Vegan Bodybuilders struggle to put a vegan meal plan together that works.
They do not know how to strategically do this.
Without the proper ratios of protein, carbohydrates and fats, you are not providing the muscles what they need to grow from your intense workouts.
You will have minimal growth to no growth if you do not eat properly. Without a proper plan that you follow consistently, you are not going to see the gains, no matter how hard you are working out.
Developing A Meal Plan
A vegan muscle building meal plan is critical, otherwise we tend to eat what we feel like, and not what we need for our goals.
You workout hard and you want to see decent results for your efforts.
If you want to build muscle, you have to eat in a way that optimizes muscle growth.
The Best Foods To Consume To Make This Happen
I have put together a vegan muscle building meal plan that will help you to choose the most productive foods to enhance your muscle building.
Keep in mind you still need to eat the foods that supply our bodies with the much-needed micro nutrients, such as fresh fruits and vegetables. Try to include some with every meal.
Some bodybuilders tend to concentrate mainly on the macro nutrients, which are the protein, carbs, and fats. But you need both.
In this meal plan I am going to prioritize protein, carbs, and fats.
Meal Choice 1
1 cup of cooked lentils [seasonings of choice]
2 ounces of pistachios [raw is usually best]
Macro nutrient levels for this meal [not including the vegetables] is approximately 30 grams of protein, 56 grams of carbohydrate, 26 grams of fat and 552 calories.
Add to this meal either a salad with vinegar, lemon, or steamed vegetables with optional spices that you like.
Meal Choice 2
1 cup of cooked black beans or any beans you like. Some beans are higher protein than others. Soybeans are very high in protein. [Experiment with different spices] I usually use chili powder with black beans.
2 ounces of pumpkin seeds [ raw is usually best] they are very high in protein, but you could substitute for other seeds.
Macro nutrient levels for this meal [not including the vegetables or fruits of choice] is approximately 35 grams of protein, 49 grams of carbs, 27 grams of fat, 570 calories
Add to this meal your vegetable of choice.
Meal Choice 3
8 ounces of Tofu
1 cup of brown rice
1 Tablespoon of Natural peanut butter
Macro nutrient levels for this meal is approximately 40 grams of protein, 59 grams of carbs, 26 grams of fats. 593 calories
Add to this meal a vegetable or fruit of choice
Meal Choice 4
4 ounces of Tempeh
3 Tablespoons of walnuts
2 medium baked sweet potatoes
Macro nutrient levels for this meal is approximately 30 grams of protein, 59 grams of carbs, 25 grams of fat, 546 calories
Meal Choice 5
1.5 cups of quinoa
3 Tablespoons of hemp
1/2 cup of mixed berries
1 tablespoon of ground flax seeds
Macro nutrient levels for this meal is approximately 26 grams of protein, 74 grams of carbs, 25 grams of fat, 611 calories
Meal Choice 6
1 cup cooked oatmeal
3 tablespoons of hemp
1 tablespoons of chia seeds
1 tablespoon of raisins
1 cup of unsweetened almond milk
Macro nutrient levels for this meal is approximately 24 grams of protein, 70 grams of carbs, 26 grams of fat, 585 calories
You can tweak these meals to your liking with different spices. Sometimes I add a little oil free spaghetti sauce with the bean or soy proteins, and or with some added to my steamed vegetables. I also use garlic and soy sauce or Bragg Liquid Aminos.
You could also add a little Bragg Liquid Aminos liquid aminos for salad dressing along with apple cider vinegar.
Summary of the Meal Plan
To increase calories if needed you will use nut butters and or nuts and seeds. Avoid oils. Eat the whole food not just isolated fats that have nothing else.
Carbohydrates are needed for optimal energy. Do not be afraid to use them. It is the body’s main fuel for energy.
Fats are also needed, so do not shy away from them unless you are cutting for a recent contest coming up. Only do this short term.
Protein is needed for repair of your muscles.
Smoothie recipe for additional calories
You will need a high speed blender for this!
1/2 cup of cooked lentils
1/2 cup of cooked brown rice
1 tablespoon of chia seeds
2 tablespoons of ground flax seeds
2 tablespoons of raw almond butter [ or nut butter of choice]
2 cups of unsweetened almond milk [make sure it is very cold]
2 cups of mixed baby greens [or baby spinach]
Approximate total of macro nutrients are 760 calories, 30 grams of protein, 101 grams of carbs, 31 grams of fat
This can also be tweaked for your flavoring and even more or fewer calories.
What this meal plan will do for you
You will start getting stronger, and putting on muscle and have more energy because you are giving your body the materials to repair and build more muscle.
The body takes some time to do this, but stick with the plan. You will also notice less soreness and achiness
because of the high octain food you are feeding your body.
I usually consume a soy meal after a workout because it is so high in the BCAA’s [branch chain amino acids; definitely needed for optimal muscle protein synthesis.]
Usually most of your high calorie meals should be consumed a few hours before a workout for fuel, and definitely after.
But I have done very productive morning workouts on nothing in my stomach but freshly made vegetable juice along with a Granny Smith Apple juiced with it.
Or just eat a Granny Smith Apple before your workout, because they are high in malic acid, that supports energy production which can definitely help your workouts.
If you want results, you need to start taking action today, and use this meal plan as a template to start making your meals this way, so that you are fertilizing muscle growth. Plants need fertilizer to grow, and so do your muscles.
Let the foods you eat be your fertilizer.
Apply these tips and these whole food plant based meals to help you with your bodybuilding workouts.
I’d love to hear from you, and to hear about your progress. If you have any tips, please feel free to share, so we can all learn.
Thank you and have a wonderful healthy day,
I like to hear from the readers, so please leave a comment below, to let me know if this post helped you or if you have any questions.