Vegan Bodybuilding Diet Plan (7 Day Meal Plan)

7 Day Vegan Bodybuilding Diet Plan

Contrary to what few people think, a vegan diet plan bodybuilding can quickly help you gain muscle mass on 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 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 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.

Vegan Bodybuilding Diet Plan - protein oatmeal

Vegan Bodybuilding Diet Plan – 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.

vegan diet plan bodybuilding - black bean veggie burger

Vegan Bodybuilding Diet Plan – black bean veggie burger

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 diet plan bodybuilding - hummus toast

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.

vegan diet plan bodybuilding - vegan pasta

Vegan Bodybuilding Diet Plan – vegan pasta

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.

vegan diet plan bodybuilding - coconut tofu curry

Vegan Bodybuilding Diet Plan – coconut tofu curry

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.

vegan diet plan bodybuilding - stir-fried tofu

Vegan Bodybuilding Diet Plan – 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.

vegan diet plan bodybuilding - vegan tortillas

Vegan Bodybuilding Diet Plan – vegan tortillas

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)

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

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of protein oatmeal made with vegan protein powder, oats, and peanut butter1 serving of tofu scramble with vegan tortillas  1 serving of hummus toast with hemp seeds and chia seeds1 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 
Snack1 serving of strawberry banana protein shake1 serving of oatmeal with peanut butter  1 serving of pistachios1 serving of whey protein in almond milk1 serving of roasted pumpkin seeds1 serving of roasted Brussell sprouts with bell peppers1 serving of roasted pumpkin seeds   
Lunch1 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  
SnackWalnuts ( 2 oz)Almonds ( 2 oz)Granola (2 oz)1 serving of roasted Brussell sprouts with bell peppers1 serving of chocolate peanut- butter protein shake1 serving of stir-fried tofu with 1 serving of vegan pasta loaded with veggies 1 serving of oats and vegan protein pancakes 
Dinner1 serving of teriyaki tempeh with quinoa and broccoli1 serving of sweet potato fries with black bean veggie burger1 serving of tofu, stir-fried with rice noodles1 serving of vegan salad with black beans, tomatoes, and tofu1 serving of veggie burritos with lentils1 serving of coconut tofu curry with edamame  Pecans ( 1 oz)

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