Vegan Bodybuilding Diet Plan (7 Day Meal 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 diet plan bodybuilding - protein oatmeal

vegan diet plan bodybuilding – 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 diet plan bodybuilding – 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 diet plan bodybuilding – 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 diet plan bodybuilding – 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 diet plan bodybuilding – 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 diet plan bodybuilding – 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 diet plan bodybuilding – 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

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)

vegan keto meal plan