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Training and nutrition play equally important roles in your quest to build muscle, and it's nearly impossible to reach your goals with only one or the other. The best way to optimize your results is to train hard and eat the right food in the correct amounts.
The good news is the type of diet you follow doesn't matter, as long as you get the right calories and macronutrients. Even a vegan bodybuilding diet can be effective for muscle building.
Vegan diets are nothing new for health-conscious people. We can all agree that eating more whole plant foods is a good idea, as these are typically packed with health benefits, lower in calories and fat, and loaded with vitamins, minerals, and fiber.
But to build muscle, you need to eat a lot of protein. And lettuce and apples aren't exactly known for their high protein counts. Fortunately, though, and contrary to popular belief, plenty of vegan foods are high in protein.
But eating the correct macro amounts can't be a one-time thing. Consistency is key for muscle building. And the best way to be consistent is to follow a meal plan, which has been a bodybuilding mainstay for years.
That's because meal plans are a dependable way to ensure you stick to the right foods. Plus, having a plan streamlines shopping and cooking. The hardest part of a vegan bodybuilding meal plan is figuring out where to start, and that is where we come in.
We've put together a 7-day vegan meal plan that will help you hit any goal, whether you're about to start a cut or are in a serious bulk phase.
Table of Contents:
Following A Vegan Bodybuilding Meal Plan
Daily Macros and Calories
7-Day Vegan Bodybuilding Grocery List
7-Day Vegan Bodybuilding Meal Plan To Gain Muscle & Bulk
7-Day Vegan Bodybuilding Meal Plan To Lose Body Fat & Cut
What To Do After The Vegan Meal Plan
Vegan Meal Plan FAQs
Following A Vegan Bodybuilding Meal Plan
Whether your goal is to cut and reduce body fat or bulk and emphasize muscle growth, to successfully follow a vegan bodybuilding diet there are several things you need in place. First, you need to know what your daily calorie and macro goals are. This is key to effectively hitting your goals.
Two: You need to be organized. This means putting together a shopping list that ensures you have all of the foods you need to hit your macros goals. Finally, you need a meal plan. This can be something you put together on your own prior to going to the store each week. Or, you can take the even easier route and simply use the vegan meal plan we've put together.
If you're planning to follow our vegan meal plan, use the grocery list we'll highlight shortly, as it mentions everything you need to pick up in order to effectively follow our meal plan for the week. The only thing easier than this would be having your meals delivered to you (fortunately, that's a great option too!).
To start, let's talk about how to best determine your macro goals.
Your Daily Macros & Calories
Optimizing calorie intake is most important when building muscle or losing fat. However, having the ideal protein, carbohydrate, and fat setup is a close second.
During bulking or muscle-building phases, you need to eat more calories than your body requires to maintain weight. This is called a caloric surplus. On the flip side, during a cutting or fat loss phase, you need to eat less than your body requires to maintain weight, which is called a caloric deficit.
As for macronutrients, protein is the most critical for bodybuilding. It not only helps us build muscle, but it preserves muscle while losing fat, too. Based on current research, consuming between .7-1g of protein per pound of body weight is best to maximize muscle building1.
However, since most vegan protein sources are lower quality, stick closer to the higher end of 1g/lb of body weight when following a plant based diet. Finding a good plant protein to replace your whey protein will also help you hit your protein goals more easily.
With fat and carbohydrates, there is not a specific amount per pound of body weight ideal for everyone. A range of intakes can work. Fat is essential for regulating hormones, boosting brain function, and aiding joint health. A good starting place for fat consumption is between 20 and 40% of total calorie intake.
The good news is the difference between a low and high-fat diet is minimal, so it comes down to personal preference. If you like eating higher-fat foods, have more fat in your diet. Just keep in mind there is a trade-off between fat and carbohydrates.
Adding more fat to your diet means you'll eat fewer carbs and vice versa. If you enjoy high-carb foods, keep your fat intake low. And regardless of whether you're bulking or cutting, it's a good idea to invest in a good vegan multivitamin to ensure you're getting all of the necessary micronutrients as well.
Calories For Bulking & Muscle Building:
Everything with nutrition boils down to energy balance or calories in vs. out. To build muscle, we need to eat in a calorie surplus. Each individual has unique calorie needs, called total daily energy expenditure (TDEE). TDEE is based on body size and activity level.
The first step in creating a meal plan is figuring out your TDEE. From there, we can adjust calories to build muscle or lose fat. There are many different ways to calculate TDEE, but one easy way is to multiply your body weight by 14 to 16. Use the higher end of this range if you are lean or highly active.
An example of a moderately active 160-pound person would be 160 x 15 = 2400 TDEE.
To build muscle, you must add calories to your TDEE to create a surplus. An excellent place to start is adding 15-20% above maintenance. In our example, adding 15% to 2400 would give us 360 extra calories. So, instead of eating 2400 calories to maintain weight, you would eat 2760 (2400 + 360) to build muscle.
Calories For A Cutting & Fat Loss Phase:
When following a vegan diet for weight loss, we essentially do the opposite. One pound of body fat is about 3500 calories worth of stored energy. To lose a pound of body weight per week, you need a calorie deficit of 500 calories daily (500 calories per day x 7 days per week = 3500 calories).
Depending on how much body fat you need to lose, aiming to drop between 1 and 2 pounds per week is a great starting point.
To accomplish this, start by reducing 500 calories per day from your TDEE. Going back to our example, instead of eating 2400 calories to maintain weight, you would eat around 1900 to lose 1 pound per week (2400 - 500 + 1900).
Your 7-Day Vegan Bodybuilding Grocery List
Regardless of whether you are bulking or cutting, here is a grocery list packed with high-protein foods, carbs, and healthy fats to make shopping for your vegan bodybuilding meal plan easy.
In addition to this list, it's also a good idea to find a vegan pre workout supplement that will give you the energy and focus required to power through your tough muscle-building workouts.
Beans & Lentils:
Black Beans (or Kidney, Lima, Garbanzo)
Lentils
Lentil Soup
Seeds, Nuts, & Nut Butter:
Hemp Seeds
Chia Seeds
Peanut Butter or Almond Butter
Almonds (or Cashews, Walnuts, Peanuts)
Almond Milk Yogurt
Soy-Based Products:
Soy Milk
Edamame
Tofu
Tempeh
Grains:
Quinoa
White Rice
Brown Rice
Rice Cakes
Whole Grain Bread
Sweet Potato
Russet Potato
Oats
Seitan
Whole Wheat Pasta
Fruits & Vegetables:
Apples
Bananas
Oranges
Orange Juice
Blueberries
Brussels Sprouts
Green Peas
Broccoli
Asparagus
Carrots
Avocado
Salad mix
Protein Powder:
Plant-Based Protein Powder (Chocolate and Vanilla)
Plant-Based Protein Bar
Oil, Seasonings, & Marinades:
Olive Oil
Low-fat Salad Dressing (or regular if you're bulking)
Salt and Pepper
Various Spices and Marinades
Your Vegan Bodybuilding Meal Plan
Using the food items listed in the shopping list above, we've put together a complete vegan bodybuilder meal plan for bulking and cutting. Keep in mind this is just a sample plan. You can alter it slightly to your preferences and your specific TDEE.
Maintaining our above example, here are the calorie and macronutrient breakdowns for a moderately active 160-pound person.
Total Daily Energy Expenditure: 160 x 15 = 2400
Daily macro goals for building muscle:
To build muscle, add 15% additional calories to your maintenance. Your muscle-building equation should look like this: 2400 + 15% = 2760
2760 calories
Protein: 160g
Carbohydrates: 360g
Fat (25%): 75g
Daily macro goals for fat loss:
To lose fat, reduce 500 calories from TDEE. Your fat loss equation will look like this: 2400 - 500 = 1900 calories.
1900 calories
Protein: 160g
Carbohydrates: 190g
Fat (25%): 55g
Please note that in the sample meal plans, all of the macros listed are approximate.
7-Day Vegan Bodybuilding Meal Plan for Bulking & Muscle Gain
Ready to pack on some serious muscle following a plant based diet? Start by following this 7-day meal plan. You can then continue following it after the week is over, making substitutions and modifications as you see fit.
Monday:
Daily nutrition breakdown: 2741.5 calories, 158.5g protein, 361.5g carbs, 73.5g fat
Breakfast:
1 scoop vegan protein powder8oz soy milk120g oats1 medium apple
Nutrition Info: 763.5 calories40g protein 116g carbs15.5g fat
Lunch:
1 can lentil soup30g hemp seeds
Nutrition Info: 438 calories28g protein50g carbs14g fat
Dinner:
220g white rice100g black beans6oz tofu100g asparagus2 tsp olive oil
Nutrition Info: 802.5 calories 43.5g protein 115.5g carbs 18.5g fat
Snack:
1 scoop vegan protein powder8oz soy milk2 slices whole grain bread32g peanut butter1 medium banana
Nutrition Info: 737.5 calories47g protein80g carbs25.5g fat
Tuesday:
Daily nutrition breakdown: 2771.5 calories, 156.6g protein, 362g carbs, 77.5g fat
Breakfast:
6oz tofu2 slices whole grain bread32g peanut butter1 medium banana100g blueberries
Nutrition Info: 747 calories37g protein89g carbs27g fat
Lunch:
100g black beans170g green peas28g pumpkin seeds1 medium orange
Nutrition Info: 611 calories31g protein97g carbs11g fat
Dinner:
166g tempeh220g white rice100g broccoli
Nutrition Info: 663.5 calories38.5g protein83.5g carbs19.5g fat
Snack:
1 1/2 scoops vegan protein powder8oz soy milk80g oats15g almonds1 medium apple
Nutrition Info: 737.5 calories47g protein80g carbs25.5g fat
Wednesday:
Daily nutrition breakdown: 2810 calories, 160g protein, 367g carbs, 78g fat
Breakfast:
170g almond milk yogurt1 scoop vegan protein powder80g oats1 medium banana100g blueberries
Nutrition Info: 860 calories37g protein124g carbs24g fat
Lunch:
42g seitan220g rice50g chopped broccoli50g chopped carrots1 tsp olive oil
Nutrition Info: 597 calories39g protein93.5g carbs7.5g fat
Dinner:
185g quinoa170g green peas48g chia seeds100g brussels sprouts
Nutrition Info: 643.5 calories24g protein93g carbs19.5g fat
Snack:
2 scoops vegan protein powder12oz soy milk32g peanut butter2 plain rice cakes1 medium apple
Nutrition Info: 711 calories60g protein57g carbs27g fat
Thursday:
Daily nutrition breakdown: 2744 calories, 154g protein, 370g carbs, 72g fat
Breakfast:
80g oats1oz almonds1 medium orange
Nutrition Info: 604 calories16g protein90g carbs20g fat
Lunch:
6oz tofu290g white rice100g broccoli1tbs olive oil
Nutrition Info: 852 calories51g protein108g carbs24g fat
Dinner:
145g white rice100g black beans50g asparagus
Nutrition Info: 458 calories20g protein90g carbs2g fat
Snack:
2 scoops vegan protein powder2 slices whole grain bread32g peanut butter1 medium banana
Nutrition Info: 830 calories67g protein82g carbs26g fat
Friday:
Daily nutrition breakdown: 2773 calories, 148g protein, 363g carbs, 81g fat
Breakfast:
2 slices whole grain toast32g peanut butter1 medium banana8oz orange juice
Nutrition Info: 649 calories21g protein94g carbs21g fat
Lunch:
166g tempeh12oz sweet potatoLarge green salad2tbs salad dressing
Nutrition Info: 834 calories39g protein102g carbs30g fat
Dinner:
300g edamame145g white rice
Nutrition Info: 587 calories41g protein72g carbs15g fat
Snack:
2 scoops vegan protein powder8oz soy milk80g oats15g cashews1 medium apple
Nutrition Info: 802 calories52g protein95g carbs15g fat
Saturday:
Daily nutrition breakdown: 2762 calories, 163g protein, 352g carbs, 78g fat
Breakfast:
80g oats32g peanut butter100g blueberries
Nutrition Info: 570 calories18g protein75g carbs22g fat
Lunch:
300g whole wheat pasta1tbs olive oil6oz tofu
Nutrition Info: 688 calories34g protein84g carbs24g fat
Dinner:
166g tempeh290g brown rice100g black or pinto beans
Nutrition Info: 937 calories56g protein147g carbs21g fat
Snack:
2 scoops vegan protein powder8oz soy milk1 medium banana32g almond butter
Nutrition Info: 503 calories55g protein46g carbs11g fat
Sunday:
Daily nutrition breakdown: 2778 calories, 172g protein, 356g carbs, 74g fat
Breakfast:
2 scoops vegan protein powder8oz soy milk1 medium banana16g almond butter
Nutrition Info: 503 calories55g protein46g carbs11g fat
Lunch:
12oz russet potato1tbs olive oil6oz tofu
Nutrition Info: 606 calories26g protein76g carbs22g fat
Dinner:
249g tempeh290g white rice100g black beans
Nutrition Info: 1174 calories71g protein155g carbs30g fat
Snack:
1 vegan protein bar1 apple1 orange
Nutrition Info: 455 calories20g protein79g carbs11g fat
7-Day Vegan Bodybuilding Meal Plan for Cutting & Fat Loss
There is an 860-calorie difference between building muscle and losing fat. If you're cutting, the calorie target becomes 1,900 calories per day. The protein stays the same, while fats and carbohydrates decrease.
Monday:
Daily nutrition breakdown: 1912 calories, 161g protein, 200g carbs, 52g fat
Breakfast:
2 scoops vegan protein powder12oz soy milk40g oats1 medium apple
Nutrition Info: 613 calories57g protein67g carbs13g fat
Lunch:
1 can lentil soup30g hemp seeds
Nutrition Info: 438 calories28g protein50g carbs14g fat
Dinner:
72.5g white rice50g black beans6oz tofu50g asparagus1tsp olive oil
Nutrition Info: 404 calories28g protein41.5g carbs14g fat
Snack:
2 scoops vegan protein powder12oz soy milk1 medium banana
Nutrition Info: 459 calories48g protein42g carbs11g fat
Tuesday:
Daily nutrition breakdown: 1883 calories, 151g protein, 187g carbs, 59g fat
Breakfast:
6oz tofu2 slices whole grain bread16g peanut butter
Nutrition Info: 571 calories32g protein43g carbs19g fat
Lunch:
100g black beans170g green peas28g pumpkin seeds
Nutrition Info: 511 calories31g protein72g carbs11g fat
Dinner:
166g tempeh145g white rice100g broccoli
Nutrition Info: 663.5 calories36g protein61g carbs19g fat
Snack:
2 scoops vegan protein powder12oz soy milk
Nutrition Info: 342 calories52g protein11g carbs10g fat
Wednesday:
Daily nutrition breakdown: 1858.5 calories, 159g protein, 192g carbs, 50.5g fat
Breakfast:
170g almond milk yogurt2 scoops vegan protein powder40g oats
Nutrition Info: 562 calories51g protein40g carbs22g fat
Lunch:
42g seitan145g rice100g broccoli1tsp olive oil
Nutrition Info: 451 calories36g protein61g carbs7g fat
Dinner:
185g quinoa170g green peas100g brussels sprouts
Nutrition Info: 387.5 calories16g protein73g carbs3.5g fat
Snack:
2 scoops vegan protein powder12oz soy milk16g peanut butter
Nutrition Info: 458 calories56g protein18g carbs18g fat
Thursday:
Daily nutrition breakdown: 1858 calories, 158g protein, 185g carbs, 54g fat
Breakfast:
1 scoop vegan protein powder40g oats1oz almonds1 medium orange
Nutrition Info: 502 calories31g protein54g carbs18g fat
Lunch:
6oz tofu145g white rice100g broccoli1/2 tbs olive oil
Nutrition Info: 461 calories23g protein54g carbs17g fat
Dinner:
56g seitan100g broccoli
Nutrition Info: 249 calories42g protein18g carbs1g fat
Snack:
2 scoops vegan protein powder8oz soy milk2 slices whole grain bread16g peanut butter
Nutrition Info: 626 calories63g protein54g carbs18g fat
Friday:
Daily nutrition breakdown: 1832 calories, 146g protein, 193g carbs, 64g fat
Breakfast:
2 slices whole grain toast32g peanut butter1 medium banana
Nutrition Info: 549 calories21g protein69g carbs21g fat
Lunch:
166g tempehLarge green salad2tbs low-fat salad dressing
Nutrition Info: 422 calories32g protein33g carbs18g fat
Dinner:
150g edamame100g tempeh
Nutrition Info: 387 calories36g protein27g carbs15g fat
Snack:
2 scoops vegan protein powder8oz soy milk80g oats
Nutrition Info: 617 calories58g protein67g carbs13g fat
Saturday:
Daily nutrition breakdown: 1917 calories, 148g protein, 194g carbs, 61g fat
Breakfast:
80g oats16g peanut butter50g blueberries
Nutrition Info: 470 calories14g protein72g carbs14g fat
Lunch:
150g whole wheat pasta6oz tofu
Nutrition Info: 424 calories26g protein44g carbs16g fat
Dinner:
166g tempeh100g broccoli
Nutrition Info: 390 calories31g protein26g carbs18g fat
Snack:
3 scoops vegan protein powder16oz soy milk1 medium banana
Nutrition Info: 633 calories77g protein52g carbs13g fat
Sunday:
Daily nutrition breakdown: 1854 calories, 149g protein, 193g carbs, 54g fat
Breakfast:
2 scoops vegan protein powder8oz soy milk1 medium banana
Nutrition Info: 439 calories51g protein43g carbs7g fat
Lunch:
8oz russet potato6oz tofu
Nutrition Info: 384 calories26g protein52g carbs8g fat
Dinner:
249g tempeh145g white rice
Nutrition Info: 736 calories52g protein69g carbs28g fat
Snack:
1 vegan protein bar
Nutrition Info: 255 calories20g protein29g carbs11g fat
What to do after this 7-day vegan meal plan
After following our meal plan, you have a few different options. One, you can mix and match other foods based on your preferences to stay on track. The 7-day sample meal plans give you a general idea of a quality day of eating, but you don't have to eat the same foods every day.
If you enjoy having your meals planned out for you but want more variety week-to-week, another great option is to use a prepared vegan meal delivery company, like Trifecta Nutrition, which is catered to athletes and bodybuilders.
Once you reach your goals, muscle building, or fat loss, you can adjust your calories to maintain your progress for the long term.
FAQs
Let's answer some frequently asked questions regarding high protein vegan foods and building muscle on a plant based diet.
Can vegans build muscle?
The short answer is, yes, vegans can build muscle. Contrary to what you may have read, you can eat enough protein from plant-based sources to build muscle, like these top vegan bodybuilders.
Will I lose muscle following a vegan diet?
As long as you eat in a calorie surplus, consume roughly one gram of protein per pound of body weight, and follow a progressive overload resistance training program, you will not lose muscle on a vegan diet.
What are the best protein sources for vegan bodybuilders?
The best veggie protein sources for vegan bodybuilders are beans, lentils, hemp seeds, chia seeds, soy milk, peanut butter, edamame, tofu, tempeh, seitan, quinoa, and vegan protein powder.
How much protein should a vegan bodybuilder eat per day?
Most vegan protein sources are lower quality than animal sources, meaning you need to eat more to get the same benefits. A vegan bodybuilder should eat at least one gram of protein per pound of body weight per day.
What are the best fat sources for vegan bodybuilders?
The best fat sources for vegan bodybuilders are nuts, nut butter, seeds, avocado, olive oil, and coconut oil.
What are the best carbohydrate sources for vegan bodybuilders?
The best carbohydrate sources for vegan bodybuilders are the same as those for non-vegan bodybuilders and include oatmeal, rice, sweet potatoes, russet potatoes, fruit, and vegetables.
How long can I do a vegan diet?
As long as your vegan diet is set up well and not deficient in any macro or micronutrients, you can follow it for as long as you would like.
What are the disadvantages of vegan bodybuilding?
Eating too many carbs and fat, particularly when in a fat phase, can be more challenging on a vegan bodybuilding diet. Another downside is poor amino acid profile and digestibility. Many vegan protein sources are incomplete proteins, so you must combine foods to ensure you get all nine essential amino acids. Lastly, there is a risk for vitamin B12 deficiency with vegan diets since vitamin B12 is only in meat and dairy foods.
Are there benefits to the vegan diet for bodybuilders?
One benefit of a vegan diet for bodybuilders is a low saturated fat intake. Research shows eating a high saturated fat diet is associated with an elevated risk of coronary heart disease2. Saturated fat is often solid at room temperature and is mainly in animal foods. Examples of high-saturated fat foods include pork, red meat, milk, and cheese.
What's the difference between regular vegan diets and vegan diets for bodybuilders?
The most significant difference between a regular vegan diet and vegan diets for bodybuilders comes down to macronutrient content. A bodybuilding vegan diet will be higher in protein and typically lower in fat. Both a regular and vegan bodybuilder diet generally are moderate to high in carbohydrates.
Author: Kyle Hunt, Hunt Fitness
If you love following a meal plan but are looking for more variety than one 7-day menu can offer, a meal delivery service may be the ideal solution for you! Check out these 7 Best Vegan Meal Delivery Services, which provide delicious vegan meals with no grocery shopping or meal prep, delivered right to your doorstep.
References:
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … Phillips, S. M. (2017). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
Zong G, Li Y, Wanders AJ, Alssema M, Zock PL, Willett WC, Hu FB, Sun Q. Intake of individual saturated fatty acids and risk of coronary heart disease in US men and women: two prospective longitudinal cohort studies. BMJ. 2016 Nov 23;355:i5796. DOI: 10.1136/BMJ.i5796. PMID: 27881409; PMCID: PMC5121105.
Training and nutrition play equally important roles in your quest to build muscle, and it's nearly impossible to reach your goals with only one or the other. The best way to optimize your results is to train hard and eat the right food in the correct amounts.
The good news is the type of diet you follow doesn't matter, as long as you get the right calories and macronutrients. Even a vegan bodybuilding diet can be effective for muscle building.
Vegan diets are nothing new for health-conscious people. We can all agree that eating more whole plant foods is a good idea, as these are typically packed with health benefits, lower in calories and fat, and loaded with vitamins, minerals, and fiber.
But to build muscle, you need to eat a lot of protein. And lettuce and apples aren't exactly known for their high protein counts. Fortunately, though, and contrary to popular belief, plenty of vegan foods are high in protein.
But eating the correct macro amounts can't be a one-time thing. Consistency is key for muscle building. And the best way to be consistent is to follow a meal plan, which has been a bodybuilding mainstay for years.
That's because meal plans are a dependable way to ensure you stick to the right foods. Plus, having a plan streamlines shopping and cooking. The hardest part of a vegan bodybuilding meal plan is figuring out where to start, and that is where we come in.
We've put together a 7-day vegan meal plan that will help you hit any goal, whether you're about to start a cut or are in a serious bulk phase.
Table of Contents:
Following A Vegan Bodybuilding Meal Plan
Whether your goal is to cut and reduce body fat or bulk and emphasize muscle growth, to successfully follow a vegan bodybuilding diet there are several things you need in place. First, you need to know what your daily calorie and macro goals are. This is key to effectively hitting your goals.
Two: You need to be organized. This means putting together a shopping list that ensures you have all of the foods you need to hit your macros goals. Finally, you need a meal plan. This can be something you put together on your own prior to going to the store each week. Or, you can take the even easier route and simply use the vegan meal plan we've put together.
If you're planning to follow our vegan meal plan, use the grocery list we'll highlight shortly, as it mentions everything you need to pick up in order to effectively follow our meal plan for the week. The only thing easier than this would be having your meals delivered to you (fortunately, that's a great option too!).
To start, let's talk about how to best determine your macro goals.
Your Daily Macros & Calories
Optimizing calorie intake is most important when building muscle or losing fat. However, having the ideal protein, carbohydrate, and fat setup is a close second.
During bulking or muscle-building phases, you need to eat more calories than your body requires to maintain weight. This is called a caloric surplus. On the flip side, during a cutting or fat loss phase, you need to eat less than your body requires to maintain weight, which is called a caloric deficit.
As for macronutrients, protein is the most critical for bodybuilding. It not only helps us build muscle, but it preserves muscle while losing fat, too. Based on current research, consuming between .7-1g of protein per pound of body weight is best to maximize muscle building1.
However, since most vegan protein sources are lower quality, stick closer to the higher end of 1g/lb of body weight when following a plant based diet. Finding a good plant protein to replace your whey protein will also help you hit your protein goals more easily.
With fat and carbohydrates, there is not a specific amount per pound of body weight ideal for everyone. A range of intakes can work. Fat is essential for regulating hormones, boosting brain function, and aiding joint health. A good starting place for fat consumption is between 20 and 40% of total calorie intake.
The good news is the difference between a low and high-fat diet is minimal, so it comes down to personal preference. If you like eating higher-fat foods, have more fat in your diet. Just keep in mind there is a trade-off between fat and carbohydrates.
Adding more fat to your diet means you'll eat fewer carbs and vice versa. If you enjoy high-carb foods, keep your fat intake low. And regardless of whether you're bulking or cutting, it's a good idea to invest in a good vegan multivitamin to ensure you're getting all of the necessary micronutrients as well.
Calories For Bulking & Muscle Building:
Everything with nutrition boils down to energy balance or calories in vs. out. To build muscle, we need to eat in a calorie surplus. Each individual has unique calorie needs, called total daily energy expenditure (TDEE). TDEE is based on body size and activity level.
The first step in creating a meal plan is figuring out your TDEE. From there, we can adjust calories to build muscle or lose fat. There are many different ways to calculate TDEE, but one easy way is to multiply your body weight by 14 to 16. Use the higher end of this range if you are lean or highly active.
An example of a moderately active 160-pound person would be 160 x 15 = 2400 TDEE.
To build muscle, you must add calories to your TDEE to create a surplus. An excellent place to start is adding 15-20% above maintenance. In our example, adding 15% to 2400 would give us 360 extra calories. So, instead of eating 2400 calories to maintain weight, you would eat 2760 (2400 + 360) to build muscle.
Calories For A Cutting & Fat Loss Phase:
When following a vegan diet for weight loss, we essentially do the opposite. One pound of body fat is about 3500 calories worth of stored energy. To lose a pound of body weight per week, you need a calorie deficit of 500 calories daily (500 calories per day x 7 days per week = 3500 calories).
Depending on how much body fat you need to lose, aiming to drop between 1 and 2 pounds per week is a great starting point.
To accomplish this, start by reducing 500 calories per day from your TDEE. Going back to our example, instead of eating 2400 calories to maintain weight, you would eat around 1900 to lose 1 pound per week (2400 - 500 + 1900).
Your 7-Day Vegan Bodybuilding Grocery List
Regardless of whether you are bulking or cutting, here is a grocery list packed with high-protein foods, carbs, and healthy fats to make shopping for your vegan bodybuilding meal plan easy.
In addition to this list, it's also a good idea to find a vegan pre workout supplement that will give you the energy and focus required to power through your tough muscle-building workouts.
Beans & Lentils:
Seeds, Nuts, & Nut Butter:
Soy-Based Products:
Grains:
Fruits & Vegetables:
Protein Powder:
Oil, Seasonings, & Marinades:
Your Vegan Bodybuilding Meal Plan
Using the food items listed in the shopping list above, we've put together a complete vegan bodybuilder meal plan for bulking and cutting. Keep in mind this is just a sample plan. You can alter it slightly to your preferences and your specific TDEE.
Maintaining our above example, here are the calorie and macronutrient breakdowns for a moderately active 160-pound person.
Total Daily Energy Expenditure: 160 x 15 = 2400
Daily macro goals for building muscle:
To build muscle, add 15% additional calories to your maintenance. Your muscle-building equation should look like this: 2400 + 15% = 2760
Daily macro goals for fat loss:
To lose fat, reduce 500 calories from TDEE. Your fat loss equation will look like this: 2400 - 500 = 1900 calories.
Please note that in the sample meal plans, all of the macros listed are approximate.
7-Day Vegan Bodybuilding Meal Plan for Bulking & Muscle Gain
Ready to pack on some serious muscle following a plant based diet? Start by following this 7-day meal plan. You can then continue following it after the week is over, making substitutions and modifications as you see fit.
Monday:
Daily nutrition breakdown: 2741.5 calories, 158.5g protein, 361.5g carbs, 73.5g fat
Breakfast:
1 scoop vegan protein powder
8oz soy milk
120g oats
1 medium apple
Nutrition Info:
763.5 calories
40g protein
116g carbs
15.5g fat
Lunch:
1 can lentil soup
30g hemp seeds
Nutrition Info:
438 calories
28g protein
50g carbs
14g fat
Dinner:
220g white rice
100g black beans
6oz tofu
100g asparagus
2 tsp olive oil
Nutrition Info:
802.5 calories
43.5g protein
115.5g carbs
18.5g fat
Snack:
1 scoop vegan protein powder
8oz soy milk
2 slices whole grain bread
32g peanut butter
1 medium banana
Nutrition Info:
737.5 calories
47g protein
80g carbs
25.5g fat
Tuesday:
Daily nutrition breakdown: 2771.5 calories, 156.6g protein, 362g carbs, 77.5g fat
Breakfast:
6oz tofu
2 slices whole grain bread
32g peanut butter
1 medium banana
100g blueberries
Nutrition Info:
747 calories
37g protein
89g carbs
27g fat
Lunch:
100g black beans
170g green peas
28g pumpkin seeds
1 medium orange
Nutrition Info:
611 calories
31g protein
97g carbs
11g fat
Dinner:
166g tempeh
220g white rice
100g broccoli
Nutrition Info:
663.5 calories
38.5g protein
83.5g carbs
19.5g fat
Snack:
1 1/2 scoops vegan protein powder
8oz soy milk
80g oats
15g almonds
1 medium apple
Nutrition Info:
737.5 calories
47g protein
80g carbs
25.5g fat
Wednesday:
Daily nutrition breakdown: 2810 calories, 160g protein, 367g carbs, 78g fat
Breakfast:
170g almond milk yogurt
1 scoop vegan protein powder
80g oats
1 medium banana
100g blueberries
Nutrition Info:
860 calories
37g protein
124g carbs
24g fat
Lunch:
42g seitan
220g rice
50g chopped broccoli
50g chopped carrots
1 tsp olive oil
Nutrition Info:
597 calories
39g protein
93.5g carbs
7.5g fat
Dinner:
185g quinoa
170g green peas
48g chia seeds
100g brussels sprouts
Nutrition Info:
643.5 calories
24g protein
93g carbs
19.5g fat
Snack:
2 scoops vegan protein powder
12oz soy milk
32g peanut butter
2 plain rice cakes
1 medium apple
Nutrition Info:
711 calories
60g protein
57g carbs
27g fat
Thursday:
Daily nutrition breakdown: 2744 calories, 154g protein, 370g carbs, 72g fat
Breakfast:
80g oats
1oz almonds
1 medium orange
Nutrition Info:
604 calories
16g protein
90g carbs
20g fat
Lunch:
6oz tofu
290g white rice
100g broccoli
1tbs olive oil
Nutrition Info:
852 calories
51g protein
108g carbs
24g fat
Dinner:
145g white rice
100g black beans
50g asparagus
Nutrition Info:
458 calories
20g protein
90g carbs
2g fat
Snack:
2 scoops vegan protein powder
2 slices whole grain bread
32g peanut butter
1 medium banana
Nutrition Info:
830 calories
67g protein
82g carbs
26g fat
Friday:
Daily nutrition breakdown: 2773 calories, 148g protein, 363g carbs, 81g fat
Breakfast:
2 slices whole grain toast
32g peanut butter
1 medium banana
8oz orange juice
Nutrition Info:
649 calories
21g protein
94g carbs
21g fat
Lunch:
166g tempeh
12oz sweet potato
Large green salad
2tbs salad dressing
Nutrition Info:
834 calories
39g protein
102g carbs
30g fat
Dinner:
300g edamame
145g white rice
Nutrition Info:
587 calories
41g protein
72g carbs
15g fat
Snack:
2 scoops vegan protein powder
8oz soy milk
80g oats
15g cashews
1 medium apple
Nutrition Info:
802 calories
52g protein
95g carbs
15g fat
Saturday:
Daily nutrition breakdown: 2762 calories, 163g protein, 352g carbs, 78g fat
Breakfast:
80g oats
32g peanut butter
100g blueberries
Nutrition Info:
570 calories
18g protein
75g carbs
22g fat
Lunch:
300g whole wheat pasta
1tbs olive oil
6oz tofu
Nutrition Info:
688 calories
34g protein
84g carbs
24g fat
Dinner:
166g tempeh
290g brown rice
100g black or pinto beans
Nutrition Info:
937 calories
56g protein
147g carbs
21g fat
Snack:
2 scoops vegan protein powder
8oz soy milk
1 medium banana
32g almond butter
Nutrition Info:
503 calories
55g protein
46g carbs
11g fat
Sunday:
Daily nutrition breakdown: 2778 calories, 172g protein, 356g carbs, 74g fat
Breakfast:
2 scoops vegan protein powder
8oz soy milk
1 medium banana
16g almond butter
Nutrition Info:
503 calories
55g protein
46g carbs
11g fat
Lunch:
12oz russet potato
1tbs olive oil
6oz tofu
Nutrition Info:
606 calories
26g protein
76g carbs
22g fat
Dinner:
249g tempeh
290g white rice
100g black beans
Nutrition Info:
1174 calories
71g protein
155g carbs
30g fat
Snack:
1 vegan protein bar
1 apple
1 orange
Nutrition Info:
455 calories
20g protein
79g carbs
11g fat
7-Day Vegan Bodybuilding Meal Plan for Cutting & Fat Loss
There is an 860-calorie difference between building muscle and losing fat. If you're cutting, the calorie target becomes 1,900 calories per day. The protein stays the same, while fats and carbohydrates decrease.
Monday:
Daily nutrition breakdown: 1912 calories, 161g protein, 200g carbs, 52g fat
Breakfast:
2 scoops vegan protein powder
12oz soy milk
40g oats
1 medium apple
Nutrition Info:
613 calories
57g protein
67g carbs
13g fat
Lunch:
1 can lentil soup
30g hemp seeds
Nutrition Info:
438 calories
28g protein
50g carbs
14g fat
Dinner:
72.5g white rice
50g black beans
6oz tofu
50g asparagus
1tsp olive oil
Nutrition Info:
404 calories
28g protein
41.5g carbs
14g fat
Snack:
2 scoops vegan protein powder
12oz soy milk
1 medium banana
Nutrition Info:
459 calories
48g protein
42g carbs
11g fat
Tuesday:
Daily nutrition breakdown: 1883 calories, 151g protein, 187g carbs, 59g fat
Breakfast:
6oz tofu
2 slices whole grain bread
16g peanut butter
Nutrition Info:
571 calories
32g protein
43g carbs
19g fat
Lunch:
100g black beans
170g green peas
28g pumpkin seeds
Nutrition Info:
511 calories
31g protein
72g carbs
11g fat
Dinner:
166g tempeh
145g white rice
100g broccoli
Nutrition Info:
663.5 calories
36g protein
61g carbs
19g fat
Snack:
2 scoops vegan protein powder
12oz soy milk
Nutrition Info:
342 calories
52g protein
11g carbs
10g fat
Wednesday:
Daily nutrition breakdown: 1858.5 calories, 159g protein, 192g carbs, 50.5g fat
Breakfast:
170g almond milk yogurt
2 scoops vegan protein powder
40g oats
Nutrition Info:
562 calories
51g protein
40g carbs
22g fat
Lunch:
42g seitan
145g rice
100g broccoli
1tsp olive oil
Nutrition Info:
451 calories
36g protein
61g carbs
7g fat
Dinner:
185g quinoa
170g green peas
100g brussels sprouts
Nutrition Info:
387.5 calories
16g protein
73g carbs
3.5g fat
Snack:
2 scoops vegan protein powder
12oz soy milk
16g peanut butter
Nutrition Info:
458 calories
56g protein
18g carbs
18g fat
Thursday:
Daily nutrition breakdown: 1858 calories, 158g protein, 185g carbs, 54g fat
Breakfast:
1 scoop vegan protein powder
40g oats
1oz almonds
1 medium orange
Nutrition Info:
502 calories
31g protein
54g carbs
18g fat
Lunch:
6oz tofu
145g white rice
100g broccoli
1/2 tbs olive oil
Nutrition Info:
461 calories
23g protein
54g carbs
17g fat
Dinner:
56g seitan
100g broccoli
Nutrition Info:
249 calories
42g protein
18g carbs
1g fat
Snack:
2 scoops vegan protein powder
8oz soy milk
2 slices whole grain bread
16g peanut butter
Nutrition Info:
626 calories
63g protein
54g carbs
18g fat
Friday:
Daily nutrition breakdown: 1832 calories, 146g protein, 193g carbs, 64g fat
Breakfast:
2 slices whole grain toast
32g peanut butter
1 medium banana
Nutrition Info:
549 calories
21g protein
69g carbs
21g fat
Lunch:
166g tempeh
Large green salad
2tbs low-fat salad dressing
Nutrition Info:
422 calories
32g protein
33g carbs
18g fat
Dinner:
150g edamame
100g tempeh
Nutrition Info:
387 calories
36g protein
27g carbs
15g fat
Snack:
2 scoops vegan protein powder
8oz soy milk
80g oats
Nutrition Info:
617 calories
58g protein
67g carbs
13g fat
Saturday:
Daily nutrition breakdown: 1917 calories, 148g protein, 194g carbs, 61g fat
Breakfast:
80g oats
16g peanut butter
50g blueberries
Nutrition Info:
470 calories
14g protein
72g carbs
14g fat
Lunch:
150g whole wheat pasta
6oz tofu
Nutrition Info:
424 calories
26g protein
44g carbs
16g fat
Dinner:
166g tempeh
100g broccoli
Nutrition Info:
390 calories
31g protein
26g carbs
18g fat
Snack:
3 scoops vegan protein powder
16oz soy milk
1 medium banana
Nutrition Info:
633 calories
77g protein
52g carbs
13g fat
Sunday:
Daily nutrition breakdown: 1854 calories, 149g protein, 193g carbs, 54g fat
Breakfast:
2 scoops vegan protein powder
8oz soy milk
1 medium banana
Nutrition Info:
439 calories
51g protein
43g carbs
7g fat
Lunch:
8oz russet potato
6oz tofu
Nutrition Info:
384 calories
26g protein
52g carbs
8g fat
Dinner:
249g tempeh
145g white rice
Nutrition Info:
736 calories
52g protein
69g carbs
28g fat
Snack:
1 vegan protein bar
Nutrition Info:
255 calories
20g protein
29g carbs
11g fat
What to do after this 7-day vegan meal plan
After following our meal plan, you have a few different options. One, you can mix and match other foods based on your preferences to stay on track. The 7-day sample meal plans give you a general idea of a quality day of eating, but you don't have to eat the same foods every day.
If you enjoy having your meals planned out for you but want more variety week-to-week, another great option is to use a prepared vegan meal delivery company, like Trifecta Nutrition, which is catered to athletes and bodybuilders.
Once you reach your goals, muscle building, or fat loss, you can adjust your calories to maintain your progress for the long term.
FAQs
Let's answer some frequently asked questions regarding high protein vegan foods and building muscle on a plant based diet.
Can vegans build muscle?
The short answer is, yes, vegans can build muscle. Contrary to what you may have read, you can eat enough protein from plant-based sources to build muscle, like these top vegan bodybuilders.
Will I lose muscle following a vegan diet?
As long as you eat in a calorie surplus, consume roughly one gram of protein per pound of body weight, and follow a progressive overload resistance training program, you will not lose muscle on a vegan diet.
What are the best protein sources for vegan bodybuilders?
The best veggie protein sources for vegan bodybuilders are beans, lentils, hemp seeds, chia seeds, soy milk, peanut butter, edamame, tofu, tempeh, seitan, quinoa, and vegan protein powder.
How much protein should a vegan bodybuilder eat per day?
Most vegan protein sources are lower quality than animal sources, meaning you need to eat more to get the same benefits. A vegan bodybuilder should eat at least one gram of protein per pound of body weight per day.
What are the best fat sources for vegan bodybuilders?
The best fat sources for vegan bodybuilders are nuts, nut butter, seeds, avocado, olive oil, and coconut oil.
What are the best carbohydrate sources for vegan bodybuilders?
The best carbohydrate sources for vegan bodybuilders are the same as those for non-vegan bodybuilders and include oatmeal, rice, sweet potatoes, russet potatoes, fruit, and vegetables.
How long can I do a vegan diet?
As long as your vegan diet is set up well and not deficient in any macro or micronutrients, you can follow it for as long as you would like.
What are the disadvantages of vegan bodybuilding?
Eating too many carbs and fat, particularly when in a fat phase, can be more challenging on a vegan bodybuilding diet. Another downside is poor amino acid profile and digestibility. Many vegan protein sources are incomplete proteins, so you must combine foods to ensure you get all nine essential amino acids. Lastly, there is a risk for vitamin B12 deficiency with vegan diets since vitamin B12 is only in meat and dairy foods.
Are there benefits to the vegan diet for bodybuilders?
One benefit of a vegan diet for bodybuilders is a low saturated fat intake. Research shows eating a high saturated fat diet is associated with an elevated risk of coronary heart disease2. Saturated fat is often solid at room temperature and is mainly in animal foods. Examples of high-saturated fat foods include pork, red meat, milk, and cheese.
What's the difference between regular vegan diets and vegan diets for bodybuilders?
The most significant difference between a regular vegan diet and vegan diets for bodybuilders comes down to macronutrient content. A bodybuilding vegan diet will be higher in protein and typically lower in fat. Both a regular and vegan bodybuilder diet generally are moderate to high in carbohydrates.
Author: Kyle Hunt, Hunt Fitness
If you love following a meal plan but are looking for more variety than one 7-day menu can offer, a meal delivery service may be the ideal solution for you! Check out these 7 Best Vegan Meal Delivery Services, which provide delicious vegan meals with no grocery shopping or meal prep, delivered right to your doorstep.
References:
[*]Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … Phillips, S. M. (2017). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
[*]Zong G, Li Y, Wanders AJ, Alssema M, Zock PL, Willett WC, Hu FB, Sun Q. Intake of individual saturated fatty acids and risk of coronary heart disease in US men and women: two prospective longitudinal cohort studies. BMJ. 2016 Nov 23;355:i5796. DOI: 10.1136/BMJ.i5796. PMID: 27881409; PMCID: PMC5121105.
Click here to view the article.
The good news is the type of diet you follow doesn't matter, as long as you get the right calories and macronutrients. Even a vegan bodybuilding diet can be effective for muscle building.
Vegan diets are nothing new for health-conscious people. We can all agree that eating more whole plant foods is a good idea, as these are typically packed with health benefits, lower in calories and fat, and loaded with vitamins, minerals, and fiber.
But to build muscle, you need to eat a lot of protein. And lettuce and apples aren't exactly known for their high protein counts. Fortunately, though, and contrary to popular belief, plenty of vegan foods are high in protein.
But eating the correct macro amounts can't be a one-time thing. Consistency is key for muscle building. And the best way to be consistent is to follow a meal plan, which has been a bodybuilding mainstay for years.
That's because meal plans are a dependable way to ensure you stick to the right foods. Plus, having a plan streamlines shopping and cooking. The hardest part of a vegan bodybuilding meal plan is figuring out where to start, and that is where we come in.
We've put together a 7-day vegan meal plan that will help you hit any goal, whether you're about to start a cut or are in a serious bulk phase.
Table of Contents:
Following A Vegan Bodybuilding Meal Plan
Daily Macros and Calories
7-Day Vegan Bodybuilding Grocery List
7-Day Vegan Bodybuilding Meal Plan To Gain Muscle & Bulk
7-Day Vegan Bodybuilding Meal Plan To Lose Body Fat & Cut
What To Do After The Vegan Meal Plan
Vegan Meal Plan FAQs
Following A Vegan Bodybuilding Meal Plan
Whether your goal is to cut and reduce body fat or bulk and emphasize muscle growth, to successfully follow a vegan bodybuilding diet there are several things you need in place. First, you need to know what your daily calorie and macro goals are. This is key to effectively hitting your goals.
Two: You need to be organized. This means putting together a shopping list that ensures you have all of the foods you need to hit your macros goals. Finally, you need a meal plan. This can be something you put together on your own prior to going to the store each week. Or, you can take the even easier route and simply use the vegan meal plan we've put together.
If you're planning to follow our vegan meal plan, use the grocery list we'll highlight shortly, as it mentions everything you need to pick up in order to effectively follow our meal plan for the week. The only thing easier than this would be having your meals delivered to you (fortunately, that's a great option too!).
To start, let's talk about how to best determine your macro goals.
Your Daily Macros & Calories
Optimizing calorie intake is most important when building muscle or losing fat. However, having the ideal protein, carbohydrate, and fat setup is a close second.
During bulking or muscle-building phases, you need to eat more calories than your body requires to maintain weight. This is called a caloric surplus. On the flip side, during a cutting or fat loss phase, you need to eat less than your body requires to maintain weight, which is called a caloric deficit.
As for macronutrients, protein is the most critical for bodybuilding. It not only helps us build muscle, but it preserves muscle while losing fat, too. Based on current research, consuming between .7-1g of protein per pound of body weight is best to maximize muscle building1.
However, since most vegan protein sources are lower quality, stick closer to the higher end of 1g/lb of body weight when following a plant based diet. Finding a good plant protein to replace your whey protein will also help you hit your protein goals more easily.
With fat and carbohydrates, there is not a specific amount per pound of body weight ideal for everyone. A range of intakes can work. Fat is essential for regulating hormones, boosting brain function, and aiding joint health. A good starting place for fat consumption is between 20 and 40% of total calorie intake.
The good news is the difference between a low and high-fat diet is minimal, so it comes down to personal preference. If you like eating higher-fat foods, have more fat in your diet. Just keep in mind there is a trade-off between fat and carbohydrates.
Adding more fat to your diet means you'll eat fewer carbs and vice versa. If you enjoy high-carb foods, keep your fat intake low. And regardless of whether you're bulking or cutting, it's a good idea to invest in a good vegan multivitamin to ensure you're getting all of the necessary micronutrients as well.
Calories For Bulking & Muscle Building:
Everything with nutrition boils down to energy balance or calories in vs. out. To build muscle, we need to eat in a calorie surplus. Each individual has unique calorie needs, called total daily energy expenditure (TDEE). TDEE is based on body size and activity level.
The first step in creating a meal plan is figuring out your TDEE. From there, we can adjust calories to build muscle or lose fat. There are many different ways to calculate TDEE, but one easy way is to multiply your body weight by 14 to 16. Use the higher end of this range if you are lean or highly active.
An example of a moderately active 160-pound person would be 160 x 15 = 2400 TDEE.
To build muscle, you must add calories to your TDEE to create a surplus. An excellent place to start is adding 15-20% above maintenance. In our example, adding 15% to 2400 would give us 360 extra calories. So, instead of eating 2400 calories to maintain weight, you would eat 2760 (2400 + 360) to build muscle.
Calories For A Cutting & Fat Loss Phase:
When following a vegan diet for weight loss, we essentially do the opposite. One pound of body fat is about 3500 calories worth of stored energy. To lose a pound of body weight per week, you need a calorie deficit of 500 calories daily (500 calories per day x 7 days per week = 3500 calories).
Depending on how much body fat you need to lose, aiming to drop between 1 and 2 pounds per week is a great starting point.
To accomplish this, start by reducing 500 calories per day from your TDEE. Going back to our example, instead of eating 2400 calories to maintain weight, you would eat around 1900 to lose 1 pound per week (2400 - 500 + 1900).
Your 7-Day Vegan Bodybuilding Grocery List
Regardless of whether you are bulking or cutting, here is a grocery list packed with high-protein foods, carbs, and healthy fats to make shopping for your vegan bodybuilding meal plan easy.
In addition to this list, it's also a good idea to find a vegan pre workout supplement that will give you the energy and focus required to power through your tough muscle-building workouts.
Beans & Lentils:
Black Beans (or Kidney, Lima, Garbanzo)
Lentils
Lentil Soup
Seeds, Nuts, & Nut Butter:
Hemp Seeds
Chia Seeds
Peanut Butter or Almond Butter
Almonds (or Cashews, Walnuts, Peanuts)
Almond Milk Yogurt
Soy-Based Products:
Soy Milk
Edamame
Tofu
Tempeh
Grains:
Quinoa
White Rice
Brown Rice
Rice Cakes
Whole Grain Bread
Sweet Potato
Russet Potato
Oats
Seitan
Whole Wheat Pasta
Fruits & Vegetables:
Apples
Bananas
Oranges
Orange Juice
Blueberries
Brussels Sprouts
Green Peas
Broccoli
Asparagus
Carrots
Avocado
Salad mix
Protein Powder:
Plant-Based Protein Powder (Chocolate and Vanilla)
Plant-Based Protein Bar
Oil, Seasonings, & Marinades:
Olive Oil
Low-fat Salad Dressing (or regular if you're bulking)
Salt and Pepper
Various Spices and Marinades
Your Vegan Bodybuilding Meal Plan
Using the food items listed in the shopping list above, we've put together a complete vegan bodybuilder meal plan for bulking and cutting. Keep in mind this is just a sample plan. You can alter it slightly to your preferences and your specific TDEE.
Maintaining our above example, here are the calorie and macronutrient breakdowns for a moderately active 160-pound person.
Total Daily Energy Expenditure: 160 x 15 = 2400
Daily macro goals for building muscle:
To build muscle, add 15% additional calories to your maintenance. Your muscle-building equation should look like this: 2400 + 15% = 2760
2760 calories
Protein: 160g
Carbohydrates: 360g
Fat (25%): 75g
Daily macro goals for fat loss:
To lose fat, reduce 500 calories from TDEE. Your fat loss equation will look like this: 2400 - 500 = 1900 calories.
1900 calories
Protein: 160g
Carbohydrates: 190g
Fat (25%): 55g
Please note that in the sample meal plans, all of the macros listed are approximate.
7-Day Vegan Bodybuilding Meal Plan for Bulking & Muscle Gain
Ready to pack on some serious muscle following a plant based diet? Start by following this 7-day meal plan. You can then continue following it after the week is over, making substitutions and modifications as you see fit.
Monday:
Daily nutrition breakdown: 2741.5 calories, 158.5g protein, 361.5g carbs, 73.5g fat
Breakfast:
1 scoop vegan protein powder8oz soy milk120g oats1 medium apple
Nutrition Info: 763.5 calories40g protein 116g carbs15.5g fat
Lunch:
1 can lentil soup30g hemp seeds
Nutrition Info: 438 calories28g protein50g carbs14g fat
Dinner:
220g white rice100g black beans6oz tofu100g asparagus2 tsp olive oil
Nutrition Info: 802.5 calories 43.5g protein 115.5g carbs 18.5g fat
Snack:
1 scoop vegan protein powder8oz soy milk2 slices whole grain bread32g peanut butter1 medium banana
Nutrition Info: 737.5 calories47g protein80g carbs25.5g fat
Tuesday:
Daily nutrition breakdown: 2771.5 calories, 156.6g protein, 362g carbs, 77.5g fat
Breakfast:
6oz tofu2 slices whole grain bread32g peanut butter1 medium banana100g blueberries
Nutrition Info: 747 calories37g protein89g carbs27g fat
Lunch:
100g black beans170g green peas28g pumpkin seeds1 medium orange
Nutrition Info: 611 calories31g protein97g carbs11g fat
Dinner:
166g tempeh220g white rice100g broccoli
Nutrition Info: 663.5 calories38.5g protein83.5g carbs19.5g fat
Snack:
1 1/2 scoops vegan protein powder8oz soy milk80g oats15g almonds1 medium apple
Nutrition Info: 737.5 calories47g protein80g carbs25.5g fat
Wednesday:
Daily nutrition breakdown: 2810 calories, 160g protein, 367g carbs, 78g fat
Breakfast:
170g almond milk yogurt1 scoop vegan protein powder80g oats1 medium banana100g blueberries
Nutrition Info: 860 calories37g protein124g carbs24g fat
Lunch:
42g seitan220g rice50g chopped broccoli50g chopped carrots1 tsp olive oil
Nutrition Info: 597 calories39g protein93.5g carbs7.5g fat
Dinner:
185g quinoa170g green peas48g chia seeds100g brussels sprouts
Nutrition Info: 643.5 calories24g protein93g carbs19.5g fat
Snack:
2 scoops vegan protein powder12oz soy milk32g peanut butter2 plain rice cakes1 medium apple
Nutrition Info: 711 calories60g protein57g carbs27g fat
Thursday:
Daily nutrition breakdown: 2744 calories, 154g protein, 370g carbs, 72g fat
Breakfast:
80g oats1oz almonds1 medium orange
Nutrition Info: 604 calories16g protein90g carbs20g fat
Lunch:
6oz tofu290g white rice100g broccoli1tbs olive oil
Nutrition Info: 852 calories51g protein108g carbs24g fat
Dinner:
145g white rice100g black beans50g asparagus
Nutrition Info: 458 calories20g protein90g carbs2g fat
Snack:
2 scoops vegan protein powder2 slices whole grain bread32g peanut butter1 medium banana
Nutrition Info: 830 calories67g protein82g carbs26g fat
Friday:
Daily nutrition breakdown: 2773 calories, 148g protein, 363g carbs, 81g fat
Breakfast:
2 slices whole grain toast32g peanut butter1 medium banana8oz orange juice
Nutrition Info: 649 calories21g protein94g carbs21g fat
Lunch:
166g tempeh12oz sweet potatoLarge green salad2tbs salad dressing
Nutrition Info: 834 calories39g protein102g carbs30g fat
Dinner:
300g edamame145g white rice
Nutrition Info: 587 calories41g protein72g carbs15g fat
Snack:
2 scoops vegan protein powder8oz soy milk80g oats15g cashews1 medium apple
Nutrition Info: 802 calories52g protein95g carbs15g fat
Saturday:
Daily nutrition breakdown: 2762 calories, 163g protein, 352g carbs, 78g fat
Breakfast:
80g oats32g peanut butter100g blueberries
Nutrition Info: 570 calories18g protein75g carbs22g fat
Lunch:
300g whole wheat pasta1tbs olive oil6oz tofu
Nutrition Info: 688 calories34g protein84g carbs24g fat
Dinner:
166g tempeh290g brown rice100g black or pinto beans
Nutrition Info: 937 calories56g protein147g carbs21g fat
Snack:
2 scoops vegan protein powder8oz soy milk1 medium banana32g almond butter
Nutrition Info: 503 calories55g protein46g carbs11g fat
Sunday:
Daily nutrition breakdown: 2778 calories, 172g protein, 356g carbs, 74g fat
Breakfast:
2 scoops vegan protein powder8oz soy milk1 medium banana16g almond butter
Nutrition Info: 503 calories55g protein46g carbs11g fat
Lunch:
12oz russet potato1tbs olive oil6oz tofu
Nutrition Info: 606 calories26g protein76g carbs22g fat
Dinner:
249g tempeh290g white rice100g black beans
Nutrition Info: 1174 calories71g protein155g carbs30g fat
Snack:
1 vegan protein bar1 apple1 orange
Nutrition Info: 455 calories20g protein79g carbs11g fat
7-Day Vegan Bodybuilding Meal Plan for Cutting & Fat Loss
There is an 860-calorie difference between building muscle and losing fat. If you're cutting, the calorie target becomes 1,900 calories per day. The protein stays the same, while fats and carbohydrates decrease.
Monday:
Daily nutrition breakdown: 1912 calories, 161g protein, 200g carbs, 52g fat
Breakfast:
2 scoops vegan protein powder12oz soy milk40g oats1 medium apple
Nutrition Info: 613 calories57g protein67g carbs13g fat
Lunch:
1 can lentil soup30g hemp seeds
Nutrition Info: 438 calories28g protein50g carbs14g fat
Dinner:
72.5g white rice50g black beans6oz tofu50g asparagus1tsp olive oil
Nutrition Info: 404 calories28g protein41.5g carbs14g fat
Snack:
2 scoops vegan protein powder12oz soy milk1 medium banana
Nutrition Info: 459 calories48g protein42g carbs11g fat
Tuesday:
Daily nutrition breakdown: 1883 calories, 151g protein, 187g carbs, 59g fat
Breakfast:
6oz tofu2 slices whole grain bread16g peanut butter
Nutrition Info: 571 calories32g protein43g carbs19g fat
Lunch:
100g black beans170g green peas28g pumpkin seeds
Nutrition Info: 511 calories31g protein72g carbs11g fat
Dinner:
166g tempeh145g white rice100g broccoli
Nutrition Info: 663.5 calories36g protein61g carbs19g fat
Snack:
2 scoops vegan protein powder12oz soy milk
Nutrition Info: 342 calories52g protein11g carbs10g fat
Wednesday:
Daily nutrition breakdown: 1858.5 calories, 159g protein, 192g carbs, 50.5g fat
Breakfast:
170g almond milk yogurt2 scoops vegan protein powder40g oats
Nutrition Info: 562 calories51g protein40g carbs22g fat
Lunch:
42g seitan145g rice100g broccoli1tsp olive oil
Nutrition Info: 451 calories36g protein61g carbs7g fat
Dinner:
185g quinoa170g green peas100g brussels sprouts
Nutrition Info: 387.5 calories16g protein73g carbs3.5g fat
Snack:
2 scoops vegan protein powder12oz soy milk16g peanut butter
Nutrition Info: 458 calories56g protein18g carbs18g fat
Thursday:
Daily nutrition breakdown: 1858 calories, 158g protein, 185g carbs, 54g fat
Breakfast:
1 scoop vegan protein powder40g oats1oz almonds1 medium orange
Nutrition Info: 502 calories31g protein54g carbs18g fat
Lunch:
6oz tofu145g white rice100g broccoli1/2 tbs olive oil
Nutrition Info: 461 calories23g protein54g carbs17g fat
Dinner:
56g seitan100g broccoli
Nutrition Info: 249 calories42g protein18g carbs1g fat
Snack:
2 scoops vegan protein powder8oz soy milk2 slices whole grain bread16g peanut butter
Nutrition Info: 626 calories63g protein54g carbs18g fat
Friday:
Daily nutrition breakdown: 1832 calories, 146g protein, 193g carbs, 64g fat
Breakfast:
2 slices whole grain toast32g peanut butter1 medium banana
Nutrition Info: 549 calories21g protein69g carbs21g fat
Lunch:
166g tempehLarge green salad2tbs low-fat salad dressing
Nutrition Info: 422 calories32g protein33g carbs18g fat
Dinner:
150g edamame100g tempeh
Nutrition Info: 387 calories36g protein27g carbs15g fat
Snack:
2 scoops vegan protein powder8oz soy milk80g oats
Nutrition Info: 617 calories58g protein67g carbs13g fat
Saturday:
Daily nutrition breakdown: 1917 calories, 148g protein, 194g carbs, 61g fat
Breakfast:
80g oats16g peanut butter50g blueberries
Nutrition Info: 470 calories14g protein72g carbs14g fat
Lunch:
150g whole wheat pasta6oz tofu
Nutrition Info: 424 calories26g protein44g carbs16g fat
Dinner:
166g tempeh100g broccoli
Nutrition Info: 390 calories31g protein26g carbs18g fat
Snack:
3 scoops vegan protein powder16oz soy milk1 medium banana
Nutrition Info: 633 calories77g protein52g carbs13g fat
Sunday:
Daily nutrition breakdown: 1854 calories, 149g protein, 193g carbs, 54g fat
Breakfast:
2 scoops vegan protein powder8oz soy milk1 medium banana
Nutrition Info: 439 calories51g protein43g carbs7g fat
Lunch:
8oz russet potato6oz tofu
Nutrition Info: 384 calories26g protein52g carbs8g fat
Dinner:
249g tempeh145g white rice
Nutrition Info: 736 calories52g protein69g carbs28g fat
Snack:
1 vegan protein bar
Nutrition Info: 255 calories20g protein29g carbs11g fat
What to do after this 7-day vegan meal plan
After following our meal plan, you have a few different options. One, you can mix and match other foods based on your preferences to stay on track. The 7-day sample meal plans give you a general idea of a quality day of eating, but you don't have to eat the same foods every day.
If you enjoy having your meals planned out for you but want more variety week-to-week, another great option is to use a prepared vegan meal delivery company, like Trifecta Nutrition, which is catered to athletes and bodybuilders.
Once you reach your goals, muscle building, or fat loss, you can adjust your calories to maintain your progress for the long term.
FAQs
Let's answer some frequently asked questions regarding high protein vegan foods and building muscle on a plant based diet.
Can vegans build muscle?
The short answer is, yes, vegans can build muscle. Contrary to what you may have read, you can eat enough protein from plant-based sources to build muscle, like these top vegan bodybuilders.
Will I lose muscle following a vegan diet?
As long as you eat in a calorie surplus, consume roughly one gram of protein per pound of body weight, and follow a progressive overload resistance training program, you will not lose muscle on a vegan diet.
What are the best protein sources for vegan bodybuilders?
The best veggie protein sources for vegan bodybuilders are beans, lentils, hemp seeds, chia seeds, soy milk, peanut butter, edamame, tofu, tempeh, seitan, quinoa, and vegan protein powder.
How much protein should a vegan bodybuilder eat per day?
Most vegan protein sources are lower quality than animal sources, meaning you need to eat more to get the same benefits. A vegan bodybuilder should eat at least one gram of protein per pound of body weight per day.
What are the best fat sources for vegan bodybuilders?
The best fat sources for vegan bodybuilders are nuts, nut butter, seeds, avocado, olive oil, and coconut oil.
What are the best carbohydrate sources for vegan bodybuilders?
The best carbohydrate sources for vegan bodybuilders are the same as those for non-vegan bodybuilders and include oatmeal, rice, sweet potatoes, russet potatoes, fruit, and vegetables.
How long can I do a vegan diet?
As long as your vegan diet is set up well and not deficient in any macro or micronutrients, you can follow it for as long as you would like.
What are the disadvantages of vegan bodybuilding?
Eating too many carbs and fat, particularly when in a fat phase, can be more challenging on a vegan bodybuilding diet. Another downside is poor amino acid profile and digestibility. Many vegan protein sources are incomplete proteins, so you must combine foods to ensure you get all nine essential amino acids. Lastly, there is a risk for vitamin B12 deficiency with vegan diets since vitamin B12 is only in meat and dairy foods.
Are there benefits to the vegan diet for bodybuilders?
One benefit of a vegan diet for bodybuilders is a low saturated fat intake. Research shows eating a high saturated fat diet is associated with an elevated risk of coronary heart disease2. Saturated fat is often solid at room temperature and is mainly in animal foods. Examples of high-saturated fat foods include pork, red meat, milk, and cheese.
What's the difference between regular vegan diets and vegan diets for bodybuilders?
The most significant difference between a regular vegan diet and vegan diets for bodybuilders comes down to macronutrient content. A bodybuilding vegan diet will be higher in protein and typically lower in fat. Both a regular and vegan bodybuilder diet generally are moderate to high in carbohydrates.
Author: Kyle Hunt, Hunt Fitness
If you love following a meal plan but are looking for more variety than one 7-day menu can offer, a meal delivery service may be the ideal solution for you! Check out these 7 Best Vegan Meal Delivery Services, which provide delicious vegan meals with no grocery shopping or meal prep, delivered right to your doorstep.
References:
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … Phillips, S. M. (2017). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
Zong G, Li Y, Wanders AJ, Alssema M, Zock PL, Willett WC, Hu FB, Sun Q. Intake of individual saturated fatty acids and risk of coronary heart disease in US men and women: two prospective longitudinal cohort studies. BMJ. 2016 Nov 23;355:i5796. DOI: 10.1136/BMJ.i5796. PMID: 27881409; PMCID: PMC5121105.
Training and nutrition play equally important roles in your quest to build muscle, and it's nearly impossible to reach your goals with only one or the other. The best way to optimize your results is to train hard and eat the right food in the correct amounts.
The good news is the type of diet you follow doesn't matter, as long as you get the right calories and macronutrients. Even a vegan bodybuilding diet can be effective for muscle building.
Vegan diets are nothing new for health-conscious people. We can all agree that eating more whole plant foods is a good idea, as these are typically packed with health benefits, lower in calories and fat, and loaded with vitamins, minerals, and fiber.
But to build muscle, you need to eat a lot of protein. And lettuce and apples aren't exactly known for their high protein counts. Fortunately, though, and contrary to popular belief, plenty of vegan foods are high in protein.
But eating the correct macro amounts can't be a one-time thing. Consistency is key for muscle building. And the best way to be consistent is to follow a meal plan, which has been a bodybuilding mainstay for years.
That's because meal plans are a dependable way to ensure you stick to the right foods. Plus, having a plan streamlines shopping and cooking. The hardest part of a vegan bodybuilding meal plan is figuring out where to start, and that is where we come in.
We've put together a 7-day vegan meal plan that will help you hit any goal, whether you're about to start a cut or are in a serious bulk phase.
Table of Contents:
- Following A Vegan Bodybuilding Meal Plan
- Daily Macros and Calories
- 7-Day Vegan Bodybuilding Grocery List
- 7-Day Vegan Bodybuilding Meal Plan To Gain Muscle & Bulk
- 7-Day Vegan Bodybuilding Meal Plan To Lose Body Fat & Cut
- What To Do After The Vegan Meal Plan
- Vegan Meal Plan FAQs
Following A Vegan Bodybuilding Meal Plan
Whether your goal is to cut and reduce body fat or bulk and emphasize muscle growth, to successfully follow a vegan bodybuilding diet there are several things you need in place. First, you need to know what your daily calorie and macro goals are. This is key to effectively hitting your goals.
Two: You need to be organized. This means putting together a shopping list that ensures you have all of the foods you need to hit your macros goals. Finally, you need a meal plan. This can be something you put together on your own prior to going to the store each week. Or, you can take the even easier route and simply use the vegan meal plan we've put together.
If you're planning to follow our vegan meal plan, use the grocery list we'll highlight shortly, as it mentions everything you need to pick up in order to effectively follow our meal plan for the week. The only thing easier than this would be having your meals delivered to you (fortunately, that's a great option too!).
To start, let's talk about how to best determine your macro goals.
Your Daily Macros & Calories
Optimizing calorie intake is most important when building muscle or losing fat. However, having the ideal protein, carbohydrate, and fat setup is a close second.
During bulking or muscle-building phases, you need to eat more calories than your body requires to maintain weight. This is called a caloric surplus. On the flip side, during a cutting or fat loss phase, you need to eat less than your body requires to maintain weight, which is called a caloric deficit.
As for macronutrients, protein is the most critical for bodybuilding. It not only helps us build muscle, but it preserves muscle while losing fat, too. Based on current research, consuming between .7-1g of protein per pound of body weight is best to maximize muscle building1.
However, since most vegan protein sources are lower quality, stick closer to the higher end of 1g/lb of body weight when following a plant based diet. Finding a good plant protein to replace your whey protein will also help you hit your protein goals more easily.
With fat and carbohydrates, there is not a specific amount per pound of body weight ideal for everyone. A range of intakes can work. Fat is essential for regulating hormones, boosting brain function, and aiding joint health. A good starting place for fat consumption is between 20 and 40% of total calorie intake.
The good news is the difference between a low and high-fat diet is minimal, so it comes down to personal preference. If you like eating higher-fat foods, have more fat in your diet. Just keep in mind there is a trade-off between fat and carbohydrates.
Adding more fat to your diet means you'll eat fewer carbs and vice versa. If you enjoy high-carb foods, keep your fat intake low. And regardless of whether you're bulking or cutting, it's a good idea to invest in a good vegan multivitamin to ensure you're getting all of the necessary micronutrients as well.
Calories For Bulking & Muscle Building:
Everything with nutrition boils down to energy balance or calories in vs. out. To build muscle, we need to eat in a calorie surplus. Each individual has unique calorie needs, called total daily energy expenditure (TDEE). TDEE is based on body size and activity level.
The first step in creating a meal plan is figuring out your TDEE. From there, we can adjust calories to build muscle or lose fat. There are many different ways to calculate TDEE, but one easy way is to multiply your body weight by 14 to 16. Use the higher end of this range if you are lean or highly active.
An example of a moderately active 160-pound person would be 160 x 15 = 2400 TDEE.
To build muscle, you must add calories to your TDEE to create a surplus. An excellent place to start is adding 15-20% above maintenance. In our example, adding 15% to 2400 would give us 360 extra calories. So, instead of eating 2400 calories to maintain weight, you would eat 2760 (2400 + 360) to build muscle.
Calories For A Cutting & Fat Loss Phase:
When following a vegan diet for weight loss, we essentially do the opposite. One pound of body fat is about 3500 calories worth of stored energy. To lose a pound of body weight per week, you need a calorie deficit of 500 calories daily (500 calories per day x 7 days per week = 3500 calories).
Depending on how much body fat you need to lose, aiming to drop between 1 and 2 pounds per week is a great starting point.
To accomplish this, start by reducing 500 calories per day from your TDEE. Going back to our example, instead of eating 2400 calories to maintain weight, you would eat around 1900 to lose 1 pound per week (2400 - 500 + 1900).
Your 7-Day Vegan Bodybuilding Grocery List
Regardless of whether you are bulking or cutting, here is a grocery list packed with high-protein foods, carbs, and healthy fats to make shopping for your vegan bodybuilding meal plan easy.
In addition to this list, it's also a good idea to find a vegan pre workout supplement that will give you the energy and focus required to power through your tough muscle-building workouts.
Beans & Lentils:
- Black Beans (or Kidney, Lima, Garbanzo)
- Lentils
- Lentil Soup
Seeds, Nuts, & Nut Butter:
- Hemp Seeds
- Chia Seeds
- Peanut Butter or Almond Butter
- Almonds (or Cashews, Walnuts, Peanuts)
- Almond Milk Yogurt
Soy-Based Products:
- Soy Milk
- Edamame
- Tofu
- Tempeh
Grains:
- Quinoa
- White Rice
- Brown Rice
- Rice Cakes
- Whole Grain Bread
- Sweet Potato
- Russet Potato
- Oats
- Seitan
- Whole Wheat Pasta
Fruits & Vegetables:
- Apples
- Bananas
- Oranges
- Orange Juice
- Blueberries
- Brussels Sprouts
- Green Peas
- Broccoli
- Asparagus
- Carrots
- Avocado
- Salad mix
Protein Powder:
- Plant-Based Protein Powder (Chocolate and Vanilla)
- Plant-Based Protein Bar
Oil, Seasonings, & Marinades:
- Olive Oil
- Low-fat Salad Dressing (or regular if you're bulking)
- Salt and Pepper
- Various Spices and Marinades
Your Vegan Bodybuilding Meal Plan
Using the food items listed in the shopping list above, we've put together a complete vegan bodybuilder meal plan for bulking and cutting. Keep in mind this is just a sample plan. You can alter it slightly to your preferences and your specific TDEE.
Maintaining our above example, here are the calorie and macronutrient breakdowns for a moderately active 160-pound person.
Total Daily Energy Expenditure: 160 x 15 = 2400
Daily macro goals for building muscle:
To build muscle, add 15% additional calories to your maintenance. Your muscle-building equation should look like this: 2400 + 15% = 2760
- 2760 calories
- Protein: 160g
- Carbohydrates: 360g
- Fat (25%): 75g
Daily macro goals for fat loss:
To lose fat, reduce 500 calories from TDEE. Your fat loss equation will look like this: 2400 - 500 = 1900 calories.
- 1900 calories
- Protein: 160g
- Carbohydrates: 190g
- Fat (25%): 55g
Please note that in the sample meal plans, all of the macros listed are approximate.
7-Day Vegan Bodybuilding Meal Plan for Bulking & Muscle Gain
Ready to pack on some serious muscle following a plant based diet? Start by following this 7-day meal plan. You can then continue following it after the week is over, making substitutions and modifications as you see fit.
Monday:
Daily nutrition breakdown: 2741.5 calories, 158.5g protein, 361.5g carbs, 73.5g fat
Breakfast:
1 scoop vegan protein powder
8oz soy milk
120g oats
1 medium apple
Nutrition Info:
763.5 calories
40g protein
116g carbs
15.5g fat
Lunch:
1 can lentil soup
30g hemp seeds
Nutrition Info:
438 calories
28g protein
50g carbs
14g fat
Dinner:
220g white rice
100g black beans
6oz tofu
100g asparagus
2 tsp olive oil
Nutrition Info:
802.5 calories
43.5g protein
115.5g carbs
18.5g fat
Snack:
1 scoop vegan protein powder
8oz soy milk
2 slices whole grain bread
32g peanut butter
1 medium banana
Nutrition Info:
737.5 calories
47g protein
80g carbs
25.5g fat
Tuesday:
Daily nutrition breakdown: 2771.5 calories, 156.6g protein, 362g carbs, 77.5g fat
Breakfast:
6oz tofu
2 slices whole grain bread
32g peanut butter
1 medium banana
100g blueberries
Nutrition Info:
747 calories
37g protein
89g carbs
27g fat
Lunch:
100g black beans
170g green peas
28g pumpkin seeds
1 medium orange
Nutrition Info:
611 calories
31g protein
97g carbs
11g fat
Dinner:
166g tempeh
220g white rice
100g broccoli
Nutrition Info:
663.5 calories
38.5g protein
83.5g carbs
19.5g fat
Snack:
1 1/2 scoops vegan protein powder
8oz soy milk
80g oats
15g almonds
1 medium apple
Nutrition Info:
737.5 calories
47g protein
80g carbs
25.5g fat
Wednesday:
Daily nutrition breakdown: 2810 calories, 160g protein, 367g carbs, 78g fat
Breakfast:
170g almond milk yogurt
1 scoop vegan protein powder
80g oats
1 medium banana
100g blueberries
Nutrition Info:
860 calories
37g protein
124g carbs
24g fat
Lunch:
42g seitan
220g rice
50g chopped broccoli
50g chopped carrots
1 tsp olive oil
Nutrition Info:
597 calories
39g protein
93.5g carbs
7.5g fat
Dinner:
185g quinoa
170g green peas
48g chia seeds
100g brussels sprouts
Nutrition Info:
643.5 calories
24g protein
93g carbs
19.5g fat
Snack:
2 scoops vegan protein powder
12oz soy milk
32g peanut butter
2 plain rice cakes
1 medium apple
Nutrition Info:
711 calories
60g protein
57g carbs
27g fat
Thursday:
Daily nutrition breakdown: 2744 calories, 154g protein, 370g carbs, 72g fat
Breakfast:
80g oats
1oz almonds
1 medium orange
Nutrition Info:
604 calories
16g protein
90g carbs
20g fat
Lunch:
6oz tofu
290g white rice
100g broccoli
1tbs olive oil
Nutrition Info:
852 calories
51g protein
108g carbs
24g fat
Dinner:
145g white rice
100g black beans
50g asparagus
Nutrition Info:
458 calories
20g protein
90g carbs
2g fat
Snack:
2 scoops vegan protein powder
2 slices whole grain bread
32g peanut butter
1 medium banana
Nutrition Info:
830 calories
67g protein
82g carbs
26g fat
Friday:
Daily nutrition breakdown: 2773 calories, 148g protein, 363g carbs, 81g fat
Breakfast:
2 slices whole grain toast
32g peanut butter
1 medium banana
8oz orange juice
Nutrition Info:
649 calories
21g protein
94g carbs
21g fat
Lunch:
166g tempeh
12oz sweet potato
Large green salad
2tbs salad dressing
Nutrition Info:
834 calories
39g protein
102g carbs
30g fat
Dinner:
300g edamame
145g white rice
Nutrition Info:
587 calories
41g protein
72g carbs
15g fat
Snack:
2 scoops vegan protein powder
8oz soy milk
80g oats
15g cashews
1 medium apple
Nutrition Info:
802 calories
52g protein
95g carbs
15g fat
Saturday:
Daily nutrition breakdown: 2762 calories, 163g protein, 352g carbs, 78g fat
Breakfast:
80g oats
32g peanut butter
100g blueberries
Nutrition Info:
570 calories
18g protein
75g carbs
22g fat
Lunch:
300g whole wheat pasta
1tbs olive oil
6oz tofu
Nutrition Info:
688 calories
34g protein
84g carbs
24g fat
Dinner:
166g tempeh
290g brown rice
100g black or pinto beans
Nutrition Info:
937 calories
56g protein
147g carbs
21g fat
Snack:
2 scoops vegan protein powder
8oz soy milk
1 medium banana
32g almond butter
Nutrition Info:
503 calories
55g protein
46g carbs
11g fat
Sunday:
Daily nutrition breakdown: 2778 calories, 172g protein, 356g carbs, 74g fat
Breakfast:
2 scoops vegan protein powder
8oz soy milk
1 medium banana
16g almond butter
Nutrition Info:
503 calories
55g protein
46g carbs
11g fat
Lunch:
12oz russet potato
1tbs olive oil
6oz tofu
Nutrition Info:
606 calories
26g protein
76g carbs
22g fat
Dinner:
249g tempeh
290g white rice
100g black beans
Nutrition Info:
1174 calories
71g protein
155g carbs
30g fat
Snack:
1 vegan protein bar
1 apple
1 orange
Nutrition Info:
455 calories
20g protein
79g carbs
11g fat
7-Day Vegan Bodybuilding Meal Plan for Cutting & Fat Loss
There is an 860-calorie difference between building muscle and losing fat. If you're cutting, the calorie target becomes 1,900 calories per day. The protein stays the same, while fats and carbohydrates decrease.
Monday:
Daily nutrition breakdown: 1912 calories, 161g protein, 200g carbs, 52g fat
Breakfast:
2 scoops vegan protein powder
12oz soy milk
40g oats
1 medium apple
Nutrition Info:
613 calories
57g protein
67g carbs
13g fat
Lunch:
1 can lentil soup
30g hemp seeds
Nutrition Info:
438 calories
28g protein
50g carbs
14g fat
Dinner:
72.5g white rice
50g black beans
6oz tofu
50g asparagus
1tsp olive oil
Nutrition Info:
404 calories
28g protein
41.5g carbs
14g fat
Snack:
2 scoops vegan protein powder
12oz soy milk
1 medium banana
Nutrition Info:
459 calories
48g protein
42g carbs
11g fat
Tuesday:
Daily nutrition breakdown: 1883 calories, 151g protein, 187g carbs, 59g fat
Breakfast:
6oz tofu
2 slices whole grain bread
16g peanut butter
Nutrition Info:
571 calories
32g protein
43g carbs
19g fat
Lunch:
100g black beans
170g green peas
28g pumpkin seeds
Nutrition Info:
511 calories
31g protein
72g carbs
11g fat
Dinner:
166g tempeh
145g white rice
100g broccoli
Nutrition Info:
663.5 calories
36g protein
61g carbs
19g fat
Snack:
2 scoops vegan protein powder
12oz soy milk
Nutrition Info:
342 calories
52g protein
11g carbs
10g fat
Wednesday:
Daily nutrition breakdown: 1858.5 calories, 159g protein, 192g carbs, 50.5g fat
Breakfast:
170g almond milk yogurt
2 scoops vegan protein powder
40g oats
Nutrition Info:
562 calories
51g protein
40g carbs
22g fat
Lunch:
42g seitan
145g rice
100g broccoli
1tsp olive oil
Nutrition Info:
451 calories
36g protein
61g carbs
7g fat
Dinner:
185g quinoa
170g green peas
100g brussels sprouts
Nutrition Info:
387.5 calories
16g protein
73g carbs
3.5g fat
Snack:
2 scoops vegan protein powder
12oz soy milk
16g peanut butter
Nutrition Info:
458 calories
56g protein
18g carbs
18g fat
Thursday:
Daily nutrition breakdown: 1858 calories, 158g protein, 185g carbs, 54g fat
Breakfast:
1 scoop vegan protein powder
40g oats
1oz almonds
1 medium orange
Nutrition Info:
502 calories
31g protein
54g carbs
18g fat
Lunch:
6oz tofu
145g white rice
100g broccoli
1/2 tbs olive oil
Nutrition Info:
461 calories
23g protein
54g carbs
17g fat
Dinner:
56g seitan
100g broccoli
Nutrition Info:
249 calories
42g protein
18g carbs
1g fat
Snack:
2 scoops vegan protein powder
8oz soy milk
2 slices whole grain bread
16g peanut butter
Nutrition Info:
626 calories
63g protein
54g carbs
18g fat
Friday:
Daily nutrition breakdown: 1832 calories, 146g protein, 193g carbs, 64g fat
Breakfast:
2 slices whole grain toast
32g peanut butter
1 medium banana
Nutrition Info:
549 calories
21g protein
69g carbs
21g fat
Lunch:
166g tempeh
Large green salad
2tbs low-fat salad dressing
Nutrition Info:
422 calories
32g protein
33g carbs
18g fat
Dinner:
150g edamame
100g tempeh
Nutrition Info:
387 calories
36g protein
27g carbs
15g fat
Snack:
2 scoops vegan protein powder
8oz soy milk
80g oats
Nutrition Info:
617 calories
58g protein
67g carbs
13g fat
Saturday:
Daily nutrition breakdown: 1917 calories, 148g protein, 194g carbs, 61g fat
Breakfast:
80g oats
16g peanut butter
50g blueberries
Nutrition Info:
470 calories
14g protein
72g carbs
14g fat
Lunch:
150g whole wheat pasta
6oz tofu
Nutrition Info:
424 calories
26g protein
44g carbs
16g fat
Dinner:
166g tempeh
100g broccoli
Nutrition Info:
390 calories
31g protein
26g carbs
18g fat
Snack:
3 scoops vegan protein powder
16oz soy milk
1 medium banana
Nutrition Info:
633 calories
77g protein
52g carbs
13g fat
Sunday:
Daily nutrition breakdown: 1854 calories, 149g protein, 193g carbs, 54g fat
Breakfast:
2 scoops vegan protein powder
8oz soy milk
1 medium banana
Nutrition Info:
439 calories
51g protein
43g carbs
7g fat
Lunch:
8oz russet potato
6oz tofu
Nutrition Info:
384 calories
26g protein
52g carbs
8g fat
Dinner:
249g tempeh
145g white rice
Nutrition Info:
736 calories
52g protein
69g carbs
28g fat
Snack:
1 vegan protein bar
Nutrition Info:
255 calories
20g protein
29g carbs
11g fat
What to do after this 7-day vegan meal plan
After following our meal plan, you have a few different options. One, you can mix and match other foods based on your preferences to stay on track. The 7-day sample meal plans give you a general idea of a quality day of eating, but you don't have to eat the same foods every day.
If you enjoy having your meals planned out for you but want more variety week-to-week, another great option is to use a prepared vegan meal delivery company, like Trifecta Nutrition, which is catered to athletes and bodybuilders.
Once you reach your goals, muscle building, or fat loss, you can adjust your calories to maintain your progress for the long term.
FAQs
Let's answer some frequently asked questions regarding high protein vegan foods and building muscle on a plant based diet.
Can vegans build muscle?
The short answer is, yes, vegans can build muscle. Contrary to what you may have read, you can eat enough protein from plant-based sources to build muscle, like these top vegan bodybuilders.
Will I lose muscle following a vegan diet?
As long as you eat in a calorie surplus, consume roughly one gram of protein per pound of body weight, and follow a progressive overload resistance training program, you will not lose muscle on a vegan diet.
What are the best protein sources for vegan bodybuilders?
The best veggie protein sources for vegan bodybuilders are beans, lentils, hemp seeds, chia seeds, soy milk, peanut butter, edamame, tofu, tempeh, seitan, quinoa, and vegan protein powder.
How much protein should a vegan bodybuilder eat per day?
Most vegan protein sources are lower quality than animal sources, meaning you need to eat more to get the same benefits. A vegan bodybuilder should eat at least one gram of protein per pound of body weight per day.
What are the best fat sources for vegan bodybuilders?
The best fat sources for vegan bodybuilders are nuts, nut butter, seeds, avocado, olive oil, and coconut oil.
What are the best carbohydrate sources for vegan bodybuilders?
The best carbohydrate sources for vegan bodybuilders are the same as those for non-vegan bodybuilders and include oatmeal, rice, sweet potatoes, russet potatoes, fruit, and vegetables.
How long can I do a vegan diet?
As long as your vegan diet is set up well and not deficient in any macro or micronutrients, you can follow it for as long as you would like.
What are the disadvantages of vegan bodybuilding?
Eating too many carbs and fat, particularly when in a fat phase, can be more challenging on a vegan bodybuilding diet. Another downside is poor amino acid profile and digestibility. Many vegan protein sources are incomplete proteins, so you must combine foods to ensure you get all nine essential amino acids. Lastly, there is a risk for vitamin B12 deficiency with vegan diets since vitamin B12 is only in meat and dairy foods.
Are there benefits to the vegan diet for bodybuilders?
One benefit of a vegan diet for bodybuilders is a low saturated fat intake. Research shows eating a high saturated fat diet is associated with an elevated risk of coronary heart disease2. Saturated fat is often solid at room temperature and is mainly in animal foods. Examples of high-saturated fat foods include pork, red meat, milk, and cheese.
What's the difference between regular vegan diets and vegan diets for bodybuilders?
The most significant difference between a regular vegan diet and vegan diets for bodybuilders comes down to macronutrient content. A bodybuilding vegan diet will be higher in protein and typically lower in fat. Both a regular and vegan bodybuilder diet generally are moderate to high in carbohydrates.
Author: Kyle Hunt, Hunt Fitness
If you love following a meal plan but are looking for more variety than one 7-day menu can offer, a meal delivery service may be the ideal solution for you! Check out these 7 Best Vegan Meal Delivery Services, which provide delicious vegan meals with no grocery shopping or meal prep, delivered right to your doorstep.
References:
[*]Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … Phillips, S. M. (2017). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
[*]Zong G, Li Y, Wanders AJ, Alssema M, Zock PL, Willett WC, Hu FB, Sun Q. Intake of individual saturated fatty acids and risk of coronary heart disease in US men and women: two prospective longitudinal cohort studies. BMJ. 2016 Nov 23;355:i5796. DOI: 10.1136/BMJ.i5796. PMID: 27881409; PMCID: PMC5121105.
Click here to view the article.
