It is quite possible for a vegetarian to start a dry muscle . Just make some adjustments from the basic program.

Since the dryer is an integral part of bodybuilding , it is important to ask the question from a food point of view: how to adapt this part of my sport to my lifestyle. Remember that a vegetarian does not consume animal product.

Basic principle

To start a dry program, you have to go on a standard model for one week. A period during which the instructions given must be strictly adhered to.

Every day, the sportsman must consume 150 grams of carbohydrates accompanied by 130 grams of protein and a little lipid , about 35 grams. For each category, no problem a priori, except for proteins.

We will have to find vegetable alternatives to meat, quite simply. It will be just as effective and natural. That’s the idea.

How to find this balance? Type menu

To dry as a vegetarian, it’s finally easy . You just need to make a list of beneficial foods in this phase and compatible with your diet. For example:


  • 45 grams of oatmeal
  • 220 grams of cottage cheese or vegetable milk
  • 1 cup of sugar-free green tea
  • First snack:
  • 30 grams of fat-free seitan
  • 1 handful of almonds


  • 50 grams of coral lentils without fat
  • 1 block of 50 grams of tempeh
  • 50 grams of green beans or other vegetables
  • 1 serving of black beans

Second snack:

  • 1 fruit, ideally an apple
  • 1 handful of almonds

Having dinner:

  • Sweet potato in foil (about 200 grams)
  • 1 vegetable steak to choose
  • 1 large portion of various vegetables (about 200 grams)
  • 150 grams of cottage cheese

With this model you will easily find a balance between your drying needs and your personal taste!