7 Day Vegan Bodybuilding Diet Plan
Contrary to what few people think, a vegan diet plan for bodybuilding can quickly help you gain muscle mass in your body.
To make that possible, you need just the right amount of proteins and other macronutrients on your meal platter.
Building muscles takes a lot of effort, and no matter what diet plan you follow, you still have to indulge yourself in some hardcore workout routine. Also, you have to keep a distance from all those processed and packaged food items.
What is a Vegan diet plan for bodybuilding?
You are only permitted to include all the plant-based food sources within this diet.
Also, pick highly nutritious food options coming with a lot of proteins and other essential nutrients.
A lot of people complain about the lack of proteins in a vegan diet.
While the point is valid to some extent, you can always fulfill the same requirement by adding whey protein to your diet.
Nutrition plays a vital role in your body’s overall functioning, and muscle development isn’t an exception.
Also, while you aim to make those significant gains like any other bodybuilder around, go for at least 1 gram of protein per pound of your body weight.
That means, if you are an average adult weighing 150 pounds, you need 1×150 = 150 grams of proteins per day to achieve the desired results.
Still, it’s highly advisable to go through the given guidelines for a printable vegan diet plan for bodybuilding.
General guidelines for Vegan diet plan bodybuilding
- Focus on your protein intake while also keeping an eye on other key nutrients
- Ensure drinking at least 12-14 cups of water daily to avoid dehydration and other kidney-related issues
- Avoid the consumption of all refined and sugary food items loaded with unwanted calories
- Opt for mostly home-cooked food options instead of buying from outside
Weekly planner for Vegan diet plan bodybuilding
Day 1.
Protein oatmeal
Breakfast- 1 serving of protein oatmeal made with vegan protein powder, oats, and peanut butter
Snack- 1 serving of strawberry banana protein shake
Lunch- 1 serving of stir-fried tofu with 1 serving of vegan pasta loaded with veggies
Snack- Walnuts ( 2 oz)
Dinner- 1 serving of teriyaki tempeh with quinoa and broccoli
Day 2.
Breakfast- 1 serving of tofu scramble with vegan tortillas
Snack- 1 serving of oatmeal with peanut butter
Lunch- 2 servings of mixed lentils and beans salad with mixed greens
Snack- Almonds ( 2 oz)
Dinner- 1 serving of sweet potato fries with black bean veggie burger
Day 3.
Vegan bodybuilding diet plan – Hummus toast
Breakfast- 1 serving of hummus toast with hemp seeds and chia seeds
Snack- 1 serving of pistachios
Lunch- 1 serving of vegan burrito bowl with loads of beans and brown rice
Snack- Granola (2 oz)
Dinner- 1 serving of tofu, stir-fried with rice noodles
Day 4.
Breakfast- 1 serving of chocolate peanut- butter protein shake with almonds (2 oz)
Snack- 1 serving of whey protein in almond milk
Lunch- 1 serving of vegan pasta made of black beans and quinoa
Snack- 1 serving of roasted Brussell sprouts with bell peppers
Dinner- 1 serving of vegan salad with black beans, tomatoes, and tofu
Day 5.
Breakfast- 1 serving of protein pancakes with 1 orange
Snack- 1 serving of roasted pumpkin seeds
Lunch- 1 serving of coconut tofu curry with edamame
Snack- 1 serving of chocolate peanut- butter protein shake
Dinner- 1 serving of veggie burritos with lentils
Day 6.
Stir-fried tofu
Breakfast- 1 serving of chocolate peanut- butter protein shake with almonds (2 oz)
Snack- 1 serving of roasted Brussell sprouts with bell peppers
Lunch- 1 serving of vegan pasta made of black beans and quinoa
Snack- 1 serving of stir-fried tofu with 1 serving of vegan pasta loaded with veggies
Dinner- 1 serving of coconut tofu curry with edamame
Day 7.
Breakfast- 1 serving of tofu scramble with vegan tortillas
Snack- 1 serving of roasted pumpkin seeds
Lunch- 1 serving of tofu scramble with vegan tortillas
Snack- 1 serving of oats and vegan protein pancakes
Dinner – Pecans ( 1 oz)
The bottom line for Vegan diet plan bodybuilding
In recent years, the Vegan diet has caught every individual’s attention, including the ones belonging to the bodybuilding community.
Although a bodybuilding diet has long been associated with animal-based food products, it’s no longer the case.
You need to pay full attention to your food choices in a vegan diet and it will help you to reach those bodybuilding goals without much fuss.
Printable (PDF) Vegan diet plan bodybuilding
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of protein oatmeal made with vegan protein powder, oats, and peanut butter | 1 serving of tofu scramble with vegan tortillas | 1 serving of hummus toast with hemp seeds and chia seeds | 1 serving of chocolate peanut- butter protein shake with almonds (2 oz) | 1 serving of protein pancakes with 1 orange | 1 serving of chocolate peanut- butter protein shake with almonds (2 oz) | 1 serving of tofu scramble with vegan tortillas |
| Snack | 1 serving of strawberry banana protein shake | 1 serving of oatmeal with peanut butter | 1 serving of pistachios | 1 serving of whey protein in almond milk | 1 serving of roasted pumpkin seeds | 1 serving of roasted Brussell sprouts with bell peppers | 1 serving of roasted pumpkin seeds |
| Lunch | 1 serving of stir-fried tofu with 1 serving of vegan pasta loaded with veggies | 2 servings of mixed lentils and beans salad with missed greens | 1 serving of vegan burrito bowl with loads of beans and brown rice | 1 serving of vegan pasta made of black beans and quinoa | 1 serving of coconut tofu curry with edamame | 1 serving of vegan pasta made of black beans and quinoa | 1 serving of tofu scramble with vegan tortillas |
| Snack | Walnuts ( 2 oz) | Almonds ( 2 oz) | Granola (2 oz) | 1 serving of roasted Brussell sprouts with bell peppers | 1 serving of chocolate peanut- butter protein shake | 1 serving of stir-fried tofu with 1 serving of vegan pasta loaded with veggies | 1 serving of oats and vegan protein pancakes |
| Dinner | 1 serving of teriyaki tempeh with quinoa and broccoli | 1 serving of sweet potato fries with black bean veggie burger | 1 serving of tofu, stir-fried with rice noodles | 1 serving of vegan salad with black beans, tomatoes, and tofu | 1 serving of veggie burritos with lentils | 1 serving of coconut tofu curry with edamame | Pecans ( 1 oz) |
7 Day Low Cholesterol Meal Plan
