Excellent 3000 Calorie Vegan Meal Plan | Printable

Is it possible to build muscle without eating meat? The answer is yes, if you follow the right diet. We have built a 3000 calorie vegan meal plan that will help you build muscle without consuming any animal products. Even if you’re just starting to go vegan, this article and meal plan is for you.

The 3000 Calorie Vegan Meal Plan

Can muscle be developed without eating meat? Most vegans wonder the answer to this question. We all think of the importance of protein in bodybuilding. Bodybuilders are known for consuming large quantities of chick and beef, and of course, we cannot dismiss the importance of protein. However, protein is not only found in meat. Legumes contain a high amount of protein. At the same time, nuts and even cereal products contain protein. By consuming these foods in sufficient amounts, the protein required for muscle building can be obtained.

3000 calorie vegan meal plan

3000 calorie vegan meal plan – You can also build muscle by consuming nuts and grain products

Let’s take a look at what it takes to build muscle:

  1. Get the protein needed to build the muscles.
  2. Increasing load on the muscles. (Progressive overload)
  3. Getting the necessary calories to support our development.

As long as we do these right, we can build muscle. The Vegan Diet is not an obstacle to these requirements. These requirements can be met and muscle can be developed without the use of meat and dairy products. Don’t get me wrong, meat products are still our easiest way to get quality protein. But it’s not the only way. If we pay attention to what we eat and how much we eat, we can build muscle with a vegan diet, as these proteins do not necessarily come from meat or dairy products.

So, what’s the best way to build muscle on a vegan diet? The answer is by learning about healthy vegan foods high in protein. Some vegans find it hard to find non-animal products, so they choose to revolve their diets only around fruit, green vegetables and french fries. We must avoid this. There are many foods with high protein content suitable for vegan nutrition. So what are these foods?

  • Soybeans: 36 grams of protein per 100 grams
  • Nuts (hazelnuts, peanuts, walnuts, almonds,…): 20 grams of protein per 100 grams
  • Whole wheat bread: 13 grams of protein per 100 grams
  • Tofu: 8 grams of protein per 100 grams
  • Peas: 5 grams of protein per 100 grams
  • Lentils: 25g of protein per 100 grams
  • Seitan (wheat gluten): 75 grams of protein per 100 grams
  • Dried beans: 21 grams of protein per 100 grams
  • Bulgur: 12g protein per 100 grams
  • Chickpeas: 19 grams of protein per 100 grams

Except for legume products, cereal products also contain protein. We can increase the amount of protein by adding foods such as rice and bread to our daily diet. Of course, we should not forget that the amount of carbohydrates in these foods is also high. When we are trying to increase our protein intake, there is a possibility that we may get too carbohydrate. If you only eat fruits, vegetables and salads, you will experience macro deficiencies. But if you use nutritious, high-protein foods, you can make your Vegan Diet more enjoyable and meet all your macronutrient needs. Nuts and seeds can also provide complete protein along with legumes:

3000 calorie vegan meal plan

3000 calorie vegan meal plan – 100 grams of humus contains 8 grams of protein

  • Bread and peanut butter
  • Peas and pasta
  • Humus 
  • Dried beans and rice

Examples of meals containing whole protein can be given. You don’t have to eat legumes and grains this way with every meal. As long as you get enough protein from various foods during the day, you will not experience amino acid deficiency.

3000 Calorie Vegan Meal Plan

Breakfast

3000 calorie vegan meal plan

3000 calorie vegan meal plan – Parsley plays an important role in fat burning

Oats (100g), Soy milk (250ml, 1 cup), Vegan (Soy) protein powder (30g, 1 scoop), 1 cup of raw parsley, Lemon juice (1 tablespoon)

Snack

1 slice of whole wheat bread, Peanut butter (50g, 2 teaspoons), 2 dried apricots

Lunch

Dry beans (100g, 1 plate cooked), rice pilaf (100g, 1 plate cooked), steamed broccoli, zucchini, olive oil (1 dessert spoon)

3000 Calorie Vegan Meal Plan: Snack

3000 calorie vegan meal plan

3000 calorie vegan meal plan – It is very important that you never miss snacks

Half avocado, 2 servings of fruit

Dinner

Soy ground beef (100g), bulgur (75g), green salad, olive oil (1 dessert spoon)

Snack

1 handful of almonds

Calories: 2900 kcal

Protein: 145g

Fat: 100g

Carbohydrate: 355g

This sample menu is a perfect combination list. You can easily use it during the muscle building phase. After applying it for a few days, you can improve it, diversify meals or remove some nutrients from it.

Printable (PDF) 3000 Calorie Vegan Meal Plan

Meals Day
Breakfast Oats (100g), Soy milk (250ml, 1 cup), Vegan (Soy) protein powder (30g, 1 scoop), 1 cup of raw parsley, Lemon juice (1 tablespoon)
Snack 1 slice of whole wheat bread, Peanut butter (50g, 2 teaspoons), 2 dried apricots
Lunch Dry beans (100g, 1 plate cooked), rice pilaf (100g, 1 plate cooked), steamed broccoli, zucchini, olive oil (1 dessert spoon)
Snack Half avocado, 2 servings of fruit
Dinner Soy ground beef (100g), bulgur (75g), green salad, olive oil (1 dessert spoon)
Snack 1 handful of almonds
Total calories for the day 2900

See Also:

 

3000 Calorie Meal Plan

Vegan Autoimmune Diet