I need a perfect veg diet plan to pu on some wait... but i need more on muscles than fat.. plz help?

Can't be done.: You need protein, particulary animal sourced. Vegetarians, especially loacto-ovo restricted have a difficult time getting miminal protein needs. If you are on a vegetarian diet and can take milk products, wheu protein is the best type and has a protein effiency index of 100. Soy protein is only 70, therefor requiring almost 45% more protein from this plant source. Optimal muscle- 1g/protein/lb wt.