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A Vegan Bodybuilding Diet: Guide and Meal Plan

healthline.com

General Muscular Development

  1. Nutrition plays a key role in the process of muscular development.
  2. It’s generally accepted that for optimal muscle growth to occur, protein intake

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Fill up on high protein plant foods

  1. When following a vegan bodybuilding diet, it’s important to get enough protein to aid your muscle-building goals.
  2. Higher amounts and a wider variety of these foods need to be eaten to regularly meet your needs.
  3. Filling up on high protein vegan foods,...

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Make sure to eat enough fat

  1. By consuming sufficient amounts of fat, you obtain the calories needed to promote muscle gain, as fat provides twice the number of calories as carbs and protein per gram.
  2. The general recommendation for fat intake ...

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Drink plenty of fluid

  1. Given that a vegan bodybuilding diet tends to be high in fruits, vegetables, grains, and legumes, fiber intake can become quite high.
  2. When you significantly increase your fiber intake, certain side effects can arise, such as bloating, excessive flatulence, and abdominal pain.

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Educate yourself

  1. Education plays an important role in following a vegan diet and can set apart a successful diet from an unsuccessful one.
  2. It is crucial to know which foods provide the key nutrients the diet may otherwise lack.

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The vegan bodybuilding diet usually includes the following food : List 1/4

  • Beans and legumes. These provide a good source of protein and fiber.
  • Hemp, flax, sunflower, and chia seeds. They contain a good amount of protein and omega-3s.
  • Quinoa and amaranth. These two pseudograins provide complete sour...

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The vegan bodybuilding diet usually includes the following food : List 2/4

  • Calcium-fortified plant milks and yogurts. These fortified products can help vegans meet their daily requirements for calcium and vitamin D.
  • Spirulina. This blue-green alg...

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The vegan bodybuilding diet usually includes the following food : List 3/4

  • Sprouted grain breads. These provide a good source of protein and complex carbs.
  • Oats. Oatmeal and oats provide a good amount of protein per serving, as well as some beneficial fiber.
  • Fruit and vegetables. These are an import...

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The vegan bodybuilding diet usually includes the following foods: (cont.) List 4/4

  • Tahini. This paste made from sesame seeds provides a good amount of fat and a bit of protein per serving.
  • Healthy oils. Oils, such as olive, avocado, and hempseed, provide a good source of healthy fats and some essential omega-3s.
  • Veg...

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Dietary Supplements to Consider

  1. Vegan protein powder, which allows you to reach the protein intake levels recommended for bodybuilding while staying within a certain calorie range.
  2. Vegan multivitam...

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Day 1 - Sample Vegan Bodybuilding Diet

  • Breakfast: protein oatmeal made with oats, vegan protein powder, soy milk, banana, and nut butter
  • Lunch: tofu stir-fry made with extra firm tofu, vegan pasta, beans, red lentils, celery, onion, and spinach
  • Dinner: teriyaki te...

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Day 2 - Sample Vegan Bodybuilding Diet

  • Breakfast: breakfast burritos made with tofu scramble and vegetables on vegan tortillas
  • Lunch: lentil loaf made with lentils, kidney beans, veggies, and nutritional yeast
  • Dinner: black-bean veggie burger with sweet potato fri...

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Day 3 - Sample Vegan Bodybuilding Diet

  • Breakfast: hummus toast made with sprouted grain bread, hummus, hemp seeds, and sunflower seeds
  • Lunch: vegan burrito bowl made with rice, beans, and homemade mock taco meat

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Day 4 - Sample Vegan Bodybuilding Diet

  • Breakfast: chocolate-peanut-butter smoothie bowl made with bananas, peanut butter, almond milk, vegan protein powder, and cocoa powder
  • Lunch: black bean and quinoa “meat” balls over whole grain vegan pasta
  • Dinner: vegan chili...

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Day 5 - Sample Vegan Bodybuilding Diet

  • Breakfast: protein pancakes made with whole grain flour and vegan protein powder with toppings of your choice
  • Lunch: coconut-tofu-curry stir-fry made with tofu, soba noodles, and edamame...

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Summary

  1. With many creative recipes available, the vegan bodybuilding diet doesn’t have to be boring.
  2. There are several staple ingredients that many of the recipes are based upon.
  3. It’s helpful to plan out several days of meals to make shopp...

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