Written by Kyle Hunt | BEXSci.
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
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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.
It’s also common for vegans to lean on meal replacement shakes as a simple and convenient way to ensure you’re hitting your daily macros and calories. Take Instant Knockout Complete as an example: one serving provides 400 calories, 35g Protein, 35g low GI carbs, and 13g fat, as well as about 20% of your daily recommended intake for all 27 essential vitamins and minerals, helping to stave off any deficiencies that may negatively affect your health. This shake takes about 2 minutes total to make and tastes great.
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 that's perfect for vegan bodybuilding diets. It's packed with high-protein foods, carbs, and healthy fats to make shopping for your vegan bodybuilding meal plan easy.
In addition to this list of staple foods, 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
- Frozen Mixed Berries
- 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 |
Nutrition Info: |
|
Lunch: |
1 can lentil soup |
Nutrition Info: |
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Dinner: |
220g white rice |
Nutrition Info: |
|
Snack: |
1 scoop vegan protein powder |
Nutrition Info: |
Tuesday:
Daily nutrition breakdown: 2771.5 calories, 156.6g protein, 362g carbs, 77.5g fat
|
Breakfast: |
6oz tofu |
Nutrition Info: |
|
Lunch: |
100g black beans |
Nutrition Info: |
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Dinner: |
166g tempeh |
Nutrition Info: |
|
Snack: |
1 1/2 scoops vegan protein powder |
Nutrition Info: |
Wednesday:
Daily nutrition breakdown: 2810 calories, 160g protein, 367g carbs, 78g fat
|
Breakfast: |
170g almond milk yogurt |
Nutrition Info: |
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Lunch: |
42g seitan |
Nutrition Info: |
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Dinner: |
185g quinoa |
Nutrition Info: |
|
Snack: |
2 scoops vegan protein powder |
Nutrition Info: |
Thursday:
Daily nutrition breakdown: 2744 calories, 154g protein, 370g carbs, 72g fat
|
Breakfast: |
80g oats |
Nutrition Info: |
|
Lunch: |
6oz tofu |
Nutrition Info: |
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Dinner: |
145g white rice |
Nutrition Info: |
|
Snack: |
2 scoops vegan protein powder |
Nutrition Info: |
Friday:
Daily nutrition breakdown: 2773 calories, 148g protein, 363g carbs, 81g fat
|
Breakfast: |
2 slices whole grain toast |
Nutrition Info: |
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Lunch: |
166g tempeh |
Nutrition Info: |
|
Dinner: |
300g edamame |
Nutrition Info: |
|
Snack: |
2 scoops vegan protein powder |
Nutrition Info: |
Saturday:
Daily nutrition breakdown: 2762 calories, 163g protein, 352g carbs, 78g fat
|
Breakfast: |
80g oats |
Nutrition Info: |
|
Lunch: |
300g whole wheat pasta |
Nutrition Info: |
|
Dinner: |
166g tempeh |
Nutrition Info: |
|
Snack: |
2 scoops vegan protein powder |
Nutrition Info: |
Sunday:
Daily nutrition breakdown: 2778 calories, 172g protein, 356g carbs, 74g fat
|
Breakfast: |
2 scoops vegan protein powder |
Nutrition Info: |
|
Lunch: |
12oz russet potato |
Nutrition Info: |
|
Dinner: |
249g tempeh |
Nutrition Info: |
|
Snack: |
1 vegan protein bar |
Nutrition Info: |
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 |
Nutrition Info: |
|
Lunch: |
1 can lentil soup |
Nutrition Info: |
|
Dinner: |
72.5g white rice |
Nutrition Info: |
|
Snack: |
2 scoops vegan protein powder |
Nutrition Info: |
Tuesday:
Daily nutrition breakdown: 1883 calories, 151g protein, 187g carbs, 59g fat
|
Breakfast: |
6oz tofu |
Nutrition Info: |
|
Lunch: |
100g black beans |
Nutrition Info: |
|
Dinner: |
166g tempeh |
Nutrition Info: |
|
Snack: |
2 scoops vegan protein powder |
Nutrition Info: |
Wednesday:
Daily nutrition breakdown: 1858.5 calories, 159g protein, 192g carbs, 50.5g fat
|
Breakfast: |
170g almond milk yogurt |
Nutrition Info: |
|
Lunch: |
42g seitan |
Nutrition Info: |
|
Dinner: |
185g quinoa |
Nutrition Info: |
|
Snack: |
2 scoops vegan protein powder |
Nutrition Info: |
Thursday:
Daily nutrition breakdown: 1858 calories, 158g protein, 185g carbs, 54g fat
|
Breakfast: |
1 scoop vegan protein powder |
Nutrition Info: |
|
Lunch: |
6oz tofu |
Nutrition Info: |
|
Dinner: |
56g seitan |
Nutrition Info: |
|
Snack: |
2 scoops vegan protein powder |
Nutrition Info: |
Friday:
Daily nutrition breakdown: 1832 calories, 146g protein, 193g carbs, 64g fat
|
Breakfast: |
2 slices whole grain toast |
Nutrition Info: |
|
Lunch: |
166g tempeh |
Nutrition Info: |
|
Dinner: |
150g edamame |
Nutrition Info: |
|
Snack: |
2 scoops vegan protein powder |
Nutrition Info: |
Saturday:
Daily nutrition breakdown: 1917 calories, 148g protein, 194g carbs, 61g fat
|
Breakfast: |
80g oats |
Nutrition Info: |
|
Lunch: |
150g whole wheat pasta |
Nutrition Info: |
|
Dinner: |
166g tempeh |
Nutrition Info: |
|
Snack: |
3 scoops vegan protein powder |
Nutrition Info: |
Sunday:
Daily nutrition breakdown: 1854 calories, 149g protein, 193g carbs, 54g fat
|
Breakfast: |
2 scoops vegan protein powder |
Nutrition Info: |
|
Lunch: |
8oz russet potato |
Nutrition Info: |
|
Dinner: |
249g tempeh |
Nutrition Info: |
|
Snack: |
1 vegan protein bar |
Nutrition Info: |
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. You can even get creative and throw in some of these high protein vegan breakfast recipes to add some more variety to your diet.
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.
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 deliver delicious vegan meals right to your door step, no grocery shopping or meal prep required!
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.
Kyle Hunt
Author