Vegetarian Meal Plan For Muscle Building


Vegetarian Meal Plan For Muscle Building If you are on the hunt for muscle building meal plans, you are certainly not alone. There are so many people out there that want to build muscle fast but without any harmful steroids. If you are looking for healthy lifestyle, to keep fit and want to build muscles then you can try this vegetarian meal plan. This menu is designed for weight lost and weight gain purpose.

How to Build Muscle on a Vegetarian Diet

To enhance your muscle protein synthesis and gain lean body mass while eating a vegetarian diet, follow these 9 straightforward recommendations.

It’s a popular myth that a vegetarian diet makes it difficult to gain muscle. After all, compared to legumes or entire grains, a chicken breast or steak has far more protein per ounce. But it is definitely possible to gain muscle while a vegetarian.

For vegetarians to gain muscle mass, they must be mindful of a few crucial dietary components. Any vegetarian who reads this post will be able to develop a plan to gain strength and develop muscle.

Why does muscle do?

You might be wondering why you should care about gaining muscle before we talk about the technique. I made the critical error of disregarding strength training and concentrating solely on logging mileage when I was a runner.

While the legs do get stronger as a result, the full body does not get stronger. A useful objective is to increase your lean muscle mass for a number of reasons, including:

  • Muscle burns more calories than fat, so increases in lean body mass can speed up your metabolism.
  • More muscle mass means you will have a lower overall body fat percentage.
  • Strength training helps you build stronger bones AND muscles.
  • More muscles can make it easier to perform daily activities, such as carrying multiple grocery bags or opening a stubborn jar of pickles.

Why is protein important?

Eating protein is crucial for gaining muscle because it is the substance that muscles are made of. Your muscles undergo a process of disintegration while you workout. Consuming enough protein will aid in muscle repair and growth.

How To Build Muscle On A Vegetarian (or Vegan) Diet

As a vegetarian, your diet’s sources of protein will be different from those of the typical meat-eater. Beans, lentils, whole grains (including quinoa, brown rice, and farro), nuts, seeds, dairy, and soy products are examples of plant-based proteins. For the busy athlete, plant-based protein powders can also be a source of protein, but they are by no means required to satisfy a vegetarian’s protein requirements.

Tips for plant-based eaters

While vegetarians and meat eaters may have different protein sources, both groups share the majority of other suggestions for gaining lean body mass. You may build muscle quickly by using these strategies.

1. Figure out your protein needs

Although protein consumption is currently a big subject, the daily requirement is actually far lower than you might imagine. The best way to determine the minimal quantity of protein your body needs (in grams) is to multiply 0.36 by your body weight. The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound.

That’s merely 54 grams of protein a day for a 150-pound person! Approximately 1.2 to 2.0 grams of protein per kilogram of body weight per day, or 0.5 to 1.0 grams per pound, are required by athletes. For a 150-pound person, that translates to roughly 75 to 150 grams of protein.

2. Eat different types of protein throughout the day

For optimal muscle growth, aim to eat 20-30 grams of protein at each main meal. Vegetarian foods that pack a protein punch include:

Beans & Lentils

When cooked, the versatile and nutrient-dense beans and lentils offer up to 15 grams of protein per cup. These vegan tacos with walnuts may be made with dried beans and a slow cooker. You might also try Greek or Moroccan lentil power bowls or Moroccan lentil soup.

Dairy products

A cup of milk provides 8 grams of protein, and the protein in ½ cup of Greek yogurt or cottage cheese is closer to 12-15 grams. My favorite way to use yogurt is in a smoothie, like this Sunshine Smoothie.

Sunshine Smoothie: Mango, Clementine, Banana, Coconut smoothie with no added sugar and 13 grams of protein

Soy products

Soy milk packs just as much protein as dairy milk, and other soy foods, like tofu and tempeh, have up to 10-12 grams of protein per cup. Check out these 17 Tofu Recipes of 14 Tempeh Recipes!

Whole grains

sushi Whole grains contribute a surprising supply of protein to the diet along with many other nutrients. Quinoa and whole wheat pasta (8 grams per cup), old-fashioned or steel-cut oats (5 grams per 12 cup), and whole wheat bread are among the grains with the highest protein content (5 grams per slice). A simple salad like this one with black beans and a honey-lime vinaigrette is a fantastic way to use quinoa as a base. A vegan sushi night could also be created with this quinoa bowl.

Nuts & Seeds

Making a great addition to salads, smoothies, and yogurt, nuts and seeds also contribute a good amount of protein. Examples include hemp seeds (10 grams per 3 Tablespoons), almonds (6 grams per ounce), and peanut butter (4 grams per Tablespoon). Whip up these Cinnamon Roasted Almonds for a yummy mid-day snack.

cinnamon roasted almonds

3. Plan your meals to include protein

You may receive a variety of nutrients in your diet by consuming protein from a number of sources.

For instance, you might eat black bean quesadilla for lunch, a bowl of oatmeal with walnuts and a glass of milk for breakfast, and a salad with hemp seeds, tofu, and a hard-boiled egg for supper. Over 60 grams of protein are present in just these meals!

That number increases to almost 100 grams if you include snacks like Greek yogurt and a peanut butter sandwich; this amount of protein would easily satisfy the requirements of a 150-pound someone trying to gain lean body mass!

4. Don’t be afraid of carbohydrates

Energy for all kinds of tasks is provided by carbohydrates, which are necessary. You won’t be able to perform at your peak or effectively gain lean body mass if you restrict carbs. Make carbs up 45–60% of your diet as a goal.

5. Eat complementary proteins

The building components of protein are amino acids. While the body is capable of producing some amino acids, others must be obtained through your diet. “Essential amino acids” are those that it is unable to produce. Why am I sharing this with you?

There are two types of proteins: “complete protein,” which includes all nine of the essential amino acids (amino acids that the body cannot produce on its own), and “incomplete protein,” which lacks all nine amino acids. All plant proteins but quinoa, soy, hemp, and chia are lacking essential amino acids. Animal proteins, in contrast, are ALL complete proteins.

The majority of vegetarian proteins, including beans, lentils, and brown rice, are insufficient on their own, therefore it’s crucial to combine them with other meals to create a complete protein. Complementary proteins are made by combining two or more vegetarian sources so that they each supply one or more of the required amino acids.

Combinations of complementary plant-based proteins include:

  • Beans and rice
  • Nut butter and whole grain bread
  • Lentil and barley
  • Hummus and pita
  • Oats and almonds

6. Vary your workouts

No matter how much protein you consume, it is virtually difficult to gain muscle without lifting weights or engaging in another sort of strength exercise. If your aerobic routines are your main priority, try including some bodyweight or strength training into your schedule. If you’ve never done strength training before, you can start by signing up for a circuit class, hiring a personal trainer, or watching YouTube videos.

7. Don’t skimp on iron

Although there are many vegetarian iron sources, they do not absorb iron as well as animal sources. Iron is crucial for the production of red blood cells and for distributing oxygen throughout the body. It is possible to get iron deficiency anemia if you don’t consume enough iron, which prevents your body from producing enough healthy red blood cells that deliver oxygen. In conclusion, eat plenty of foods high in iron, such as leafy greens, legumes, nuts, and seeds.

8. Include snacks in your diet

Unbelievably, the average American eats twice as many snacks per day as meals. But the majority of snacks are poor in protein and high in carbohydrates. Use these options to ensure you’re getting enough protein when you’re snacking:

  • Hard boiled eggs
  • Nut butter with sliced fruit or veggie sticks
  • Chocolate milk
  • Roasted chickpeas
  • Hummus and veggies
  • Cottage cheese on a whole wheat English muffin
  • Chia seed pudding
  • Guacamole & veggies
  • Loaded oatmeal

9. Track your intake

Even if you follow the aforementioned advice, you could not be getting enough protein or enough calories to see effects. If you’re unsure of how much protein you consume each day, try keeping track of it with a food tracking software like MyFitnessPal.

Monitoring your caloric consumption can be a useful technique for determining your overall protein, carb, and fat intake. Even tracking for 5-7 days will help you realize how much or how little you’re ingesting. You don’t have to do it long-term. (Note: counting calories is not recommended if you have an eating issue or history.)

How to Create a Muscle Building Vegetarian Meal Prep


How to Create a Muscle Building Vegetarian Meal Prep

Why You Should Consider a Plant Based Diet

Micronutrition deficiency is no joke and it affects billions of people worldwide1. Even 40% of American adults are deficient in key minerals necessary to lead a healthy lifestyle2.

And I know what you’re thinking. “I’ve got this bro. I always hit my macros”. Like most gym goers, you put a great deal of thought into your diet and focus on hitting your macros day in and day out. And this is great for body composition!

But if you want to be truly healthy and give yourself an opportunity to prevent chronic diseases down the line, it would greatly benefit you to put some serious attention to detail in your overall micronutrient intake.

That’s where fruits, veggies, beans, nuts, and grains all come into play4. All of these food sources are rich in micronutrients.

By simply increasing the amount of fruits and veggies you consume and increasing your micronutrient intake you:

  1. Lower levels of inflammation within the body
  2. Lower your risk of dying from cancer
  3. Lower your risk of developing heart diseases
  4. Decrease your chances of having a stroke
  5. Lower your risk of developing type 2 diabetes

​That’s enough benefits to get me interested in trying to consume more micronutrient dense foods, how about you?

Tofu Meal Perfect for a Vegetarian Meal Prep

But I Need Protein to Recover and Build Muscle

There, you are not mistaken. To recuperate effectively, you undoubtedly need to consume enough protein. And while the magic quantity is yet unknown, the majority of experts in the field of nutrition concur that an optimal intake for a muscle-building (calorie surplus) diet ranges from 0.7 to 1.0 g per lb of bodyweight.

Some claim that because of the bioavailability of the eaten protein, vegetarians may want to aim higher within that range. Protein from plant-based sources is much less bioavailable (the portion that the body actually uses) than protein from animal sources.

However, contrary to popular belief, it is much simpler to obtain the majority of your protein from plant-based sources. It’s even simpler for people who follow a lacto-ovo vegetarianism diet paradigm, which permits eating dairy and eggs but isn’t totally plant-based.

To get us started, here are a few (lacto-ovo) vegetarian-friendly protein sources:

  • Black Beans
  • Kidney Beans
  • Garbanzo Beans/Chickpeas
  • Tofu
  • Tempeh
  • Lentils
  • Peas
  • Quinoa
  • Rice
  • Breads
  • Wheat Gluten
  • Nut Butters
  • Chia Seeds
  • Edamame
  • Nuts (almonds, cashews, etc)
  • Eggs
  • Milk
  • Cheese
  • Whey Protein
  • Casein Protein

Which of these protein sources you choose to incorporate into your meal preparation will, of course, depend on how strictly you adhere to a plant-based diet.

I’ve been experimenting with vegetarianism, and I’ve had no trouble consuming enough protein to trigger muscle protein synthesis (about 20–30 g of protein every meal11).

Despite the fact that I chose the lacto-ovo diet because it is convenient and I enjoy eggs, I still think anyone considering becoming a full vegetarian or vegan shouldn’t worry if getting enough protein is what is keeping them from making the switch. It’s feasible.

A Vegan Bodybuilding Diet: Guide and Meal Plan

As more people switch to a vegan diet because of the ethics surrounding animal welfare and alleged health benefits, it has grown in popularity in recent years.

It has piqued the interest of sportsmen, particularly bodybuilders, in addition to the general public.

An overview of the vegan diet for bodybuilding is given in this article, along with a list of foods to eat and stay away from, and a sample 5-day menu plan.

Bodybuilder lifting weights

What is a vegan bodybuilding diet?

Bodybuilders engage in rigorous resistance training in an effort to sculpt their muscles for show.

Muscular growth is significantly influenced by nutrition. Most experts agree that a daily protein intake of 0.7-1.0 grams per pound (1.6-2.2 grams per kilogram) of body weight is ideal for muscle building.

For people who are not completely new to exercising, a calorie surplus of 10–20% is also advantageous for building muscle.

Due to their high protein and calorie content, animal source foods are frequently seen in traditional bodybuilding regimens.

The vegan bodybuilding diet contains more protein than conventional vegan diets and excludes all animal products.

As a result, it might be difficult for bodybuilders who follow a vegan diet to increase muscle mass because plant-based proteins are frequently of poorer quality than their animal-based counterparts.

Because of this, it requires careful planning to guarantee enough consumption of the vitamins, protein, and calories that a vegan diet may lack.

The vegan bodybuilding diet also varies depending on the stage of a bodybuilder’s career, such as during their off-season or while preparing for competitions, when fat loss is typical.


The vegan bodybuilding diet is high in fruits, vegetables, and plant-based protein. It excludes all animal-based products and is usually higher in protein than a traditional vegan diet.

How to implement the diet

While adopting a vegan diet may seem fairly straightforward, making sure you’re eating full meals requires a lot of planning.

Numerous meals on the vegan bodybuilding diet are built around a number of staple items.

As many vegan recipes call for multiple ingredients, it’s helpful to plan out 5-7 days’ worth of meals before beginning the vegan bodybuilding diet to make sure you have everything you need.

Before completely moving to a vegan diet, it may be helpful to gradually introduce more vegan items into your daily diet if you’re coming from a typical one.

Fill up on high protein plant foods

It’s crucial to consume adequate protein on a vegan bodybuilding diet in order to support your muscle-building objectives.

Given that many vegan sources of protein typically do not include all of the necessary amino acids, larger quantities and a greater range of these foods must be consumed on a regular basis to meet your needs.

You can increase muscle gain by consuming a lot of high-protein vegan foods like seitan, tofu, lentils, and quinoa.

Vegan protein powders can also assist you in obtaining the necessary amounts of protein by offering concentrated quantities of the substance before, during, and after workouts.

Make sure to eat enough fat

Because fat supplies twice as many calories per gram as carbohydrates and protein, eating enough fat helps you get the calories you need to support muscle growth.

Off-season bodybuilders should generally consume 0.5 grams of fat per pound (1 grams per kilogram) of body weight every day.

This is equivalent to a man bodybuilder weighing 175 pounds consuming about 80 grams of fat per day (80 kg).

For the first few weeks of a vegan bodybuilding diet, it may be helpful to monitor your macronutrient consumption (protein, carbohydrates, and fat) to make sure you’re getting what you need.

Drink plenty of fluids

Given that a vegan bodybuilding diet typically contains a lot of fruits, vegetables, grains, and legumes, the amount of fiber consumed can increase significantly.

Certain negative effects, like bloating, excessive flatulence, and gastrointestinal pain, can appear when your fiber consumption is greatly increased.

One method to help avoid problems with a high-fiber vegan diet is to drink enough water. A good starting point is 1 cc of fluid per calorie at the very least.

Aim for 2,000 ml (68 ounces) of fluids per day if your diet has 2,000 calories, for instance. However, remember that your water requirements may change, especially if you’re exercising.

Educate yourself

Education is crucial for maintaining a vegan diet and can differentiate between a successful diet and one that fails.

The vegan diet puts adherents at risk of vitamin shortages because it forbids the consumption of several food groups.

Knowing which foods have the essential nutrients that the diet may otherwise lack is essential for preventing these.

The popularity of the vegan diet has fortunately led to the development of informational resources that can point you in the right direction.


Implementing the vegan bodybuilding diet requires a good deal of planning and education. Ensuring adequate protein and calorie intake, including plenty of fat, and drinking enough water are three major aspects that should not be overlooked.

Potential benefits of the vegan bodybuilding diet

The vegan diet has been associated with several potential health benefits.

Reduces heart disease risk

Vegans appear to have a considerably lower risk of heart disease than non-vegans.

A lower consumption of saturated fats and cholesterol and a higher intake of fiber and other plant chemicals may be partially to blame for this.

Historically, compared to the general population, vegans have lower blood pressure, total cholesterol, and LDL (bad) cholesterol levels.

The vegan diet is also rich in fruits and vegetables, which are good sources of dietary fiber.

Higher fiber consumption has been linked to a decreased risk of heart disease and stroke.

Can promote a healthy body weight


The body mass index (BMI) of vegans is often lower than that of regular Westerners, which lowers the risk of various illness causes.

In a 16-week trial, 75 overweight participants were examined to see how the vegan diet affected them. It discovered that compared to a control diet, the vegan diet was more effective at reducing body weight, fat mass, and insulin resistance markers.

Therefore, the vegan diet may be helpful in that area if you’re beginning your bodybuilding adventure with some weight to reduce.

May protect against certain cancers

Comparing a vegan diet to a standard Western diet has been linked to a lower risk of developing several types of cancer.

This result is most likely attributable to the vegan diet’s greater consumption of legumes, fruits, and vegetables, which results in higher intakes of fiber, micronutrients, and phytonutrients.

A lower BMI has also been connected to the vegan diet. Another risk factor for certain cancers is having a high BMI.

Additionally, consuming more soy, which is common of vegans, has been linked to a lower risk of breast cancer in women.

The consumption of processed red meat at varied levels has also been associated with an increased risk of colorectal cancer. Those who eat a vegan diet are not subject to this elevated risk.


The vegan bodybuilding diet is rich in fruits and vegetables and can provide several health benefits, such as lowering your risk of heart disease and cancer, as well as promoting a healthy body weight.

Some downsides of the vegan bodybuilding diet

While the vegan bodybuilding diet appears to have numerous potential benefits, it comes with some downsides to consider.

Can increase your risk of nutrient deficiencies

The biggest drawback of the vegan diet for bodybuilders is an elevated risk of vitamin shortages.

Your consumption of several important minerals is decreased by avoiding animal products in your diet, most notably calcium, omega-3 fatty acids, iron, zinc, and vitamins B12 and D.

To guarantee sufficient intake of the aforementioned nutrients, you might need to take a vegan multivitamin. Omega-3 supplements that are vegan are also offered; they are typically manufactured from seaweed.

While fortified vegan foods can provide these nutrients, nutrition education is crucial when introducing a vegan diet.

Higher fiber intake

The extremely high fiber consumption of the vegan bodybuilding diet is another potential drawback.

While taking a lot of fiber is typically regarded as healthful, too much fiber can result in digestive problems like bloating, excessive gas, and abdominal pain.

14 grams of dietary fiber per 1,000 calories, or around 25 grams for women and 38 grams for men, is the recommended daily consumption. On a vegan diet, this amount is readily exceeded.

A sensation of fullness and a decrease in appetite can also result from consuming too much fiber. This might be advantageous for some cultures, but if enough calories aren’t ingested, it might impede the advancement of bodybuilders.

Can be tough to meet protein and calorie needs

Given that the majority of a vegan diet for bodybuilding consists of nutrient-dense, high fiber foods, it could be challenging to achieve calorie and protein requirements without careful preparation.

Due to the removal of numerous higher calorie, animal-based foods, vegan diets typically have lower calorie counts than regular diets.

Consequently, eating more calories than your body uses to achieve your bodybuilding objectives may be difficult when on a vegan diet.

To combat this, up your portion sizes, include healthy fats in your meals, and choose cooked vegetables over raw ones because they are smaller in volume and you can eat more of them.

May be overly restrictive for some people

The vegan bodybuilding diet can be excessively restrictive for some people since it forbids the consumption of any items derived from animals.

Vegan food options and availability have expanded quickly in recent years, but when compared to the standard Western diet, the vegan diet may seem a little boring.

Fortunately, there are several inventive vegan recipes that may give the diet some life and keep it interesting.


The vegan bodybuilding diet comes with some possible downsides, such as an increased risk of nutrient deficiencies, excessive fiber intake, and difficulty meeting protein and calorie needs. These should be considered before starting a vegan die

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