Vegan bodybuilding diet plan
Here you'll find an example of a week of eating a healthy vegan diet for bodybuilding. Each day includes nutritional values, estimated cost, calories, and time spent cooking. This is aimed to give you a general idea of how to plan a diet efficiently time-wise, fulfilling all nutritional needs, and cheaply.
Contents
Bodybuilder's diet plan
This diet plan is recommended for someone that is seriously trying to gain muscle mass and is spending a lot of calories everyday. This diet plan's daily nutritional values are based on an adult male of 90 kg (200 pounds), 183 cm tall (6 feet), with the goal of increasing muscle mass, with a potassium goal of 4700mg (instead of the usual 3400mg), which makes it optimal for blood pressure, kidney function, and heart health. Daily amounts are around 3500 kcal, as that amount of caloric intake is recommended for someone very active trying to build muscles. Depending on your height, age, sex, and physical activity, you can make bigger or smaller portions according to your caloric needs.
Protein intake is higher than average, going over 160 grams every day (protein >0.8g per pound of weight).
Ratios of carbs / proteins / fats are 55% / 27.5% / 17.5% respectively, leaving a minimum threshold of 320g of carbs, 160g of proteins, and 100g of fats for this diet plan.
Day 1
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- supplements: 1000 mcg cyanocobalamin, 2000 IU vitamin D3 (DHA and creatine supplement if you want to, and iodine supplement if you don't use iodized salt)
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Breakfast Time Spent Preparing: 5 minutes
- Banana Berry Smoothie
- 1/4 cup Sunflower Seeds
- 1 singular Brazil Nut
- B12 Supplement
- D Supplement
Lunch
- Tofurky Sandwich
- 2 Slices of Whole Wheat bread
- 5 Slices of Hickory-Smoked Deli Slices
- 1/2 a Red Tomato
- 1/2 Ripe Avocado
- 1 Slice Daiya Swiss Style
- 1/2 cup Walnuts
- 1 Large Peach
- 1 16 fl oz Glass of Water
Afternoon Snack
- 1 Red Bell Pepper
- 3 Medium Carrots
- 5 Tbsp Hummus
Dinner
- 1 3/4 cup Kidney Beans
- 1/4 tsp Oregano
- 1/2 Cup Arugula
- 2 Cup Spinach/Kale mix
- 1/2 Cup Quinoa
- 2 Gardein Chick'n Scallopini
- 1 16 fl oz Glass of Water
Dessert
- 1 cup of Chai tea
- 1/4 cup Unsweetened Soy Milk
Day 2 Breakfast
- Oatmeal
- 1 cup Rolled oats
- 1/2 Cup Unsweetened Soy Milk
- 2 tbsp Cinnamon
- 1 Pinch of Cloves
- 1 tbsp Ground Flaxseeds
- 1/2 Cup Blueberries
- 1/2 Cup Blackberries
- 16 fl oz of Calcium and Vitamin A, D, and E Fortified Orange Juice
- 1 Large Apple
- 1/4 cup Almonds
- 1 Singular Brazil Nut
Lunch
- 8 Tempeh Strips
- 2 Large Sweet Potatoes
Afternoon snack
- Peanut Butter Banana Sandwich
- 2 Slices Whole Wheat Bread
- 1 Large Ripe Banana
- 4 tbsp Protein Peanut Butter
- 1/4 Cup Pumpkin Seeds
- 1/4 Cup Sunflower Seeds
Dinner
- 1 Cup Sprouted Lentils
- 1/4 Cup Sauteed White Mushrooms
- 5 Flourettes Steamed Brocolli
- 2 Cups Boiled Spinach
Dessert
- Banana Matcha Ice Cream
- 1 Cup Walnuts
