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Blog Nutrition Vegan Muscle Building Meal Plan: The Ins And Outs Of A Plant-Based Muscle Gain Diet

Vegan Muscle Building Meal Plan: The Ins And Outs Of A Plant-Based Muscle Gain Diet

raw vegan muscle building meal plan

A vegan is a person who does not eat any animal products (1).They swear off beef, fish, poultry, milk, eggs and other animal products. For the longest time, there has been a misconception going around about how it is impossible to build muscle when on a plant-based diet, and that a person only requires meat if they want to get swole. This is not true and here’s why. There is a large variety of plant proteins that help provide all you need in your journey towards building strength and muscle. To build muscle while on a vegan diet, you need to understand the different macros your body needs and how they help you during the muscle gain period. This vegan muscle building meal plan will help you in your journey to building muscle while on a plant-based diet. 

Weight Loss According To The Age

Understanding Muscle Building And Plant Proteins

To build muscle, you need to eat a lot of food and work out even more. They both go together and are dependent on each other. If you eat a lot of food and don’t work out, you gain body fat. If you work out without eating enough, you risk losing the muscle you currently have. With that said, it is easy to work out to build muscle since there are so many guidelines on what to do, how to do it and how long you should be doing it to achieve your dream physique. 

For muscle growth to occur, studies show that a person should eat around 1.6 to 2.2 grams of protein for every kilogram of body weight every single day. Proteins are essential when it comes to building muscles and strength. The main function of proteins is to build muscles and repair existing muscles. Proteins also help in the recovery of muscles after a workout. This just shows how important proteins are when it comes to bodybuilding. 

There are different sources of proteins. Animal sources and plant sources are the main known protein sources. Meat, poultry, fish, eggs and dairy products are seen to be superior protein sources compared to plant proteins (1). The reason for this is the fact that proteins from animals provide all the nine essential amino acids in the quantities that we humans require. Although plant proteins contain the essential amino acids, they don’t have them in the amounts required by a human (1). That is why when you are on a vegan diet, you always need to make sure you get these nine essential amino acids. You can ensure you do this by eating a large variety of plant proteins everyday.

vegan muscle building meal and exercise plan
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How Protein Quality Is Assessed

There is a standard method used to determine the quality of  proteins. The method checks two things in the protein. These two things are (1):

  1. Amino acid requirements of humans; 
  2. Ability of humans to digest the protein. 

This method of determining the protein quality is referred to as Protein Digestibility Corrected Amino Acid Score (PDCAAS) (1). Proteins that have the nine essential amino acids in the required amounts and are also easy to digest rank higher in the score compared to those that don’t provide the nine essential amino acids or are hard to digest.

Read More: 7-Day Vegan Meal Plan: Get Your Healthy Diet On Par!

Vegan Muscle Building Meal Plan: Vegan Macros Needed For Building Muscles

Although we have emphasized a lot on proteins, proteins are not the only macronutrients required for body building. A person also requires carbohydrates and Fats. The ratio amounts of the different macros needed by a bodybuilder differ to those a normal person needs. This stems from the fact that a bodybuilder needs a higher intake of proteins. The ratios of macros are 55% to 60% from carbs, 25% to 30% from proteins and 15% to 20% from fats (2). 

You need carbohydrates to provide your body with the necessary energy when you work out. You also need carbs to fuel your brain while working out so that you can stay sharp and focused at the task at hand. When you reduce your carb intake, you are likely to slow down your bulking process and this is certainly not what you want. 

Fats also help in providing energy, they enhance stamina, they help improve muscle development, help in recovery from tiresome workout sessions and help improve concentration.

building muscle lose fat vegan meal plan
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Vegan Muscle Building Meal Plan

Below is a vegan bodybuilding food plan that will help you bulk up. 

Day 1

Breakfast

Scrambled tofu on toast

Ingredients

  • ½ block of tofu
  • 1 tablespoon of olive oil
  • ¼ teaspoon of salt
  • ⅛ teaspoon of turmeric
  • 1 slice of regular multi-grain bread

Calories – 425.5, Carbs – 18.7 grams, Fat – 28.7 grams, Proteins – 29.1 grams

Snack 

1 cup of grapes

Calories – 46.1, Carbs – 11.1 grams, Fat – 0.4 grams, Proteins – 1 gram

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Lunch

Strawberry protein smoothie

Ingredients

  • 1 ½ cup of water
  • 8 tablespoons of organic plain rice protein
  • 1 tablespoon of almond butter
  • 8 large strawberries
  • 6 ice cubes

Calories – 384.4, Carbs – 22.1 grams, Fat – 9.3grams, Proteins –  52.3 grams

Snack 

1 ounce of almonds

Calories -164.1, Carbs – 6.1 grams, Fat – 14.2 grams, Proteins –  6 grams

Dinner

2 servings of garlic green beans with tofu

Ingredients

  • 2 tablespoons of olive oil 
  • 4 cloves of minced garlic
  • ½ a pound of tofu 
  • 4 cups of ½ pieces of green beans

Calories – 521.2, Carbs – 37.4 grams, Fat – 34.1 grams, Proteins –  23.7 grams

Snack 

2 apples 

Calories – 189.3, Carbs – 50.3 grams, Fat – 0.6 grams, Proteins –  0.9 grams

Total calories for the day: 1911

vegan macros meal plan building muscle
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Day 2

Breakfast

Apple sandwiches with almond butter and Granola

Ingredients

  • 2 tablespoons of almond butter
  • 1 medium apple
  • ¼ cup of granola with almonds

Calories – 424.2 , Carbs – 50.3 grams, Fat – 23.2 grams, Proteins –  10.5 grams

Snack 

2 apples 

Calories – 189.3, Carbs – 50.3 grams, Fat – 0.6 grams, Proteins –  0.9 grams

Lunch

Strawberry protein smoothie

Ingredients

  • 1 ½ cup of water
  • 8 tablespoons of organic plain rice protein
  • 1 tablespoon of almond butter
  • 8 large strawberries
  • 6 ice cubes

Calories – 384.4, Carbs – 22.1 grams, Fat – 9.3grams, Proteins –  52.3 grams

Snack

Strawberry, lemon and ginger shot

  • Ingredients
  • 3 slices of ginger root
  • 4 tablespoons of lemon juice 
  • ¼ cup of water
  • ½ cup of strawberries

Calories – 41.5 , Carbs – 10.8 grams, Fat – 0.4 grams, Proteins –  0.8 grams 

Dinner

2 servings of big bad bean burrito

Ingredients

  • 4 leaf outer lettuce
  • 2 tortilla tortillas
  • ½ a cup of salsa
  • ½ a cup of refried beans
  • 1 avocado without the skin or the seed

Calories – 488.8 , Carbs – 61.9 grams, Fat – 23.9 grams, Proteins –  15.1 grams 

Snack

Carrots with hummus

Calories – 174.5 , Carbs – 22.4 grams, Fat – 7.5 grams, Proteins –  7.1 grams 

Total calories of the day: 1789

Read More: 30-Day Vegan Diet: Losing Weight The Plant-Based Way

vegan muscle building meal plan
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Day 3

Breakfast

Peanut butter and banana oatmeal

Ingredients

  • ½ cup of oatmeal
  • 1 ¼ tablespoons of peanut butter with omega-3 
  • ½ cup of water
  • ½ medium banana

Calories – 307.7 , Carbs – 45.9 grams, Fat – 12.1 grams, Proteins –  10.6 grams 

Snack

Apple and almond butter

Ingredients 

  • 2 tablespoons of almond butter
  • 1 medium apple

Calories – 291.1, Carbs – 31.1 grams, Fat – 18.1 grams, Proteins –  7.2 grams 

Lunch

Kale white bean and pesto salad

Ingredients 

  • 2 cups of chopped kale
  • ⅓ cup of chopped raw grape tomatoes
  • ⅔ cup of white beans
  • 3/16 cup of sauce; classico, basil pesto, ready to serve
  • ⅓ lemon yields lemon juice 

Calories – 422.6, Carbs – 54.1 grams, Fat – 16.4 grams, Proteins –  18.8 grams

Snack

1 cup of carrots

Calories – 86.1, Carbs – 20.3 grams, Fat – 0.3grams, Proteins –  1.6 grams 

Dinner

Smashed white beans on toast 

Ingredients 

  • ¼ cup of arugula
  • 2 slices of whole wheat bread
  • 1 tablespoon of olive oil 
  • ½ cup of white beans

Calories – 411 Carbs – 51.9  grams, Fat – 15.9 grams, Proteins –  16.6 grams 

Snack

2 servings of 1 minute quick boiled spinach

Ingredients

  • I minced garlic clove 
  • 2 cups of spinach
  • 2 tablespoons of lemon juice 

Calories – 98.9, Carbs – 3.5 grams, Fat – 9.3 grams, Proteins –  1.9 grams 

Total calories for the day – 1931.3

Get Ultimate 28 Days Meal & Workout Plan

The Bottom Line

The vegan muscle building meal plan highlighted above shows you can bulk up when on a plant-based diet. You must remember to accompany your meal plan with an effective muscle building workout plan. It is advisable to ask an expert for advice when it comes to designing your individualized vegan meal plan for building muscles.

Do you think that a single diet plan is not enough? You’re absolutely right! Take up a challenge and try this 20-min Full Body Workout At Home to get a snatched body.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Building Muscle on a Vegetarian Diet (2020, eatright.org)
  2. Macronutrient considerations for the sport of bodybuilding (2004, pubmed.ncbi.nlm.nih.gov)
B. William
B. William

Ben is an experienced writer who is no stranger to fitness. His career goal is not only to educate people on proper exercising but also help them recognize the profound importance of healthy nutrition. As a writer, his top priority is to foster awareness about healthy lifestyle and encourage more people to transform their bodies and kick their deep-rooted habits. Ben strongly believes that anyone can achieve their fitness goals, as long as they work hard, stay on track and keep a positive mindset.

J. Paul
J. Paul

Jovial is from Dubai, and is a Head EMS Instructor/Fitness Manager/Nutrition Consultant for REMS Fitness. He is certified by the Gold’s Gym Fitness Institute and Registered as a Gym Instructor.
Jovial specialises in HIIT training, Rehabilitation/injury recovery, Strength and Conditioning, Kickboxing, Body Weight Training and Weight Training, and practices each discipline himself. His approach is to focus on improving his clients’ lifestyle by motivating them and setting an example.

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