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Best Vegan Bodybuilding Meal Plan For Bulking and Cutting

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Over the past few years, one of the biggest nutritional movements has been a massive shift to vegetarianism and veganism. That trend has affected all sectors of society. Bodybuilders have been especially keen to embrace the vegetarian lifestyle. Going meatless, of course, flies in the face of the traditional bodybuilding diet of chicken, eggs, and tuna. So, how can you still pack on quality muscle when you can’t eat meat?

This article answers that question by laying out a seven-day vegan bodybuilding meal plan for bulking and cutting. It will also address the benefits and drawbacks of vegan bodybuilding, consider the best sources of the key macronutrients and address the most frequently asked questions about vegan bodybuilding.

What is Vegan Bodybuilding?

Vegan bodybuilding involves developing your body to enhance lean muscle mass and minimize body fat while eliminating all animal-based foods from your diet. Veganism is a stricter form of animal-based food exclusion than vegetarianism, which excludes meat, fish, and seafood. 

Vegans avoid animal products. This includes everything vegetarians avoid but adds dairy products such as milk and cheese, eggs, honey, gelatin, and food additives derived from animal sources. 

Vegans fall into two categories — raw-food vegans and whole-food vegans, who only consume unprocessed or minimally processed plant-based foods. 

A vegan bodybuilding meal plan differs from a standard vegan meal plan in its macronutrient content. Bodybuilders require more proteins and fats to build muscle and provide energy. The carbohydrate counts will be about the same.

Read also: 12 Vegan Bodybuilders That Will Motivate You To Go Plant-Based

Vegan Dieting for Muscle Gain & Fat Loss

Whether you are following a vegan or carnivore diet, calorie intake is a key consideration. To build muscle, you must create a caloric surplus, where you take in more calories than you expend. Conversely, to lose body fat, you need a caloric deficit so that your caloric intake is less than your body’s energy needs. This forces your body to use stored energy (body fat) to meet its daily energy needs. 

The first step to determining your caloric needs is to determine your maintenance calorie level. You must consume this number of calories daily to meet your energy needs. Check out this calculator to determine your ideal daily calorie intake. 

You should consume 10-15% more than your maintenance level to build lean muscle mass. So, if you require 2,500 calories per day to meet your energy needs, you should aim for between 2,750 and 2,875 calories per day to add muscle mass.

To lose body fat, consume 10-15% fewer calories than your maintenance level. At a 2,500-calorie maintenance level, you should consume between 2,125 and 2,250 daily calories. 

Vegan foods are generally less calorie dense than animal-sourced foods. That means vegans may have to eat more to reach their daily calorie goal. Rather than eating three huge meals, I recommend having five or six smaller meals spread approximately three hours apart over the course of the day. 

Vegan Bodybuilding Protein Sources

Vegan proteins are derived from plants. The category ‘plants’ include everything from vegetables like corn and spinach to legumes like nuts and seeds and wholegrains such as oats and rice. In fact, provided that the protein source is not an animal, it is considered a plant protein.

The Recommended Daily Allowance (RDA) for protein is 0.8 grams per pound of body weight. That is fine for sedentary people. However, gym goers require more than that, depending on their goals. If your goal is to build muscle mass, you should increase your protein intake to between 1.2 and 1.5 grams per pound of body weight. [1]

Benefits of Plant-Based Proteins

The biggest adjustment you’ll have to make when you turn vegan is to find new protein sources. Getting complete amino acid profiles from vegan protein sources is more challenging. Here are three reasons why it may be well worth the effort:

Weight Loss

Some research suggests that plant-based proteins are more effective than animal-based proteins at encouraging weight loss. One study published in the 2016 Journal of General Internal Medicine found that following a general vegetarian diet, including vegan protein powders, was more effective in achieving weight loss goals than non-vegetarian weight loss diets. [2]

Protein, in general, is excellent for encouraging weight loss. It is the most satiating macronutrient and takes the most energy to digest. Plant-based proteins are even better for weight loss because they have far less saturated fat and fewer calories. [3]

General Health

Many people, especially young guys, who are determined to bulk up, eat too many animal proteins. This can lead to an increased risk of heart disease and kidney complications. Another problem with too much animal protein is that it is rich in heme iron. Too much of this iron can cause oxidative stress and free radical damage.

When you choose plant-based proteins, you reduce the risk of these complications. In addition, plant proteins supply your body with important phytonutrients. These natural chemicals help prevent disease, strengthen the immune system, and help offset the natural health declines associated with aging.

Environmental Friendliness

Switching to plant-based proteins is a smart move in terms of helping the environment. Reducing animal product consumption helps reduce the carbon footprint, saves precious water, and creates far less waste. 

Best Plant Protein Sources

Plant-Based Protein Powders

Although most plant-based sources of protein do not contain all of the essential amino acids, many plant-based protein powders include a blend of sources that work together to provide you with your full complement of the essential amino acids. Of all the plant-based protein powders, brown rice protein powder is one of the best. It includes peptides that boost weight loss more than white rice or soy protein. It has also been shown to reduce the glycemic index response and improve liver function. 

Related: Best Vegan Protein Powders Reviewed

Vegan Bodybuilding Carbohydrate Sources

Carbohydrate sources for vegan bodybuilders will not differ significantly from those of a meat-eating bodybuilder. That’s because the best sources of healthy, muscle-building carbohydrates for bodybuilders are rice, fruits, and vegetables.

Unlike other types of food, carbohydrates become immediately available as energy as soon you put them into your mouth. If we don’t require the energy immediately, it is stored for later use. The body stores carbs as glycogen in the muscles and the liver as a source of energy for movement and daily function. [4]

However, the human body can only hold around 100 grams of glucose in the liver and about 400 grams in the muscles. When energy intake is abundant with very little energy output, the muscle and liver stores rapidly fill up, and the excess is stored as body fat.

Carbs prevent the breakdown of muscle tissue. They do this by promoting an anabolic environment, thanks to their ability to stimulate insulin release. This helps counter the catabolic state you get into when you train heavy with weights. [5]

By eating the right sorts of carbs at the right times, you can prevent muscle tissue loss and keep your metabolism revved up for optimal anabolic response and fat loss. High-intensity activity, such as weight training, is fueled by carbs through a process called glycolysis. In fact, carbs are the body’s preferred energy source for vigorous exercise. It will help you to most efficiently generate adequate energy by promoting ATP production, which is the body’s primary energy system.

When you work out, you quickly use up your body’s limited glycogen stores. Taking in carbs after your workout will restore these levels, providing the energy you need to recover and rebuild your body.

Here are some exceptional carbs sources for vegan bodybuilders:

Related: Carbohydrate Calculator

Vegan Bodybuilding Fat Sources

Fats are an important macronutrient for bodybuilders. Containing more than double the number of calories per gram than proteins or carbs, they represent a nutrient-dense way to up your calorie count when bulking. Fats are involved in the production of many hormones, including testosterone. They’re also a concentrated energy source, providing long-lasting energy for workouts lasting more than an hour. 

Fats can be classified into three groups:

By far, the worst of the three is trans fats. These have been shown to raise LDL (bad) cholesterol levels while, at the same time, reducing HDL (good) cholesterol. You can eat saturated fats in moderation, but the show’s real star is the unsaturated kind. These healthy fats have been shown to act in just the opposite way to trans fats — they increase HDL and lower LDL cholesterol. The more unsaturated fats you get into your day, the healthier you will be. [6]

Switch Up Your Oils

One of the best ways to add healthy fats to your meals is to remove your old cooking oil and replace it with olive oil. The active ingredient in olive oil is oleic acid, which has been shown to produce a whole host of health benefits, including reducing inflammation and fighting free radical damage.

Omega-3 fatty acids are a superstar when it comes to healthy fats. They will benefit your body and your brain, having the ability to bring down triglyceride levels, improve the symptoms of many diseases such as arthritis and Parkinson’s and improve memory and cognitive ability. The best source of omega-3 is fatty fish. You can also get them from avocados, chia seeds, walnuts, and flaxseeds. To ensure a steady daily supply of omega-3s, you can also take them in supplement form. [7]

Here are half a dozen healthy fats to include in your vegan meal plan:

  1. Nuts and seeds, such as almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds
  2. Avocado
  3. Coconut oil
  4. Nut butter
  5. Plant-based oils
  6. Olive oil

Related: Fat Intake Calculator

7-Day Vegan Bodybuilding Meal Plan for Bulking

Here is the seven-day vegan meal plan for bulking:

Day 1:

Meal Foods Protein (g) Carbs (g) Fats (g) Calories
Meal 1 (8:00 AM) Vegan protein pancakes with maple syrup and a side of fruit 30 60 10 550
Meal 2 (11:00 AM) Tofu scramble with vegetables, whole wheat bread, and avocado 25 40 20 450
Meal 3 (2:00 PM) Quinoa and black bean bowl with mixed veggies and guacamole 30 60 15 600
Meal 4 (5:00 PM) Vegan protein smoothie with almond milk, banana, and peanut butter 25 50 15 500
Meal 5 (8:00 PM) Lentil curry with brown rice and steamed vegetables 40 70 10 700
Meal 6 (11:00 PM) Chickpea salad with mixed greens, veggies, and tahini dressing 20 30 15 350
Total   170 310 85 3,150

Day 2-7: Follow a similar pattern as Day 1, adjusting the food choices and portion sizes as desired.

Here are some food options for each meal:

Related: Bulking Calculator

7-Day Vegan Bodybuilding Meal Plan for Cutting

Use the following meal plan to get peeled:

Day 1:

Meal Foods Protein (g) Carbs (g) Fats (g) Calories
Meal 1 (8:00 AM) Overnight oats with almond milk, chia seeds, and berries 20 50 10 400
Meal 2 (11:00 AM) Whole wheat toast with avocado and tomato slices 10 30 15 300
Meal 3 (2:00 PM) Quinoa salad with mixed vegetables and chickpeas 25 40 10 450
Meal 4 (5:00 PM) Rice cakes with almond butter and sliced banana 10 40 15 350
Meal 5 (8:00 PM) Tofu stir-fry with broccoli, bell peppers, and brown rice 30 50 15 500
Meal 6 (11:00 PM) Mixed nuts and seeds 15 10 20 250
Total   110 220 85 2,250

Day 2-7: Follow a similar pattern as Day 1, adjusting the food choices and portion sizes as desired.

Here are some food options for each meal:

Related: Weight Loss Calculator

Vegan Bodybuilding Pros

Many people turn to a vegan lifestyle for ethical reasons. There are, though, some very practical benefits that come with adopting a vegan bodybuilding lifestyle. Here are four benefits of becoming a vegan bodybuilder:

Nutrient Density

A diet built around plant-based foods will overflow with essential nutrients like vitamins, minerals, antioxidants, and phytochemicals. Eating such a wealth of health-giving compounds daily will fortify your immune system, boost your natural energy reserves and keep you running on all cylinders. 

Low Saturated Fats

Foods sourced from animals are much higher in saturated fats than plant-based foods. By eliminating meats and dairy products from your diet, you will reduce your LDL cholesterol level while promoting low body fat levels. Cutting out unhealthy fats will also benefit your cardiovascular system.

High Fiber Content

Plant-based foods tend to have high levels of fiber. This helps fill you up, making you less likely to snack between meals. Fiber also helps regulate blood sugar levels, cleaning the digestive system. 

Reduced Disease Risk

Several studies have shown that a vegan diet can reduce a person’s risk of contracting chronic diseases such as heart disease and type 2 diabetes. Certain types of cancer risk may even be reduced when you follow a vegan diet. [8]

Vegan Bodybuilding Cons

Along with the benefits of going vegan for bodybuilders, several potential drawbacks exist. Here are four challenges that vegan bodybuilders face.

Vegan Diets are Low in Vitamin B12 & Iron

Vitamin B12 is essential for health and vitality. It affects our energy level, mood, thinking, and even memory. When we are Vitamin B12 deficient, we will suffer from fatigue. Yet plant sources are largely deficient in B12. Those said to contain them, such as seaweed, fermented soy, and spirulina, actually include analogs of B12 known as carbamides. These actually block the absorption of B12.

It’s hardly surprising that studies consistently show a Vitamin B12 deficiency among vegans. To maintain healthy B12 levels, you must eat animal food sources or supplements. 

Getting iron from plant sources is another problem. Iron derived from plants is not as well absorbed as that from animal meats. This is another contributor to low energy levels among vegans.

Vegan Diets Provide Lesser Quality Proteins

The amino acids in proteins are the body’s building blocks. The nine amino acids the human body cannot manufacture are essential and must be derived from the diet. Unlike animal protein sources, few plant sources provide all nine of them. Even with those few that do, the amino acids are not absorbed by the body like animal proteins. To absorb the essential amino acids, your body needs all of them in the same amounts and at the same time. In plants, many essential amino acids are not loaded to the quantities required for efficient absorption by the body. 

A vegan’s body will compensate for the lower quality of amino acids entering the system by wasting less protein and recycling proteins. This makes the body work a lot harder. People actively trying to gain muscle mass or improve strength levels will be negatively affected by the lesser quality of proteins that are part and parcel of a vegan diet.

Vegan Diets Are Low in Vitamin K2

Calcium is required for strong bones. But few people appreciate the importance of Vitamin K2. It transports the calcium to the bones. That means that, without sufficient quantities of this vitamin, all the calcium you consume will never reach your bones. With nowhere to go, it will pile up in your arteries. 

You cannot get Vitamin K2 from plants, with the exception of a fermented soybean product called natto. Unfortunately, most people cannot stand the taste of it. To get a healthy dose of K2, you must eat animal fat sources like egg yolks, milk, and cheese. 

Vegan Diets Rely on Soy

Although vegan diet options have diversified in recent times, soy is still regarded as a key player. Soy has been recognized as being problematic due to its phytoestrogen content. By mimicking estrogen, phytoestrogen causes a cascade of hormonal imbalances. Among other things, this will escalate your estrogen levels dramatically. In one study, infants fed soy formula were seen to have estrogen levels between 13,000 and 22,000 times higher than those fed cow’s milk formula.

Frequently Asked Questions

Can vegans get complete protein sources?

Yes, vegans can get complete protein sources that contain all nine essential amino acids. This can be accomplished by adding the following complete plant-based protein sources to your diet:

Vegans can also consume two or more complementary protein sources at one meal to ensure they get all the required amino acids. For example, they can combine legumes with whole grains. 

Can I retain my existing muscle if I switch to a vegan diet?

Yes, it is possible to retain your existing muscle when you switch to a vegan diet. Many bodybuilders have found they can keep their current muscle mass and add new lean muscle tissue after turning vegan. To do so, however, you need to pay careful attention to your protein intake, ensuring that you get a plentiful supply of complete proteins through protein complementing or focusing on complete proteins such as soy, quinoa, and chia seeds.

You must also ensure that you eat a caloric surplus to provide your body with the building material for new muscle. This can be challenging because plant-based foods tend to have fewer calories and fill you up faster due to their high fiber content.

How much protein do I need on a vegan bodybuilding diet?

To build muscle on a vegan bodybuilding diet, you should consume at least a gram of protein per pound of body weight. A 180-pound person should aim for around 180 grams of protein per day. If this is spread out over six meals, that averages 30 grams of protein per meal.

Is it easier to get lean on a vegan bodybuilding diet?

Many bodybuilders who have switched to a vegan diet find it easier to get lean than when eating animal-sourced products. Plant-based foods have a higher fiber content, providing a satiating effect that fills you up and helps reduce snacking and cravings between meals when you’re dieting. Vegan-friendly foods are also much lower in saturated fats than animal foods. This helps with fat control and improves your cardiovascular health. Finally, vegan-friendly foods generally have a much lower calorie density, allowing you to eat to satisfaction while still maintaining a low caloric intake. 

How does a vegan bodybuilding diet differ from a standard vegan diet?

The main differences between a vegan bodybuilding diet and a standard vegan diet are that the bodybuilding diet is higher in proteins and fats, and the caloric intake is targeted to create either a caloric surplus or deficit based on a person’s training goals. Vegan bodybuilders are also likely to follow a precise nutrient timing protocol. They increase protein and carbohydrate intake around their workouts for optimal protein synthesis and muscle glycogen replenishment. 

Wrap-Up

By following a high-quality vegan bodybuilding plan, you can maximize your muscle-building potential while ensuring your body receives only the best plant-based foods. This will make it easier to stay lean while optimizing your energy output and enhancing your overall well-being.

Follow either one of the seven-day vegan bodybuilding meal plans, depending on whether you are in a bulking or cutting phase. Then, use it as a template and general guide, substituting your favorite plant-based foods to add variety and taste. After 12 weeks, transition into the opposite phase (cutting or bulking), adjusting your training accordingly and switching to the other seven-day vegan bodybuilding meal plan provided above. Follow this plan for another 12 weeks, again substituting your favorite vegan meals. Combine your vegan bodybuilding meal plans with consistent, hard training and plenty of rest and recovery, and you’ll be well on your way to realizing your goal physique. 

References

  1. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430.
  2. Huang RY, Huang CC, Hu FB, Chavarro JE. Vegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled Trials. J Gen Intern Med. 2016 Jan;31(1):109-16. doi: 10.1007/s11606-015-3390-7. PMID: 26138004; PMCID: PMC4699995.
  3. Westerterp-Plantenga MS, Nieuwenhuizen A, Tomé D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr. 2009;29:21-41. doi: 10.1146/annurev-nutr-080508-141056. PMID: 19400750.
  4. Schneeman BO. Carbohydrates: significance for energy balance and gastrointestinal function. J Nutr. 1994 Sep;124(9 Suppl):1747S-1753S. doi: 10.1093/jn/124.suppl_9.1747S. PMID: 8089744.
  5. Alghannam AF, Gonzalez JT, Betts JA. Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. Nutrients. 2018 Feb 23;10(2):253. doi: 10.3390/nu10020253. PMID: 29473893; PMCID: PMC5852829.
  6. Harrison S, Lemieux S, Lamarche B. Assessing the impact of replacing foods high in saturated fats with foods high in unsaturated fats on dietary fat intake among Canadians. Am J Clin Nutr. 2022 Mar 4;115(3):877-885. doi: 10.1093/ajcn/nqab420. PMID: 34958344; PMCID: PMC8895210.
  7. Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002 Oct;56(8):365-79. doi: 10.1016/s0753-3322(02)00253-6. PMID: 12442909.
  8. Hever J, Cronise RJ. Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease. J Geriatr Cardiol. 2017 May;14(5):355-368. doi: 10.11909/j.issn.1671-5411.2017.05.012. PMID: 28630615; PMCID: PMC5466942.
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