High Protein Vegetarian Diet Plan for Bodybuilding – Overview
Are you into bodybuilding and desperately searching for a high protein vegetarian diet plan for bodybuilding?
Well, if the answer is a ‘Yes’, we are about to provide you with all the information you want in the same regard.
While millions around are switching to this vegetarian diet, it has still been considered as ‘unproductive’ by most of the gym-goers around.
Well, the truth is certainly otherwise and a vegetarian diet doesn’t act as a barrier to your bodybuilding goals by any means.
Instead, you will be bringing some healthy eating to your table while providing all the nutrition to your body in the process.
What is a high protein vegetarian diet for bodybuilding?
You just have to follow a plant-based high protein diet that perfectly goes well with your bodybuilding goals.
While doing that, you need to include all the high-protein food options that fulfill your daily protein requirement.
Speaking of the best plant-based protein sources, we must include food options like :
- Soy
- Chia seeds
- Sprouts
- Cheese
- Peanut or Peanut butter
- Oats
- Quinoa
- Hemp seeds
- Almonds
- Beans
- Legumes
Now that you know about the best plant-based protein sources, you further need to know about the guidelines to follow before getting along with a high protein vegetarian diet for bodybuilding.
Guidelines to follow during a high protein vegetarian diet for bodybuilding
- Keep your diet centered around plant-based protein sources most of the time
- You can include certain amounts of whey protein to bulk up the protein intake during the day
- Include a hardcore physical exercising regimen in your daily routine to get the best results forward with this diet plan
- Keep your breakfasts and dinners on the lighter side while having a bigger meal serving during the lunchtime
- Drink lots of water ( around 3 liters or 8 ounces per day) to keep your body hydrated
- While proteins are important, you must not ignore other macronutrients like carbs, fibers, and healthy fats
Weekly Planner for a high protein vegetarian diet for bodybuilding
Day 1.
High protein vegetarian diet plan for bodybuilding – Oatmeal
Breakfast- 1 serving of oatmeal with fresh fruits and nuts
Snack- 1 medium-sized apple
Lunch- 2 servings of mixed green salad with shredded cheese and spicy chickpeas
Snack- ½ cup of non-fat Greek yogurt with ¼ cups of strawberries
Dinner- 1 serving of mozzarella basil and Zucchini frittata with 1 cup of mixed greens and 2 small whole wheat baguette
Day 2.
High protein vegetarian diet plan for bodybuilding – Muesli
Breakfast- 1 serving of muesli with ½ cup of non-fat Greek yogurt and ¼ cup of blueberries
Snack- Clementines ( 2 nos)
Lunch- 2 servings of tomato cheddar cheese toast with 2 cups of mixed greens and 1 tbsp of chopped walnuts
Snack- Almonds (1 oz)
Dinner- 1 serving of butternut squash & black bean tostadas with 1 tbsp of chocolate chips
Day 3.
High protein vegetarian diet plan for bodybuilding – Carrots with hummus
Breakfast- 1 serving of peanut butter- banana- cinnamon toast
Snack- 1 serving of carrots with hummus
Lunch- 1 serving of mixed green salad with spiced chickpeas nuts salad
Snack- 2/3 cups of non-fat greek yogurt with ¼ cups of blueberries
Dinner- 1 serving of tomato and artichoke gnocchi
Total calories for the day-1507
Day 4.
High protein vegetarian diet plan for bodybuilding – Walnuts
Breakfast- 1 serving of muesli with ½ cup of non-fat Greek yogurt and ¼ cup of blueberries
Snack- Walnuts ( 8 nos)
Lunch- 1 serving of tomato and artichoke gnocchi with 2 cups of mixed greens salad
Snack- Almonds (1 oz)
Dinner- 2 servings of bean and veggie taco bowl
Day 5.
High protein vegetarian diet plan for bodybuilding – Cottage cheese breakfast
Breakfast- 1 serving of cottage cheese breakfast
Snack- 1 serving of green bell pepper with hummus
Lunch- 1 serving of apple with cheddar pita pockets
Snack- Halved walnuts ( 5 nos)
Dinner- 1 serving of vegetarian tikka masala with ½ cup of brown rice and 2 cups of steamed spinach
Day 6.
High protein vegetarian diet plan for bodybuilding – Almonds
Breakfast- 1 serving of muesli with ½ cup of non-fat Greek yogurt and ¼ cup of blueberries
Snack- Almonds ( 1 oz)
Lunch- 1 serving of vegetarian tikka masala with ½ cup of brown rice and 2 cups of steamed spinach
Snack- Granola ( 1 oz)
Dinner- 1 serving of Pita pizzas
Day 7.
High protein vegetarian diet plan for bodybuilding – Tomato cheddar cheese toasts
Breakfast- 1 serving of cottage cheese breakfast with blueberries
Snack- Almonds ( 1 oz)
Lunch- 2 servings of tomato cheddar cheese toasts with 2 cups of mixed greens,1/2 cup of cucumber slices, ¼ cups of sliced carrots and 1 tbsp of chopped walnuts
Snack- Granola ( 1 oz)
Dinner- 1 serving of mashed chickpeas with grilled cottage cheese with balsamic vinaigrette dressing
Summing it up
Bodybuilding requires some strong efforts and discipline down the line and this is where this high protein vegetarian diet for bodybuilding rightly ticks all the boxes.
List of foods vegetarians can’t eat
