Vegan full meal plan for bodybuilding for beginner

Vegan full meal plan for bodybuilding for beginner

Table of Contents

What is a VEGAN MEAL PLAN

A vegan meal plan is a diet that excludes all animal-derived products, including meat, fish, dairy, eggs, and honey. Instead, a vegan diet focuses on plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds.

A well-planned vegan meal plan can provide all the necessary nutrients for good health, including protein, iron, calcium, and vitamin B12, which are typically found in animal-based products. However, it is important to pay attention to the balance and variety of foods in your diet to ensure you are meeting your nutritional needs.

Some benefits of a vegan meal plan include a lower risk of chronic diseases like heart disease, type 2 diabetes, and certain types of cancer. It can also be more environmentally sustainable and ethical as it reduces the demand for animal agriculture and supports a more plant-based food system.

CALORIC INTAKE required for muscle gain

To gain muscle on a vegan diet, it is important to consume enough calories to support muscle growth and repair. This calorie intake will vary depending on factors such as age, sex, weight, height, and activity level. However, as a general rule of thumb, you should aim to consume around 500 extra calories per day above your maintenance calories to support muscle gain.

To calculate your maintenance calories, you can use an online calculator or consult with a registered dietitian. Once you have determined your maintenance calories, you can add 500 calories to that number to create a calorie surplus for muscle gain.

In terms of macronutrient breakdown, a good starting point for muscle gain on a vegan diet is to aim for approximately 25-30% of your calories to come from protein, 45-55% from carbohydrates, and 20-25% from healthy fats. This breakdown will also vary depending on your individual needs and preferences.

It is important to choose nutrient-dense, whole foods to meet your calorie and macronutrient needs. This can include foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. Make sure to also stay hydrated by drinking plenty of water throughout the day to support muscle growth and recovery.

Where do we get protein for a vegan diet?

Protein is an essential nutrient that plays a crucial role in building and repairing tissues in the body, including muscles, bones, and skin. While animal products are a common source of protein, many plant-based sources of protein are suitable for a vegan diet. Here are some examples:

Legumes: Legumes, such as lentils, chickpeas, black beans, and peas, are a great source of protein for vegans. They are also high in fiber, iron, and other nutrients.
Whole grains: Whole grains like quinoa, brown rice, and oats contain a good amount of protein as well as fiber and other essential nutrients.
Nuts and seeds: Nuts and seeds, such as almonds, cashews, chia seeds, and hemp seeds, are rich in protein, healthy fats, and other important nutrients.
Soy products: Soy products like tofu, tempeh, and edamame are good sources of protein and other nutrients. They are also versatile and can be used in a variety of dishes.
Vegetables: While not as high in protein as other sources, some vegetables like broccoli, spinach, and Brussels sprouts contain a good amount of protein and are also high in fiber and other nutrients.

Example

Tempeh – 31g of protein/ one cup
Tofu – 10g of protein/ 0.5 cup
Quinoa – 8g of protein/ one cup
Lentils – 18g of protein/ one cup
Seitan – 75g of protein/ 100g
Nuts – ~ 27g of protein/ one cup
Nut butter like peanut butter and almond butter – 3.5g of protein/ 1 tbsp
Chickpeas – 39g of protein/ one cup
Brown rice – 5g of protein/ one cup
Black beans – 8g of protein/ 0.5 cup

By incorporating a variety of these plant-based sources of protein into your vegan diet, you can meet your daily protein needs and support muscle growth and repair.

It is important to note that some vegan protein sources may be incomplete, meaning they lack one or more essential amino acids. However, by combining different protein sources throughout the day, vegans can ensure they are getting all the necessary amino acids.

Carbs required in a vegan diet

Carbohydrates are an important macronutrient that provides energy for the body, particularly during physical activity. A well-planned vegan diet should include an adequate amount of carbohydrates to support energy needs and overall health.

Whole food sources of carbohydrates in a vegan diet include fruits, vegetables, whole grains, legumes, and starchy vegetables like potatoes and sweet potatoes. These foods also provide important vitamins, minerals, fiber, and antioxidants.

It is important to choose complex carbohydrates, which are digested more slowly and provide sustained energy, rather than refined carbohydrates like white bread, pasta, and sugary snacks, which can lead to blood sugar spikes and crashes.

In terms of macronutrient breakdown, a good starting point for a vegan diet is to aim for approximately 45-55% of your calories to come from carbohydrates, with the remainder coming from protein and healthy fats. However, this breakdown may vary depending on individual needs and preferences.

Overall, incorporating a variety of whole food sources of carbohydrates into your vegan diet can help support energy needs and overall health.

Below are some high-carb vegan foods for bodybuilding

Here are some examples of vegan carbohydrate sources along with their approximate calorie counts:

1-Fruits:

Apple (1 medium): 95 calories
Banana (1 medium): 105 calories
Orange (1 medium): 62 calories
Blueberries (1 cup): 85 calories
Mango (1 medium): 135 calories

2-Vegetables:

Sweet potato (1 medium): 100 calories
Carrots (1 cup): 52 calories
Broccoli (1 cup): 55 calories
Spinach (1 cup): 7 calories
Bell pepper (1 medium): 24 calories

3- Whole grains:

Brown rice (1 cup cooked): 216 calories
Quinoa (1 cup cooked): 222 calories
Oats (1 cup cooked): 147 calories
Barley (1 cup cooked): 193 calories
Whole wheat bread (1 slice): 100-120 calories

4- Legumes:

Lentils (1 cup cooked): 230 calories
Chickpeas (1 cup cooked): 269 calories
Black beans (1 cup cooked): 227 calories
Kidney beans (1 cup cooked): 215 calories
Green peas (1 cup): 118 calories

5- Starchy vegetables:

Potato (1 medium): 110 calories
Sweet potato (1 medium): 100 calories
Corn (1 ear): 99 calories
Butternut squash (1 cup cooked): 82 calories
Acorn squash (1 cup cooked): 115 calories

Note- that these calorie counts are approximate and may vary depending on factors like cooking method and portion size. It is important to include a variety of whole food sources of carbohydrates in your vegan diet to meet your energy needs and support overall health.

The healthy fat in a vegan diet

Healthy fats play a crucial role in supporting muscle growth and athletic performance in bodybuilding. Here are some benefits of healthy fats in bodybuilding:

Improved energy levels: Healthy fats are a great source of energy for the body, providing a long-lasting source of fuel for workouts and helping to prevent fatigue.
Enhanced nutrient absorption: Many vitamins and minerals, including vitamins A, D, E, and K, are fat-soluble, meaning that they need to be consumed with fat to be properly absorbed by the body. Including healthy fats in your diet can help to ensure that you are getting the most out of the nutrients in the foods you eat.
Hormone regulation: As mentioned earlier, hormones in the body are made from fats, including testosterone, which plays a critical role in muscle growth and recovery. Consuming adequate amounts of healthy fats can help to support healthy hormone production and regulation.
Reduced inflammation: Omega-3 fatty acids, which are found in sources like fish oil, flaxseeds, and chia seeds, have anti-inflammatory properties that can help to reduce muscle soreness and inflammation following workouts.

It’s important to remember that healthy fats are calorie-dense, so it’s important to consume them in moderation as part of a balanced diet. Aim for around 20-25% of your daily calories to come from healthy fats, with the remainder coming from carbohydrates and protein.

Below are some healthy fat vegan foods for bodybuilding

Here are some examples of vegan foods that are high in healthy fats, along with their quantities:

1- Nuts and seeds:

Almonds (1/4 cup): 15 grams of fat
Chia seeds (1 ounce): 9 grams of fat
Flaxseeds (1 tablespoon): 4 grams of fat
Walnuts (1/4 cup): 18 grams of fat

2- Avocado (1 medium):

Total fat: 21 grams
Monounsaturated fat: 14.7 grams

3- Coconut:

Coconut oil (1 tablespoon): 14 grams of fat
Coconut milk (1/2 cup): 13 grams of fat
Shredded coconut (1/4 cup): 15 grams of fat

4- Olives and olive oil:

Olives (1/4 cup): 8 grams of fat
Olive oil (1 tablespoon): 14 grams of fat

5- Soy products:

Tofu (1/2 cup): 10 grams of fat
Tempeh (1/2 cup): 11 grams of fat
Soy milk (1 cup): 4 grams of fat

Keep in mind that while these foods are high in healthy fats, they are also calorie-dense, so it’s important to consume them in moderation as part of a balanced diet. Aim for around 20-25% of your daily calories to come from healthy fats, with the remainder coming from carbohydrates and protein.

Vegan full meal plan for bodybuilding

A vegan bodybuilding meal plan should provide enough protein, carbohydrates, and healthy fats to support muscle growth and recovery while also fueling intense workouts. Here is an example of a one-day vegan bodybuilding meal plan:

Meal 1: Breakfast

1 cup oatmeal
1 scoop of vegan protein powder
1 tbsp peanut butter
1 banana
1 cup unsweetened almond milk

Meal 2: Mid-Morning Snack

1 apple
1/4 cup almonds

Meal 3: Lunch

1 cup quinoa
1 cup mixed vegetables (broccoli, cauliflower, carrots)
4 oz tofu
1 tbsp olive oil

Meal 4: Pre-Workout Snack

1 slice whole wheat bread
2 tbsp hummus
1/2 avocado

Meal 5: Post-Workout Shake

1 scoop of vegan protein powder
1 banana
1 cup unsweetened almond milk

Meal 6: Dinner

4 oz seitan (or another vegan protein source)
1 cup brown rice
1 cup mixed vegetables (spinach, kale, bell peppers)
1 tbsp coconut oil

Meal 7: Evening Snack

1 cup soy yogurt
1/4 cup granola

Remember to adjust portion sizes based on your individual caloric needs and activity level. Also, make sure to stay hydrated throughout the day by drinking plenty of water.

Conclusion

A vegan diet can provide all the nutrients necessary for muscle gain and athletic performance, including protein, carbohydrates, healthy fats, and essential vitamins and minerals. To ensure adequate nutrient intake, it’s important to consume a variety of whole plant-based foods, including legumes, whole grains, fruits, vegetables, nuts, and seeds.

In terms of macronutrient breakdown, a vegan diet for muscle gain should typically consist of around 1.2-1.7 grams of protein per kilogram of body weight, 20-30% of calories from healthy fats, and the remainder from carbohydrates. It’s important to also consume enough calories to support muscle growth and recovery, with a caloric surplus of around 250-500 calories per day being recommended for muscle gain.

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