<ol><li>By consuming <a href="https://www.healthline.com/nutrition/how-much-fat-to-eat">sufficient amounts of fat</a>, you obtain the calories needed to promote muscle gain, as fat provides twice the number of calories as carbs and protein per gram.</li><li>The general recommendation for fat intake for off-season bodybuilders is 0.5 grams per pound (1 gram per kg) of body weight daily.</li><li>This equates to around 80 grams of fat per day for a male bodybuilder weighing 175 pounds (80 kg).</li></ol>

Make sure to eat enough fat

<ul><li>Breakfast: protein pancakes made with whole grain flour and vegan protein powder with toppings of your choice</li><li>Lunch: coconut-tofu-curry stir-fry made with tofu, <a href="https://www.healthline.com/nutrition/soba-noodles">soba noodles</a>, and edamame</li><li>Dinner: vegan sloppy joe made with lentils and veggies</li><li>Snack: chocolate-peanut-butter protein shake</li></ul>

Day 5 - Sample Vegan Bodybuilding Diet 

<ul><li>Breakfast: hummus toast made with sprouted grain bread, hummus, hemp seeds, and <a href="https://www.healthline.com/nutrition/sunflower-seeds">sunflower seeds </a></li><li>Lunch: vegan burrito bowl made with rice, beans, and homemade mock taco meat</li><li>Dinner: sweet-and-sour stir-fry made with tofu, rice noodles, and vegetables</li><li>Snack: mock tuna salad sandwich</li></ul>

Day 3 - Sample Vegan Bodybuilding Diet 

<ol><li>Education plays an important role in following a vegan diet and can set apart a successful diet from an unsuccessful one.</li><li>It is crucial to know <a href="https://www.healthline.com/nutrition/foods-vegans-eat">which foods provide </a>the key nutrients the diet may otherwise lack.</li><li>Fortunately, with the rise in popularity of the vegan diet, educational resources have been created that can lead you in the right direction.</li></ol>

Educate yourself

<ol><li>When following a vegan bodybuilding diet, it’s important to get enough protein to aid your muscle-building goals.</li><li>Higher amounts and a wider variety of these foods need to be eaten to regularly meet your needs.</li><li>Filling up on high protein vegan foods, such as seitan, tofu, legumes, and quinoa, can help you meet your protein needs to maximize muscle gain.</li><li>Vegan protein powders can also help you meet your protein needs by providing concentrated sources of protein surrounding workouts.</li></ol>

Fill up on high protein plant foods

<ul><li>Breakfast: chocolate-peanut-butter smoothie bowl made with bananas, peanut butter, almond milk, vegan protein powder, and cocoa powder</li><li>Lunch: black bean and quinoa “meat” balls over whole grain vegan pasta</li><li>Dinner: vegan chili with tofu mince, kidney beans, tomatoes, and red lentils</li><li>Snack: roasted chickpeas with red pepper flakes</li></ul>

Day 4 - Sample Vegan Bodybuilding Diet 

<ol><li>Given that a vegan bodybuilding diet tends to be high in fruits, vegetables, grains, and legumes, fiber intake can become quite high.</li><li>When you significantly increase your fiber intake, certain side effects can arise, such as bloating, excessive flatulence, and abdominal pain. </li><li><a href="https://www.healthline.com/nutrition/7-health-benefits-of-water">Drinking enough water</a> is one way to help prevent complications from a high fiber vegan diet. A minimum of 1 ml of fluid per calorie is a good place to start.</li></ol>

Drink plenty of fluid

<ul><li>Beans and legumes. These provide a good source of protein and fiber.</li><li>Hemp, flax, sunflower, and chia seeds. They contain a good amount of protein and omega-3s.</li><li>Quinoa and amaranth. These two pseudograins provide complete sources of protein.</li><li>Meat substitutes. Made to look and feel like meat, these products are usually made with soy or pea protein.</li><li>Soy products. Examples include tofu, tempeh, edamame, soy milk, and soy protein powder.</li></ul>

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

<ul><li>Calcium-fortified plant milks and yogurts. These fortified products can help vegans meet their daily requirements for calcium and vitamin D.</li><li>Spirulina. This <a href="https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina">blue-green algae </a>packs a lot of protein, as well as several vitamins and minerals.</li><li>Vegan protein powders. The best varieties are usually made from a combination of protein sources, such as peas, hemp, and brown rice.</li><li>Nutritional yeast. Used in vegan cooking for its savory flavor, <a href="https://www.healthline.com/nutrition/nutritional-yeast">nutritional yeast </a>is commonly fortified with vitamin B12.</li></ul>

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

<ul><li>Sprouted grain breads. These provide a good source of protein and complex carbs.</li><li>Oats. Oatmeal and oats provide a good amount of protein per serving, as well as some beneficial fiber.</li><li>Fruit and vegetables. These are an important part of any vegan diet.</li><li>Whole grains and cereals. These can provide a good source of protein, B vitamins, and fiber.</li><li>Nuts and nut butters. They can provide a good source of protein when combined with other complementary proteins. Plus, they’re a good source of healthy fats.</li></ul>

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

<ul><li>Breakfast: breakfast burritos made with tofu scramble and vegetables on vegan tortillas</li><li>Lunch: lentil loaf made with lentils, kidney beans, veggies, and nutritional yeast</li><li>Dinner: black-bean veggie burger with sweet potato fries</li><li>Snack: peanut butter and oatmeal snack bars</li></ul>

Day 2 - Sample Vegan Bodybuilding Diet 

<ul><li>Tahini. This paste made from sesame seeds provides a good amount of fat and a bit of protein per serving.</li><li>Healthy oils. Oils, such as olive, avocado, and hempseed, provide a good source of healthy fats and some essential omega-3s.</li><li>Vegan dark chocolate. High in antioxidants, vegan dark chocolate contains some essential vitamins and minerals, such as calcium, iron, potassium, magnesium, and vitamins A, B, and E.</li></ul>

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

<ol><li>Nutrition plays a key role in the process of muscular development.</li><li>It’s generally accepted that for optimal muscle growth to occur, <a href="https://www.healthline.com/nutrition/how-much-protein-per-day">protein intake</a> should be rather high at around 0.7–1.0 grams per pound (1.6–2.2 grams per kg) of body weight per day.</li><li>A calorie surplus of 10–20% is also beneficial for gaining muscle mass, especially for those who are not brand new to training.</li></ol>

General Muscular Development

<ol><li><a href="https://www.healthline.com/nutrition/best-vegan-protein-powder">Vegan protein powder</a>, which allows you to reach the protein intake levels recommended for bodybuilding while staying within a certain calorie range.</li><li>Vegan multivitamin that includes sufficient quantities of the nutrients that the vegan diet typically lacks, such as calcium, iron, zinc, and vitamins B12 and D.</li><li>Creatine and beta-alanine. They can play a role in energy metabolism and muscle gain.</li><li>While supplementing is not entirely necessary on the vegan diet, it can reduce the chances of nutrient deficiency and optimize the diet for your bodybuilding purposes.</li></ol>

Dietary Supplements to Consider 

<ul><li>Breakfast: protein oatmeal made with oats, vegan protein powder, soy milk, banana, and nut butter</li><li>Lunch: tofu stir-fry made with extra firm tofu, vegan pasta, beans, red lentils, celery, onion, and spinach</li><li>Dinner: teriyaki tempeh with <a href="https://www.healthline.com/nutrition/benefits-of-broccoli">broccoli </a>and quinoa</li><li>Snack: strawberry-banana protein shake</li></ul>

Day 1 - Sample Vegan Bodybuilding Diet 

<ol><li>With many creative recipes available, the vegan bodybuilding diet doesn’t have to be boring. </li><li>There are several staple ingredients that many of the recipes are based upon.</li><li>It’s helpful to plan out several days of meals to make shopping easier.</li><li>Following a vegan diet can provide several health benefits, although it comes with some drawbacks for bodybuilding, which should be taken into consideration.</li><li>It’s wise to consult your healthcare provider or nutritionist before starting a vegan diet.</li></ol>

Summary 

Veganism is becoming more popular, including among athletes. This article reviews the vegan diet for bodybuilding, lists foods to include and avoid, and provides a sample meal plan.

Day 1 - Sample Vegan Bodybuilding Diet

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Day 5 - Sample Vegan Bodybuilding Diet