additionally, they are abundant in minerals that support metabolic efficiency and post-workout recovery.

Important Nutrients:

• Iodine (supports metabolism and thyroid)
• Phosphorus, B12, and selenium
• Astaxanthin is a potent antioxidant.

The Best Methods for Eating:

• Sautéed or grilled with olive oil and garlic
• tossed in a rice bowl or salad
• Added to wraps or stir-fries

Muscle Gain Advice:

Shrimp is a great protein for evening meals or after working out. Its quick digestion and low fat content will help muscles recover more quickly without making you feel weighed down.

8. Cod

Protein: About 20g of protein per 100g
Calories: Approximately 82 kcal
Fat: 0.7g of fat (very low)

Cod is a white, light fish that is perfect for diets low in fat or cutting. Although it has a little less protein than other options, it is very easy to digest and contains important micronutrients, which makes it ideal for maintaining lean muscle.

Important Nutrients:

• Iodine, B12, and niacin
• For cellular repair, selenium
• Mercury levels are lower than those of larger fish.

The Best Methods for Eating:

• Baked or steam-cooked with lemon and herbs
• Flaked into bowls of quinoa or rice
• Pan-fried lightly with very little oil

Muscle Gain Advice:

When you need a low-calorie, high-protein meal that is easy to digest before bed, cod is ideal for use during a cutting phase or for dinner.

9. Sardines

Protein: About 25g of protein per 100g
Calories: Approximately 208 kcal
Fat: About 11g of fat (high in good fats)

In a tiny package, sardines are packed with nutrients. They are excellent for building muscle, strengthening bones, and reducing inflammation because they are high in omega-3 fatty acids, calcium, and vitamin D.

Important Nutrients:

• Omega-3 fatty acids (support for the heart and joints, anti-inflammatory)
• Phosphorus and calcium (bone health)
• Vitamins B12 and D (hormonal and neurological health)

The Best Methods for Eating:

• Canned in water or olive oil
• Added to rice dishes, pasta, or sandwiches
• mashed and combined with eggs or avocado.

Muscle Gain Advice:

People with low bone density and higher caloric requirements should eat sardines. When bulking and cutting, include one or two servings per week.

10. Chicken Liver

Protein: About 24g of protein per 100g
Calories: Approximately 167 kcal
Fat: About 5g of fat

One of the highest nutrient-dense animal products is chicken liver. It is especially high in iron, vitamin A, folate, and vitamin B12, all of which are essential for hormone synthesis, energy production, and muscle oxygenation.

Important Nutrients:

• Iron (increases endurance and red blood cell count)
• Vitamin A (cellular repair and immunity)
• Choline, folate, and B12 (for muscle and neurological function)

The Best Methods for Eating:

• Sautéed with onions and very little oil
• mashed into rice dishes or blended into pâtés
• Baked or lightly pan-fried

Muscle Gain Advice:

Although liver is a potent food, it should only be consumed in moderation. One to two servings per week will provide the benefits without putting you at risk for vitamin A overload.

11. Oysters

Protein: About 9g of protein per 100g
Calories: Approximately 68 kcal
Fat: 2g of fat (low)

Oysters are among the most mineral-rich non-vegetarian foods, despite not having the highest protein content. They are particularly beneficial for promoting testosterone production, which is essential for men to gain muscle, as well as general metabolic function in both sexes.

Important Nutrients:

• Zinc (improves immunity, recuperation, and testosterone)
• B12, copper, and selenium
• Iron and omega-3s

The Best Methods for Eating:

• Raw (fresh) with salt and lemon
• Steaming or grilling with a little seasoning
• Cooked into stews or seafood rice dishes

Muscle Gain Advice:

Rather than being a major source of protein, oysters work best as a food supplement containing minerals. For a natural testosterone and recuperation boost, take it once a week.

12. Lamb (Lean Cuts)

Protein: About 25g of protein per 100g
Calories: Approximately 250–294 kcal (depending on cut)
Fat: 15–20g of fat (trimmed if necessary)

For people who are bulking up, lamb is a great red meat. Despite having a higher fat content, when consumed in moderation, its iron, B12, and creatine content make it an excellent option for building muscle and strength.

Important Nutrients:

• B12 and iron are essential for energy and recuperation.
• Strength and explosive power are supported by creatine.
• CLA and zinc (support fat metabolism)

The Best Methods for Eating:

• Lamb chops on the grill (cut off any excess fat)
• cooked slowly in stew or curry (low oil)
• Ground lamb patties or kebabs

Muscle Gain Advice:

Use lean cuts such as leg, loin, or shank for muscle gain. To control digestion and balance fat intake, limit to 1-2 servings per week and pair with high-fibre sides.

Sample Meal Plan For Non-Veg Diet for Muscle Gain

This is a useful full-day meal plan designed to help you gain muscle on a non-vegetarian diet. This sample addresses all of the essential macronutrients while taking variety, timing, and digestion into consideration.

Early in the morning (7:00–7:30 AM)

Objective: Increase hydration and metabolism

• One glass of warm water with lemon
• Two walnuts and four soaked almonds
• One boiled egg or one whole egg plus two lightly cooked whites
• One scoop of whey in water or one banana (optional)

8:30–9:00 AM for breakfast

Objective: Balanced, starting with healthy fat, protein, and carbohydrates

• Two scrambled or boiled eggs plus one or two pieces of whole wheat toast
• Oats in a small bowl with milk or curd
• Green tea or black coffee is optional.

11:00 AM Mid-Morning Snack

Objective: Light protein hit and steady energy

• 100g of grilled turkey or chicken breast
• One fruit (orange or apple)
• 5g of creatine is optional (if supplementing).

1:00–1:30 PM for lunch

Objective: A recovery driven by carbohydrates and protein

• Lean beef (100–150g), fish (tuna, salmon, or cod), or chicken
• Either two multigrain rotis or 1.5 cups of cooked brown rice
• One bowl of mixed salad or vegetables
• 1 cup of buttermilk or curd

Snack Before Exercise (4:00–4:30 PM)

Objective: Fuel that is light and digests quickly

• One boiled egg plus optional black coffee
• One banana or a tiny bowl of oats, poha, or upma
• Water.

After working out (6:30–7:00 PM)

Objective: Rapid protein consumption and muscle repair

• 1 scoop of whey protein in water
• 50g of grilled prawns or one boiled egg
• Two to three dates for an expedient glycogen replenishment

Dinner (8:00–9:00 PM)

Objective: Light carbohydrates and clean protein

• 100g of baked or grilled fish, such as cod, sardines, or salmon
• Steamed vegetables plus one multigrain quinoa or roti
• Optional: One bowl of chicken broth or lentil soup

Before going to bed (10:30–10:00 PM)

Objective: A Protein that digests slowly to avoid catabolism

• One cooked egg or half a cup of paneer (cottage cheese)
• Optional: Zinc-magnesium supplement or fish oil capsule

This strategy can be modified in light of:

• Goals for calories (bulk vs. cut)
• Preference for meal frequency
• Individual tolerances (such as sensitivity to red meat or eggs)

Do’s and Don’ts of a Non-Veg Diet for Muscle Gain

If you follow it carefully, a well-planned non-veg diet for muscle gain can significantly improve your muscle-building experience. Here are some helpful pointers to optimise outcomes and steer clear of typical blunders.

Do’s –

• Make lean protein sources a priority.
  For a high-protein, low-fat diet, choose foods like chicken breast, turkey, eggs, fish, and prawns.
• Use as little oil as possible when cooking.
  Baking, steaming, boiling, and grilling preserve nutrients while cutting down on excess calories.
• Eat protein at every meal.
  To sustain muscle protein synthesis, spread out your consumption (20–40g per meal) throughout the day.
• Be sure to drink plenty of water.
  More water is needed for digestion and kidney support when eating a high-protein diet. Try to consume three to four litres per day.
• Make sure to switch up your protein sources.
  To avoid boredom and obtain a wider range of nutrients, combine red meat, poultry, seafood, and eggs.
• After working out, make sure to combine protein and carbohydrates.
  This replenishes glycogen stores and speeds up muscle repair.
• Keep a record of your macros and calories.
  To keep track of your daily intake and make adjustments based on your progress, use a nutrition app.

Don’ts –

• Avoid consuming too much red meat.
  To prevent too much cholesterol and saturated fats, limit your weekly intake of lamb or beef to one or two servings.
• Avoid depending solely on supplements.
  Whey protein is a supplement, not a replacement, so your foundation should be whole foods.
• Don’t neglect fibre and veggies.
  Insufficient fibre in a high-protein diet can lead to digestive problems. Legumes and leafy greens should always be included.
• Avoid frying your proteins.
  Deep-frying lowers the quality of your protein source and adds unhealthy fats.
• Don’t disregard recuperation and rest.
  Without adequate sleep and rest days, no diet can help you gain muscle.
• Don’t eliminate healthy fats.
  Sardines, salmon, and egg yolks are good sources of essential fats that help with hormones and brain function.

These guidelines assist you in making the most of a non-vegetarian diet for long-term muscle growth, optimum nutrient absorption, and digestion, not just for calories.

In conclusion

It takes more than just lifting weights to build muscle; you also need to properly fuel your body. Plant-based diets frequently lack the complete proteins, essential amino acids, and muscle-repairing nutrients that a well-planned non-vegetarian diet for muscle gain provides. Every food, from powerful seafood like salmon, prawns, and sardines to lean meats like turkey and chicken breast, has a distinct function in your metamorphosis.

Selecting the appropriate non-veg diet for muscle growth and combining it with astute training, hydration, and recuperation techniques will help you gain muscle mass more quickly, regardless of your goal.

🔥 Let your diet do the heavy lifting, eat wisely, and train hard.