Easy Vegan Bodybuilder Meal Plan – Introduction
What’s an excellent vegan bodybuilding meal plan?
If you want to build muscle, you’ve got to pay your dues in the gym.
Training breaks your muscles down so that, after adequate rest and recovery, they grow back bigger and stronger than before.
Easy or infrequent workouts won’t provide the stimulation your muscles need to grow.
You need to literally bully your muscles into getting bigger and stronger.
However, your diet also plays a crucial role in your bodybuilding success.
The food you eat provides the energy and nutrients necessary for recovery and muscle growth.
Consuming too little food or making poor nutritional choices will significantly undermine your progress.
Traditionally, bodybuilding diets were predominately omnivorous and included all food groups.
Bodybuilders often ate a lot of meat to ensure they consumed adequate protein.
More recently, plant-based diets have risen in popularity, and a growing number of bodybuilders are switching to a vegan or plant-based approach to bodybuilding nutrition.
This guide delves into the benefits and potential drawbacks of vegan bodybuilding and provides you with a detailed 7-day meal plan and grocery list to fuel your gains.
What is Vegan Bodybuilding?
Vegan bodybuilding combines the principles of traditional bodybuilding with the core tenets of a vegan lifestyle.
A vegan diet excludes all animal products, including meat, dairy, eggs, and other animal-derived ingredients.
Instead, a vegan bodybuilding diet focuses on nutrient-dense plant foods that provide a balanced combination of carbohydrates, proteins, and fats.
Vegans follow plant-based diets for several reasons, including their proposed health benefits, animal welfare, environmental concerns, or religious beliefs.
Regardless of the underlying whys, a well-constructed plant-based diet can supply all the necessary nutrients to support muscle growth, recovery, and overall athletic performance.
This nutritional approach challenges the idea that animal products are the sole or superior source of protein for achieving bodybuilding success.
However, it’s not enough to quit eating meat and consume more fruit, vegetables, and nuts.
To build muscle on a plant-based diet, you must approach your diet carefully to ensure you meet your body’s increased protein and energy requirements while optimizing your nutrient intake.
This involves strategic meal planning, selecting the right plant-based protein sources, and understanding the synergy between various nutrients required for muscle growth and recovery.
By adopting a well-designed vegan bodybuilding meal plan, you can harness the full power of plant-based nutrition to fuel your workouts and reach your muscle-building goals without meat.
The Advantages of Vegan Bodybuilding
While no single diet is perfect, even veganism, eating plant-based foods exclusively does offer several notable advantages and benefits.
These include:
Nutrient-Dense Foods
A well-constructed vegan diet is rich in fruits, vegetables, whole grains, legumes, nuts, and seeds.
This style of eating provides an abundance of essential nutrients, including fiber, vitamins, minerals, and antioxidants.
These nutrients are critical for long-term health and may enhance recovery after exercise.
Heart Health
The vegan diet is linked to lower cholesterol levels, reduced risk of heart disease, and a lower risk of hypertension.
This is good news as the heart is arguably the most important muscle in the body.
Lean Protein Sources
Contrary to popular belief, a vegan diet can contain plenty of protein, and good sources include lentils, chickpeas, tofu, tempeh, seitan, and quinoa.
Vegan protein sources are invariably lower in fat and calories than animal-based proteins, potentially making them healthier and better for lean gains.
Improved Digestive Health
High-fiber plant-based diets are good for digestion and improved gut microbiome (beneficial bacteria) balance.
This helps with nutrient absorption and supports overall digestive and intestinal health.
Sustainable
Veganism may help protect the environment by conserving resources, lowering greenhouse gas emissions, and minimizing animal suffering.
Lower Cost
While some vegan foods may be pricey, many are both inexpensive and widely available, especially when compared to animal-based alternatives.
For instance, chickpeas, an excellent protein source, are much more budget-friendly than meat, fish, or eggs.
So, if you’re bodybuilding on a budget, going vegan could help lower your grocery bill.
Drawbacks of Vegan Bodybuilding
While the vegan diet and bodybuilding are undeniably compatible, you also need to consider a couple of drawbacks before eliminating animal-based foods from your diet.
These include:
Protein Density
While plant-based diets offer various protein sources, they tend to contain less protein per serving than foods like meat, fish, eggs, and dairy.
As such, vegan bodybuilders must plan their diets carefully to get enough of this essential muscle-building nutrient.
Possible Vitamin Deficiencies
Vitamins B12 and D3 are primarily found in animal products.
Therefore, vegans should consider consuming fortified foods or supplements to meet their needs.
Vitamin B12 is critical for energy production from carbohydrates, and D3 is essential for various bodily functions, including supporting testosterone production.
Caloric Intake
Plant-based foods often contain fewer calories than animal products, which means some individuals may need to eat more frequently or have larger portions to satisfy the energy requirements for muscle growth.
Most bodybuilders need a caloric surplus to fuel hypertrophy, usually around 300-500 calories above maintenance levels.
Achieving this surplus might pose a challenge on a plant-based diet unless you incorporate calorie-dense options like avocados, grains, coconut oil, nuts, seeds, and other similar foods into your diet.
7-Day Bodybuilding Vegan Meal Plan
While you should always individualize your diet based on your nutritional needs and goals, having an example plan for guidance and inspiration is often helpful.
So, here’s a seven-day vegan bodybuilding meal plan for a typical 180-pound male exerciser.
This meal plan includes a variety of plant-based protein sources to support muscle growth and recovery.
Please note that exact calorie and macronutrient needs can vary based on individual factors such as activity level, metabolism, and goals.
Be sure to adjust portion sizes and ingredients according to your preferences and goals.
Day 1
Breakfast: Tofu Scramble
- 1 cup of firm tofu, crumbled
- ½ cup of diced bell peppers and onions
- 1 cup of spinach
- 1 teaspoon of turmeric for color and flavor
- Season with salt, pepper, and nutritional yeast
- 2 slices of whole-grain toast
Lunch: Chickpea Salad Wrap
- 1 cup of chickpeas, mashed
- ¼ cup of diced cucumbers, tomatoes, and red onions
- 2 tablespoons of hummus
- Whole wheat tortilla
- Side of mixed greens with balsamic vinaigrette
Snack: Peanut Butter Banana Smoothie
- 1 medium banana
- 2 tablespoons of peanut butter
- 1 cup of almond milk
- 1 scoop of vegan protein powder
- Handful of spinach
- Ice cubes
Dinner: Lentil and Quinoa Stuffed Bell Peppers
- 2 bell peppers, halved and seeds removed
- 1 cup of cooked green lentils
- ½ cup of cooked quinoa
- ¼ cup of diced tomatoes
- ¼ cup of diced zucchini
- Season with herbs and spices of choice
- Side salad with mixed greens and lemon-tahini dressing
Day 1 Totals:
Calories: ~2,500
Protein: ~120g
Carbs: ~300g
Fat: ~90g
Day 2
Breakfast: Overnight Oats
- ½ cup of rolled oats
- 1 cup of almond milk
- 1 tablespoon of chia seeds
- 1 tablespoon of almond butter
- 1 tablespoon of maple syrup
- Fresh berries on top
Lunch: Quinoa and Black Bean Bowl
- 1 cup of cooked quinoa
- 1 cup of black beans
- ½ cup of steamed broccoli
- ¼ avocado, sliced
- Salsa or hot sauce for flavor
Snack: Mixed Nuts and Dried Fruits
- 1 ounce of mixed nuts (almonds, walnuts, cashews)
- 1 ounce of dried fruits (raisins, apricots, cranberries)
Dinner: Vegan Lentil Curry
- 1 cup of cooked brown rice
- 1 cup of lentil curry (made with coconut milk, tomatoes, and spices)
Day 2 Totals:
Calories: ~2,500
Protein: ~110g
Carbs: ~340g
Fat: ~70g
Day 3
Breakfast: Vegan Protein Pancakes
- 1 serving of vegan protein pancake mix (follow package instructions)
- Topped with sliced bananas and a drizzle of maple syrup
Lunch: Mediterranean Chickpea Salad
- 2 cups of mixed greens
- 1 cup of cooked chickpeas
- Diced cucumbers, tomatoes, red onions
- Kalamata olives and chopped parsley
- Lemon-tahini dressing
Snack: Rice Cakes with Almond Butter
- 2 rice cakes
- 2 tablespoons of almond butter
Dinner: Tofu Stir-Fry
- 1 cup of tofu, cubed
- Assorted stir-fried vegetables (broccoli, bell peppers, carrots)
- Served over 1 cup of cooked quinoa
- Stir-fry sauce made with soy sauce, garlic, and ginger
Day 3 Totals:
Calories: ~2,500
Protein: ~100g
Carbs: ~350g
Fat: ~75g
Day 4
Breakfast: Berry Protein Smoothie
- 1 scoop of vegan protein powder
- 1 cup of mixed berries (strawberries, blueberries, raspberries)
- 1 cup of spinach
- 1 tablespoon of flaxseeds
- 1 cup of almond milk
Lunch: Tempeh Wrap
- 1 block of tempeh, marinated and grilled
- Whole wheat tortilla
- Sliced avocado
- Shredded lettuce, grated carrots, and sliced bell peppers
- Creamy cashew dressing
Snack: Rice Cakes with Hummus
- 2 rice cakes
- ¼ cup of hummus
Dinner: Vegan Lentil Shepherd’s Pie
- 1 cup of lentil stew (made with carrots, peas, and onions)
- Mashed sweet potatoes as a topping
Day 4 Totals:
Calories: ~2,500
Protein: ~110g
Carbs: ~340g
Fat: ~80g
Day 5
Breakfast: Chia Seed Pudding
- ¼ cup of chia seeds
- 1 cup of almond milk
- 1 tablespoon of maple syrup
- Topped with sliced bananas and crushed nuts
Lunch: Vegan Chickpea Tuna Salad
- 1 cup of cooked chickpeas, mashed
- Diced celery, red onion, and pickles
- Vegan mayo or tahini for creaminess
- Whole grain bread or lettuce wraps
Snack: Edamame
- 1 cup of steamed edamame sprinkled with sea salt
Dinner: Vegan Lentil Bolognese
- 2 cups of zucchini noodles (zoodles) or whole-wheat pasta
- Lentil-based marinara sauce (made with tomatoes, lentils, garlic, and herbs)
Day 5 Totals:
Calories: ~2,500
Protein: ~105g
Carbs: ~360g
Fat: ~70g
Day 6
Breakfast: Vegan Breakfast Burrito
- Whole wheat tortilla filled with:
- Scrambled tofu, black beans, diced tomatoes, and avocado
- Salsa and hot sauce for flavor
Lunch: Quinoa and Avocado Salad
- 1 cup of cooked quinoa
- Mixed greens, diced cucumbers, red onion
- ½ avocado, sliced
- Lemon-tahini dressing
Snack: Vegan Protein Bar
- 1 vegan protein bar (choose a brand with minimal additives and whole-food ingredients)
Dinner: Vegan BBQ Chickpea Bowl
- 1 cup of cooked quinoa
- 1 cup of BBQ chickpeas (tossed in vegan BBQ sauce)
- Roasted sweet potato chunks
- Steamed broccoli florets
Day 6 Totals:
Calories: ~2,500
Protein: ~100g
Carbs: ~350g
Fat: ~75g
Day 7
Breakfast: Vegan Power Bowl
- 1 cup of cooked steel-cut oats
- Sliced banana, mixed berries, and chopped nuts
- Drizzle of almond butter
Lunch: Vegan Sushi Bowl
- 1 cup of cooked brown rice
- Assorted sushi-style vegetables (cucumber, avocado, carrots, bell peppers)
- Seaweed strips and pickled ginger
- Soy sauce or tamari for dipping
Snack: Homemade Trail Mix
- ¼ cup of almonds, cashews, and pumpkin seeds
- ¼ cup of dried cranberries or raisins
Dinner: Vegan Chickpea and Vegetable Curry
- 1 cup of cooked quinoa
- 1 cup of chickpea and vegetable curry (made with coconut milk and spices)
Day 7 Totals:
Calories: ~2,500
Protein: ~110g
Carbs: ~350g
Fat: ~80g
Grocery List
Make this (or any other) diet easier to follow by planning your meals and writing your grocery list BEFORE hitting the store.
That way, you’ll always have all the ingredients you need to make the meals in your diet plan.
Proteins:
- Firm tofu
- Chickpeas (canned or dried)
- Tempeh
- Vegan protein powder
- Mixed nuts (almonds, walnuts, cashews)
- Vegan protein bars
- Chia seeds
- Lentils (green and brown)
- Vegan protein pancake mix (or ingredients to make pancakes)
- Edamame (frozen or fresh)
Fruits:
- Fresh berries (strawberries, blueberries, raspberries)
- Bananas
- Avocado
- Apples or other preferred fruits for snacks
Vegetables:
- Bell peppers (assorted colors)
- Onions
- Spinach
- Tomatoes
- Zucchini
- Cucumbers
- Broccoli
- Carrots
- Mixed greens (for salads)
- Sweet potatoes
- Garlic
- Ginger
- Mixed sushi-style vegetables (cucumber, avocado, carrots, bell peppers)
- Seaweed strips (nori)
Grains and Carbs:
- Whole grain bread or wraps
- Whole grain tortillas
- Rolled oats
- Quinoa
- Brown rice
- Whole wheat pasta (for lentil Bolognese)
- Whole grain crackers or rice cakes
- Whole grain toast (for tofu scramble)
Fats:
- Peanut butter
- Almond butter
- Flaxseeds
- Almond milk (or preferred plant-based milk)
- Cashew dressing ingredients (cashews, lemon, garlic, nutritional yeast)
Spices and Seasonings:
- Turmeric
- Nutritional yeast
- Salt
- Pepper
- Herbs and spices of choice (for seasoning lentils, quinoa, and other dishes)
- Soy sauce or tamari
- Vegan BBQ sauce
- Hummus
Other Ingredients:
- Balsamic vinaigrette dressing (or preferred salad dressing)
- Tahini
- Maple syrup
- Dried cranberries or raisins (for trail mix)
- Pickles (for chickpea “tuna” salad)
- Dried apricots (for snacks)
- Ice cubes (for smoothies)
- Olive oil (for cooking, dressing, or roasting)
Remember to check your pantry for any ingredients that you may already have and adjust your grocery list based on your needs.
Also, feel free to add or substitute items according to your preferences.
Make sure to plan ahead to minimize food waste and ensure you have everything you need for a successful week of vegan bodybuilding meals.
Best Vegan Bodybuilding Meal Plan – Wrapping Up
While meat, fish, and eggs have traditionally been considered cornerstones of bodybuilding nutrition, it’s important to recognize that animal-based foods aren’t the only way to fuel muscle growth.
In reality, providing you train with adequate intensity and consistency, you can build muscle while following a vegan diet.
Protein is protein, regardless of where it comes from.
Going vegan offers several advantages over an omnivorous approach, including better heart and digestive health and potential savings on your food budget.
However, lower protein and calorie density mean that you’ll need to plan your vegan bodybuilding diet carefully.
It would be all too easy to sabotage your progress by failing to consume enough of what you need to fuel your workouts and muscle growth.
So, use this vegan bodybuilding guide to ensure your diet supports your training and will help you achieve your muscle-building goals.
What’s Next
Think there is no way you can build muscle on a vegan bodybuilding meal plan?
Think again – see Vegan Bodybuilders Prove the Power of a Plant-Based Diet for the proof!
