Vegan BodyBuilding Diet: A 7-Day Meal Plan

Affiliate disclosure: Some links on this page may earn us a small commission at no cost to you.

Veganism has become popular around the world in recent years as awareness of health, environmental, and animal welfare issues has grown. Athletes are embracing vegan diets too. This article will get you up to speed on the vegan bodybuilding diet: which foods to eat, which to avoid, and a sample 7-day meal plan for your convenience.

Vegan Bodybuilding Diet

A vegan bodybuilding diet is one that is completely free from foods of animal origin. Compared with a standard vegan diet, a vegan bodybuilding diet is higher in protein. Bodybuilders need more nutrient-dense food to support muscular development. About 0.7 to 1.0 grams of protein per pound of body weight per day is recommended for optimal muscle growth, and a 10 to 20 percent calorie surplus also helps gain muscle mass. Plant proteins vary in their amino acid profiles and digestibility: some, like soy and quinoa, are complete proteins, while others are lower in one or more essential amino acids. Eating a variety of protein sources across the day covers all of them, so with planning there is no need to compromise muscle growth. Our plant-based diet for muscle growth guide breaks down these protein targets further.

How To Plan the Diet?

When planning a vegan diet, choose ingredients carefully and make sure they deliver the nutrients you need in the right amounts. Before starting, it helps to map out a 7-day meal plan. Here is what to consider:

Find foods with high protein content

• Bodybuilders require a high amount of protein for proper muscle growth. As a bodybuilder, lean on high-protein food sources. Since some plant proteins are lower in certain essential amino acids, eat a wide variety of foods to cover them all. Good options include tofu, seitan, quinoa and many leguminous foods. Vegan protein powder can help you hit your target and maximize muscle growth.

Ensure the intake of plenty of fluids

• Fruits, vegetables, grains, and legumes have high fiber content. Eating a lot of these foods raises your fiber intake, which can cause bloating, abdominal pain and flatulence. Drinking enough water helps: 1 ml of fluid per calorie is a common guideline to offset high fiber intake.

You have to educate yourself

• Take time to educate yourself. Because vegan diets exclude certain food groups, the risk of nutritional deficiency is higher. To avoid this, learn which foods carry which key nutrients. Plenty of articles on this site can help, starting with the pros and cons of a vegan diet.

Food source should have enough fat

• To hit your calorie target, eat enough fat. Fat provides more than twice the calories per gram of carbs or protein, which makes it useful for muscle development. About 0.5 grams of fat per pound of body weight per day is a common target.

Benefits of a Vegan Diet

A vegan diet offers several benefits.

1. Reduces the risk of heart diseases

Vegans have a significantly lower risk of heart disease. Vegan diets are lower in saturated fat and cholesterol, which reduces heart disease risk. Besides, vegan diets have higher fiber content that is proven beneficial for the heart. Higher fiber intake is linked to lower rates of stroke and heart disease.

2. Maintains healthy body weight

Vegans tend to have a lower body mass index than people on traditional diets. A vegan diet makes it easier to manage body weight, which helps bodybuilders stay lean while building muscle.

3. Less risk of cancers

A vegan diet is associated with a reduced risk of various types of cancer. Intake of foods with high fiber content, micronutrients and phytonutrients is beneficial for the body. A higher BMI is associated with an increased risk of cancer, and since a vegan diet tends to lower BMI, it also reduces cancer risk. High intake of processed red meat is linked to higher colorectal cancer risk, so avoiding it is protective.

Disadvantages Of Vegan Bodybuilding Diet

Despite its many benefits, a vegan bodybuilding diet can have the following disadvantages:

• Nutrient deficiency risk. Abstaining from animal products reduces the intake of calcium, omega-3 fatty acids, iron, zinc, vitamin B12 and vitamin D. These deficiencies can be corrected with supplements, and vegan omega-3 supplements are easily available.

• Higher fiber intake. Too much fiber may lead to bloating, flatulence and abdominal pain. Fiber intake of 25 and 38 grams per day is recommended for women and men respectively, which is easily exceeded on a vegan diet.

• Harder to meet protein and calorie targets. Vegan diets are high in fiber but can be low in protein and calories per bite, so hitting your targets takes planning without animal products in the mix.

What Type Of Food To Eat?

You can include the following foods in your diet:

1. Quinoa and amaranth

These two pseudograins are complete sources of protein.

2. Hemp, flax, sunflower and chia seeds

These are rich sources of protein and omega-3 fatty acids.

3. Soy products

Soy products include tofu, edamame, soy milk, tempeh and soy protein powder.

4. Calcium-fortified plant milks and yogurt

Vegan diets are often deficient in certain nutrients. These fortified products are a rich source of calcium and vitamin D.

5. Meat substitutes

These meat substitutes are typically derived from soy or pea protein.

6. Beans and legumes

Beans and legumes are a good source of protein and fiber.

7. Nuts and Nut butter

Combined with a complementary protein source, they make an excellent protein source, and they are also a good source of fat.

8. Tahini

Tahini is made from sesame seeds. It is a rich source of fat and also serves as a source of protein.

9. Whole grains and cereals

They are a good source of protein, B vitamins and fiber.

10. Oats

Oats are a popular staple with a good amount of protein and fiber.

11. Sprouted grain breads

They are a good source of protein and carbohydrates.

12. Fruit and vegetables

Fruits and vegetables are an important part of any diet.

13. Nutritional yeast

It is mainly fortified with vitamin B12. It is mostly used in vegan cooking for its savory flavor.

14. Vegan dark chocolate

Vegan dark chocolate is high in antioxidants and contains some vitamins and minerals.

What Type Of Food To Avoid?

Vegan bodybuilding diets prohibit the following foods:

1. Animal food

A vegan diet prohibits the consumption of animal-based foods like meat, poultry, fish, eggs, dairy products.

2. Vegan junk food

Candy, ice cream, and some vegan protein bars should be avoided.

3. Mock meats and cheese

They are processed food with additives having lower nutrient content, so these products should be restricted.

7-Day Meal Plan (Sample)

A sample 7-day meal plan is described below, though calorie and micronutrient needs vary from person to person.

Day 1

Breakfast

Basically focus on food with high protein content. Oats, vegan protein powder, soy milk, banana and nut butter are good as breakfast.

Lunch

Lentils, vegan pasta, spinach, onion, beans and celery should be included in your diet.

Dinner

Teriyaki tempeh with broccoli and quinoa are excellent for dinner.

Snack

Enjoy a strawberry-banana protein shake!

Day 2

Breakfast

You can enjoy burritos made with tofu scramble and vegan tortillas with vegetables.

Lunch

Lentil loaf, kidney beans, veggies and nutritional yeast can be taken as lunch.

Dinner

You can have black bean veggie burger with sweet potato fries.

Snack

Oatmeal snack bars and peanut butter can be eaten as snacks.

Day 3

Breakfast

Sprouted grain bread, hemp and sunflower seeds.

Lunch

Vegan burrito made with rice and beans.

Dinner

Sweet and sour stir fry made with tofu, rice noodles and vegetables.

Snack

Mock tuna salad sandwich

Day 4

Breakfast

Cacao powder, vegan protein powder, almond milk, peanut butter

Lunch

Black bean and quinoa

Dinner

Kidney beans, tomatoes, red lentils

Snack

Roasted chickpea

Day 5

Breakfast

Pancake high in protein content made with whole grain flour, vegan protein powder

Lunch

Edamame, soba noodles

Dinner

Vegan sloppy joe made with veggies

Snack

Peanut butter

Day 6

Breakfast

Burritos with tofu scramble

Lunch

Quinoa, black bean, lentils

Dinner

Black bean veggie burger

Snack

Oatmeal made with oats

Day 7

Breakfast

Bread with sprouted grain

Lunch

Vegan burrito made from rice and beans.

Dinner

Tomatoes, lentils, soba noodles

Snack

Peanut butter

Conclusion

As people are becoming more conscious about health, veganism is becoming more popular. Traditional bodybuilding diets get plenty of protein from animal products, so vegan bodybuilders have to plan more carefully. A vegan diet reduces the risk of cancer, hypertension and several heart related diseases. Despite its manifold advantages, it may lead to nutrition deficiency, so plan your diet properly. For more training-side tips, see our 15 tips for the aspiring vegan bodybuilder. As always, this article should not be considered medical advice. Always consult a medical professional or dietician before making any changes to your diet.

Want a personalized eating plan based on your goals and lifestyle? Take the Vegan Eating Plan Quiz to find your archetype in 7 questions.