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Category: Vegan Bodybuilding

Vegan/Vegetarian Bodybuilding Meal Plan

Introduction: 

Adding more plant-based foods into your daily diet has been proven to be one way of staying healthy. Besides boosting your immunity, it reduces the risks of heart disease, type-2 diabetes and certain cancer types. Sticking to a pure veggie diet can be sometimes hard and challenging. With all the beef and cheese adverts everywhere, most people eventually give up without achieving their health and fitness goals. Below we outline the steps to a proper vegetarian bodybuilding meal plan.

For the fitness and muscle building addicts out there, a pure veggie diet works just as well as non-vegan food. You can still achieve your goals of strong bones and shredded body with a vegan diet.

What Is A Good Vegan Diet For Muscle Building And Fitness?

A good vegan meal plan coupled with a working training routine will give you the desired results in no time. A regular intake of proteins throughout the day is the main ingredient for muscle building. The average optimum amount of protein needed is .5g to .7g daily per each pound of your total body weight.

The best time for protein take up is shortly before or after your training routine. Combination of vegetables rich in protein and a moderate dose of multi-vitamins will also work well for you.

Vegan foods for body building:

Before diving into a meal plan, you should first know the type of vegan foods rich in the essential body building elements: carbohydrates, proteins and healthy fats.

  1. Beans.

bean bodybuilding

Beans contain the second highest amount of protein after meat. They are also made up of a fair amount of carbs and unsaturated fats. The protein and fiber contained in beans like kidney beans and pinto beans help in bowel movement and also boost insulin response which is important for muscle growth.

 The fatty acids contained in the seeds acts as anti-inflammatory and speeds up the post-workout recovery process.

Legumes.

legumes bodybuilding

Legumes are considered cousins with beans, they have similar biochemical composition and they provide similar protein value to an exercising body. Examples of legumes with high amounts of protein are lentils, peas, chick peas and soybeans. They have no cholesterol and they are extremely low in fat. They act as a great source of proteins to vegans.

 Cooked lentils for example, contain up to 18 g of protein.

  1. Nuts.

monounsaturated fats

All kinds of nuts contain an essential nutrient for body building. Calcium. Which is required for bone formation process and strong muscle lean mass. Aside from being a perfect snack on the go or at anywhere you are, nuts and seeds are higher in protein and calories than fats.

 A regular amount of nuts incorporated to your daily diet is required for a strong bone formation and muscle gain.

  1. Fruits.

banana bodybuilding

Most fitness experts recommend staying away from fruits during the body building period. Claims that fruits contain fructose content that sparks fat gain are true. There are fruits like bananas, cantaloupes and apples that are very rich in minerals required for muscle growth. The fruits have carbs, fibers and vitamins in high levels. These are what your body needs when carrying out fitness exercises.

  1. Leafy greens.

spinach

While people think you only need proteins for body building, vegetables play a crucial role too in triggering sequential muscle growth. Kales, romaine lettuce and spinach are some examples of leafy greens with high amounts of vitamins required by the body during muscle growth.

Vitamins A, B, C, D and E are vital for improving muscle concentration and raising the muscles’ mean mass value. Neutralization of harmful effects of oxidative stress and reducing inflammation are ways in which leafy greens help the muscle building process.

The vitamins also speed up the recovery process after a workout.

Other vegetarian foods rich in minerals include eggs and fermented dairy products. Yogurt, buttermilk and kefir are examples of dairy products with high amounts of calories. Presence of antioxidants act as anti-inflammatory aiding in post workout recovery.

Meal plans:

There are so many vegan meals plans for body builders. Depending on your requirements and budget limits, you will always get what works for you. I came up with a 7 day meal plan below. The vegetables and fruits included in this meal plan are rich in calories and the proteins you need for your daily exercise routines. The plan is not
sequentially strict and you can start with any day as long as you follow that day’s plan.

Following this meal plan guarantees an uptake of more than 1500 calories in a period of seven days, way more than the limit required for body building.

Day 1:

Breakfast:

bodybuilding muffin

You should start your day with a glass or two of fortified plant milk and a slice of muffin. This will provide the energy and motivation boost you need for the day’s activities. The nutrients present in the fortified milk will kick start your exercises routine for the day. You can take yogurt or any fermented dairy products instead.

Lunch:

spaghetti

You need a whole vegan meal to provide all the nutrients you need for the day. Whole-wheat spaghetti and soya mince is exactly what you need. Mix with grated carrot bolognaise sprinkled with 5 g or more fortified nutritional yeast flakes. The carrots contain Vitamins C and E which are required for body lean mass regeneration.

Dinner:

veggie meatball

For your dinner, take a meal consisting of meat balls (they are not actually meat balls, they are made up of chopped vegan sausages). Placed in a spicy tomato sauce for seasoning. Add peas and sweetcorn coupled into brown rice. Season the rice with 5 g of fortified nutritional yeast flakes or any other vegan spice. This should be repeated two

times a week.

Day 2:

Breakfast:

banana bodybuilding

A snack of banana fruit and peanut butter will do you just fine in the morning. Add a toast of whole meal taken with fortified plant milk. Banana fruit contains a high level of healthy fats and calories required for your day exercise routine. A steady supply of energy in the morning is all you need for a good exercise routine.

Lunch:

chickpea salad

For your midday meal, take chickpea and couscous salad to improve your digestion. Incorporate raw grated carrots seasoned with 5 to 6 grams of fortified nutritional yeast flakes. The vitamins present in carrots are essential for muscle regeneration. The yeast flakes aids in digestion.

Dinner:

A meal of chickpea, pepper curry and sweet potato should make your dinner. To make a basic vegan curry, add light coconut milk to the curry paste. Rice seasoned with either pepper or fortified milk should accompany the meal. That’s makes up a supply of all the required nutrients to your body.

Day 3:

Breakfast:

banana berry smoothie

As soon as you wake up, take banana smoothie made using fortified plant milk the same way you usually make cereals. Use kiwi fruit or cashew nuts as a substitute snack for your breakfast. Add crushed Brazil nuts alongside your fortified milk. A steady supply of all nutrients is what you’ll get in the morning with a meal like this.

Lunch:

Same as day 1, you need a whole vegan meal to provide all the nutrients you need for the day. Whole-wheat spaghetti and soya mince is exactly what you need. Mix with grated carrot bolognaise sprinkled with 5 g or more fortified nutritional yeast flakes. The carrots contain Vitamins C and E which are required for body lean mass regeneration.

Dinner:

Roll veggie burger in whole meal with salad. You can either buy vegan burgers or you can make your own. Take a glass of fortified plant milk, grated carrots and cashew nuts. Call it a day.

Day 4:

Breakfast:

bodybuilding muffin

Same as day 1, you should start your day with a glass or two of fortified plant milk and a slice of muffin. This will provide the energy and motivation boost you need for the day’s
activities. Add crushed carrot as snack and take it alongside the fortified
plant milk.

Lunch:

Baked sweet potato seasoned with houmous and salad will make a perfect lunch for a vegan. Besides the high amount of carbs present in sweet potatoes, the salad will make digestion more swift and full of fiber. This will give you all the energy you need to see you through your day.

Dinner:

veggie meatball

For your dinner, take a meal consisting of meat balls (the are not actually meat balls, they are made up of chopped vegan sausages). Placed in a spicy tomato sauce for seasoning. Add peas and sweetcorn coupled into brown rice. Season the rice with 5 g of fortified nutritional yeast flakes or any other vegan spice.

Day 5:

Breakfast:

banana berry smoothie

As soon as you wake up, take banana smoothie made using fortified plant milk the same way you usually make cereals. Use kiwi fruit or cashew nuts as a substitute snack for your breakfast. Add crushed Brazil nuts alongside your fortified milk.

Lunch:

salad

For your midday meal, take chickpea and couscous salad to improve your digestion. Incorporate raw grated carrots seasoned with 5 to 6 grams of fortified nutritional yeast flakes. The vitamins present in carrots are essential for muscle regeneration. The yeast flakes aids in digestion.

Dinner:

 

Whole meal wrap filled with carby foods like rice, beans and veggies is what you should take for dinner. The rice should be spiced. Do not forget to add few amounts of vegetables. Take a fruit as a bonus of the day.

Day 6:

Breakfast:

Take snacks comprised banana fruit and peanut butter as soon as you wake up to give you an energy boost. Add a toast of whole meal taken with fortified plant milk. Banana fruit contains a high level of healthy fats and calories required for your day exercise routine. A steady supply of energy in the morning is all you need for a good exercise routine.

Lunch:

salad

 

During midday, take chickpeas and couscous salad to improve your digestion. Incorporate raw grated carrots seasoned with 5 to 6 grams of fortified nutritional yeast flakes. The vitamins present in carrots are essential for muscle regeneration. The yeast flakes aids in digestion.

Dinner:

veggie meatball

Take a meal consisting of meat balls (they are not actually meat balls, they are made up of chopped vegan sausages). Placed in a spicy tomato sauce for seasoning. Add peas and sweetcorn coupled into brown rice. Season the rice with 5 g of fortified nutritional yeast flakes or any other vegan spice.

Day 7:

Breakfast:

As soon as you wake up, take banana smoothie made using fortified plant milk the same way you usually make cereals. Use kiwi fruit or cashew nuts as a substitute snack for your breakfast. Add crushed Brazil nuts alongside your fortified milk.

Lunch:

Whole vegan meal to provide all the nutrients you need for the day. Whole-wheat spaghetti and soya mince is exactly what you need. Mix with grated carrot bolognaise sprinkled with 5 g or more fortified nutritional yeast flakes. This will provide all the nutrients needed for the day’s activities.

Dinner:

Whole meal wrap filled with carby foods like rice, beans and veggies is what you should take for dinner. The rice should be spiced. Do not forget to add few amounts of vegetables. Take a fruit as a bonus of the day.

Check list:

  • – Always take water regularly in between meals for better digestion of the vegan food.
  • – You can eat dinner leftovers in the morning on top of your breakfast.
  • -Stick with a single meal plan to realize your fitness and body building goals.

Conclusion

Sticking to a pure vegan meal plan is easier than you think. The goals you set when beginning the plan should be your motivation elements. Results come sooner than you thought if you combine right meal plans with your exercise routines.

As you build muscles the vegan-way, you should remember the following and their importance during any body building routine:

Carbohydrates: the number one source of energy to your exercising body. The produce the necessary fuel for movement during exercise routines. Vegan sources of carbs include: grain bread, pasta and cereals.

Fats: though highly mis-conceptualized, healthy fats are beneficial to our bodies. They contain twice as much calories compared to carbs or proteins. They are found in plants and oils in their healthy monounsaturated forms.

Proteins: the basic building block behind every shredded body. This is what muscles are basically made of. They trigger sequential muscle growth during body building routines. They are required in plenty for every body building exercise being carried out.