Vegan Bodybuilding Meal Plan

I may not be necessarily considered a vegan, but I have tried out a vegan bodybuilding meal plan just to check out its effectiveness. I do eat meat, but for a while, I did not eat meat to try it out. In this article, there will be a discussion on why I tried a vegan bodybuilding meal plan and then I will go into how you should plan your diet so you can pack on some muscles.

There is absolutely no way that someone can get strong and big on a pure vegetarian diet! It became a common thing for me to hear this all the time from people that I know. I can say used to since I never hear it anymore from people that know me or heard about my little vegan diet adventure I undertook. To prove people wrong, I switched to a vegan diet for a while. Yes, everyone, you can, get stronger and bigger on a vegetarian diet. You can even do it if you are on a vegan diet (no animal products at all).

How To Get Started

When I just turned sixteen, I read an interview with Harley Flannagan (lead singer of the incredible NYC band, the Cro-mags). In which he expressed that he turned into a vegan to lead a more tranquil life and that one can’t discuss peace when they have a steak on their plate, as an animal kicked the bucket in horrifying agony to wind up there. That evoked genuine emotion with me and made me consider that a large number of animals endure every day on manufacturing plant ranches. I realized that I shouldn’t eat meat, but I couldn’t help how good it was.

I understood that I did not like to add to the needless suffering of other animals and I realized that I needed to make some improvements in my life to adapt to not eating meat. At long last, I saw a film called “The Fly II” in which a brilliant retriever is damaged in an experiment that went bad. That made me consider how animals are mistreated in labs and further established the new direction that I was aiming to go in for this little experiment. Also, to give up meat, I concluded that I would try to buy items, for example, toothpaste, soap, shampoo, etc. that were not tried on animals. It was insanely difficult for a meat eater to stop suddenly.

I gave up meat gradually. I started off by surrendering all meat except fish. At that point, I surrendered fish yet kept on eating eggs and dairy. When I understood that most eggs and dairy items originated from animals that lived hopeless lives on factory farms, I surrendered all animal products. That was a few years ago, and I have never looked back. While I am a moral vegan, there is no uncertainty in my mind that a vegetarian eating diet is healthy and that I can get everything that my body requires for my hardcore lifestyle. Regardless, similar to any other diet, planning is essential. This experiment was hard, and it took some time before I saw results.

The main thing that people always ask me is where do I get my protein. Numerous vegans that I have met wrongly think that you do not need to bother with much protein. I even had one person reveal to me that only 5% of one’s diet should have protein. Obviously, this person looked like Don Knots and would be brushed off like a kite if a strong breeze dropped by. I had another person disclose to me that I can get protein from a cucumber and that I should not stress over it.

Obviously, this person was not fit either and was in no position to give me nutrition guidance or advice. We must be much more sensible than that. Particularly, if we expect anyone to give up meat to adopt a vegetarian diet. Telling individuals that they can get the greater part of the protein that they require from eating spinach and leafy green vegetables are unreasonable. Just because it works for the gorillas does not imply that it will work for us. Not getting enough protein and believing that only 5% of your eating diet should involve protein are certainly approaches to be spindly and frail for your whole life. Presently I am not saying that you require two grams of protein for each pound of bodyweight like the weight training magazines state.

That is an excess amount of protein and a clear case of overkill. For athletes, 0.7 to 1 gram of protein for every pound of lean muscle is ideal for expanding quality and size. For instance, if by some chance that you weigh 180lb and have 10% muscle to fat ratio, at that point you should shoot for 150-160 grams of protein to build more muscle. If you need to keep up your size, at that time, 100-120 will likely be adequate.

Next, vegetarians like any other individual need to stack up on healthy sources of fat. Without enough fat in your diet, your skin will begin to dry up, your vitality will decrease, and you will look like you are dead. Getting 20-30% of your calories from fat is a decent approach. Load up on healthy fats, for example, flaxseed oil, olive oil, almonds, walnuts, almond margarine, and avocados. Additionally, vegetarian diets are free of saturated fat, which is awesome. Be that as it may, some saturated fat is required for ideal wellbeing, so get some coconut oil or coconut milk in your diet as well.

Finally, it is essential that you eat a variety of different foods to get a full array of muscle building amino acids. A few cases of good blends incorporate black beans and quinoa, lentils and brown rice, almond spread sandwich, Rice protein/soy milkshake, green peas, and almonds. Have some veggie burgers and other fake meat items now and then, however, ensure that the lion’s share of your diet originates from crisp natural sustenance.


Protein shake (1)

Note: You use three tablespoons of Rice Protein Powder (nutribiotic brand) with 8oz of Almond Milk and 8oz of soy milk since I do. Then you can add frozen mango or strawberries (1/2 cup) to the shake, and you can try one tablespoon of coconut oil. You can try to add in two teaspoons of Vitamineral Green.
Mid-Afternoon Snack

Raisins (only 1/2 cup)

Late Afternoon Snack

Veggie burger (have 1 or 2)

Post-workout shake

Protein shake (put three scoops)

Note: You can throw in 1 tablespoon of flaxseed oil and 1/2 cup of frozen fruit if you want.

Salad (have 1 serving)

Lentils (only 1 cup)

Quinoa (only 1 cup)

Apple (only 1 cup)

Dark chocolate (have 1 serving)

Red wine (have 1 glass)

Late Night Snack

Peanut butter sandwich (have 1)


9 Responses to “Vegan Bodybuilding Meal Plan”

  1. Interesting article, what’s your routine meal for a week? How much do you change your menú? I was always interesting to be vegeterian but for me was pretty difficult, love animals but it’s hard when everybody around you are not!

  2. Who knew? This is a very informative and well-organized website. However, the photo of the 435 lb body builder is quite intimidating, if that’s what you want. How about just a normal guy in a track suit?

  3. About a year and a half ago, my husband went on a lifestyle change (diet and exercise) and lost almost 50lbs. He looks much better now :). After that, he attempted to get more muscle by joining a gym. He was actually quite disciplined with it and was very regular. However, our 2nd child was born so he decided to put the gym on-hold for now.

    This year, I decided to try and catch up to him, right after my pregnancy (just before I went back to work) and have managed to lose about 25lbs.

    Since my husband and I change our ‘food lifestyle’, we’ve been paying more attention to vegetarian alternatives to the meat we’re used to. So thanks for sharing your post.

    The meal plan you posted looks pretty challenging. It’ll be quite the change for my husband and I.

    Why is there no lunch?

    Do you have suggestion for snacks that we can munch on if we get hungry in the afternoons or in-between meals?

    Also, what’s your take on ‘sugar’? Do you control how much you take-in?

    • Well, I may have forgotten to include it. For lunch, I mainly have either couscous salad or wraps along with blueberries. For snacks, there are a few options. I normally have apple slices and nut butter. I also have Hummus and carrots. Sugar is ok in moderation, but I personally try my best to stay away from it.

  4. Is it a good idea to skip meals or is it a bad idea to do that?