7 Day Vegan Bodybuilding Diet Plan, Benefits, Drawbacks & More (with PDF)

Hey there, vegan bodybuilders! We know it can be tough balancing your ethical lifestyle with your muscle-building goals. But guess what? We’ve got your back! In this guide, we’re going to show you how to pack on muscle and strength while sticking to your plant-based principles.

Bodybuilding is all about giving your muscles the right nutrients to grow big and strong. And yes, you can do it all with plants! In this article, we’ll walk you through the basics of vegan bodybuilding, highlight key nutrients you need, and give you a simple 7-day meal plan to get you started.

Whether you’re a seasoned vegan athlete or just starting out, this plan will help you fuel your workouts, recover like a champ, and achieve your body goals-all while staying true to your vegan values. So let’s get started and show the world what plant-powered muscles can do!

What is a Vegan Bodybuilding Diet?

A vegan bodybuilding diet is a way of eating that combines the principles of bodybuilding with the ethical stance of veganism, which excludes all animal products. This diet focuses on consuming plant-based foods to support muscle growth, strength, and overall athletic performance.

Key components of a vegan bodybuilding meal plan include:

1. High Protein: Vegan bodybuilders aim to meet their protein needs through plant-based sources such as tofu, tempeh, legumes, beans, lentils, quinoa, seitan, and vegan protein powders.
2. Essential Nutrients: Along with protein, vegan bodybuilders ensure they get adequate amounts of essential nutrients like iron, calcium, zinc, omega-3 fatty acids, and vitamins B12 and D through fortified foods, supplements, and a diverse plant-based diet.
3. Whole Foods: Emphasis is placed on consuming whole, minimally processed plant foods like fruits, vegetables, whole grains, nuts, seeds, and legumes to provide a wide array of vitamins, minerals, and antioxidants.
4. Calorie Balance: Depending on their goals, vegan bodybuilders adjust their calorie intake to either create a surplus for muscle gain or a deficit for fat loss, while still ensuring they meet their nutritional needs.
5. Hydration: Adequate hydration is essential for optimal performance and recovery, so vegan bodybuilders prioritize drinking plenty of water throughout the day.

By carefully planning their meals and incorporating a variety of nutrient-dense plant foods, vegan bodybuilders can effectively support muscle growth, recovery, and overall health while adhering to their ethical beliefs.

7 Day Vegan Bodybuilding Diet Plan

Here’s the 7-day vegan bodybuilding diet plan, each meal providing around 500 calories and encompassing all essential macros. By following this meal plan consistently, you can achieve the body you desire while staying true to your values.

Adjust the portion sizes according to your individual fitness goals.

Day 1:

Breakfast:

• Tofu scramble with spinach, bell peppers, and onions cooked in olive oil (150g) – Protein: 15g, Carbs: 10g, Fat: 18g
• Whole grain toast (50g) – Protein: 5g, Carbs: 18g, Fat: 1g
• Sliced avocado (50g) – Protein: 1g, Carbs: 13g, Fat: 37g

Lunch:

• Chickpea and quinoa salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette (200g) – Protein: 12g, Carbs: 45g, Fat: 14g
• Whole grain pita bread (80g) – Protein: 6g, Carbs: 32g, Fat: 1g

Snack:

• Smoothie made with banana, mixed berries, spinach, almond milk, and vegan protein powder (200ml) – Protein: 15g, Carbs: 25g, Fat: 5g

Dinner:

• Lentil curry with brown rice (250g) – Protein: 18g, Carbs: 60g, Fat: 8g
• Steamed broccoli (100g) – Protein: 3g, Carbs: 10g, Fat: 0g

Day 2:

Breakfast:

• Oatmeal topped with sliced banana, almond butter, and chia seeds (150g) – Protein: 10g, Carbs: 45g, Fat: 15g
• Plant-based yogurt (100g) – Protein: 5g, Carbs: 20g, Fat: 10g

Lunch:

• Black bean and sweet potato tacos with corn tortillas, lettuce, tomato, and salsa (180g) – Protein: 12g, Carbs: 40g, Fat: 5g
• Side of quinoa (80g) – Protein: 4g, Carbs: 20g, Fat: 2g

Snack:

• Apple slices with peanut butter (50g) – Protein: 4g, Carbs: 20g, Fat: 10g

Dinner:

• Vegan chili with kidney beans, black beans, tomatoes, bell peppers, onions, and spices (200g) – Protein: 15g, Carbs: 50g, Fat: 5g
• Whole grain dinner rolls (100g) – Protein: 4g, Carbs: 30g, Fat: 3g

Day 3:

Breakfast:

• Vegan protein pancakes topped with sliced strawberries and maple syrup (150g) – Protein: 15g, Carbs: 45g, Fat: 5g
• Plant-based yogurt (100g) – Protein: 5g, Carbs: 20g, Fat: 10g

Lunch:

• Grilled tempeh sandwich with whole grain bread, lettuce, tomato, and vegan mayo (200g) – Protein: 20g, Carbs: 40g, Fat: 15g
• Side of oven-baked sweet potato fries (150g) – Protein: 3g, Carbs: 30g, Fat: 5g

Snack:

• Trail mix with almonds, walnuts, dried cranberries, and pumpkin seeds (50g) – Protein: 10g, Carbs: 30g, Fat: 15g

Dinner:

• Spaghetti with marinara sauce, lentil meatballs, and a side of steamed green beans (250g) – Protein: 18g, Carbs: 50g, Fat: 5g

Day 4:

Breakfast:

• Smoothie bowl topped with granola, sliced kiwi, and shredded coconut (250g) – Protein: 10g, Carbs: 50g, Fat: 15g

Lunch:

• Quinoa and black bean salad with mixed greens, bell peppers, avocado, and lime-cilantro dressing (200g) – Protein: 15g, Carbs: 40g, Fat: 10g
• Whole grain crackers (50g) – Protein: 5g, Carbs: 20g, Fat: 5g

Snack:

• Hummus with raw vegetable sticks (carrots, celery, bell peppers) (100g) – Protein: 5g, Carbs: 15g, Fat: 10g

Dinner:

• Vegan stir-fry with tofu, broccoli, carrots, bell peppers, snap peas, and teriyaki sauce served over brown rice (250g) – Protein: 20g, Carbs: 50g, Fat: 10g

Day 5:

Breakfast:

• Breakfast burrito with scrambled tofu, black beans, avocado, salsa, and spinach wrapped in a whole-grain tortilla (200g) – Protein: 20g, Carbs: 40g, Fat: 15g

Lunch:

• Vegan Buddha bowl with quinoa, roasted chickpeas, roasted sweet potatoes, kale, and tahini dressing (200g) – Protein: 15g, Carbs: 50g, Fat: 20g

Snack:

• Rice cakes with almond butter and sliced banana (100g) – Protein: 5g, Carbs: 30g, Fat: 10g

Dinner:

• Vegan lasagna with layers of whole grain noodles, tofu ricotta, marinara sauce, and spinach (250g) – Protein: 25g, Carbs: 40g, Fat: 10g

Day 6:

Breakfast:

• Overnight oats made with rolled oats, chia seeds, almond milk, vanilla extract, and mixed berries (200g) – Protein: 10g, Carbs: 45g, Fat: 8g

Lunch:

• Falafel wrap with whole grain pita, lettuce, tomato, cucumber, and tahini sauce (200g) – Protein: 15g, Carbs: 40g, Fat: 12g
• Side of tabbouleh salad (100g) – Protein: 3g, Carbs: 20g, Fat: 5g

Snack:

• Energy balls made with dates, nuts, cocoa powder, and shredded coconut (50g) – Protein: 4g, Carbs: 20g, Fat: 8g

Dinner:

• Vegan BBQ jackfruit sandwiches with coleslaw on whole grain buns (200g) – Protein: 20g, Carbs: 50g, Fat: 10g
• Baked sweet potato wedges (150g) – Protein: 2g, Carbs: 30g, Fat: 5g

Day 7:

Breakfast:

• Vegan breakfast scramble with tofu, black beans, bell peppers, onions, and nutritional yeast (200g) – Protein: 15g, Carbs: 20g, Fat: 10g
• Whole grain toast with avocado (50g) – Protein: 5g, Carbs: 15g, Fat: 3g

Lunch:

• Vegan sushi rolls with brown rice, avocado, cucumber, carrot, and tofu (200g) – Protein: 10g, Carbs: 30g, Fat: 5g
• Moringa soup (150g) – Protein: 10g, Carbs: 20g, Fat: 2g

Snack:

• Protein smoothie made with almond milk, banana, spinach, and vegan protein powder (200g) – Protein: 15g, Carbs: 25g, Fat: 5g

Dinner:

• Vegan fajitas with grilled portobello mushrooms, bell peppers, onions, and guacamole served with corn tortillas (200g) – Protein: 12g, Carbs: 40g, Fat: 15g

Remember to drink plenty of water throughout the day and adjust portion sizes to fit your individual needs and activity levels.

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Foods to Eat on a Vegan Bodybuilding Diet

Here are some key foods to include in a plant-based bodybuilding diet:

1. Protein Sources:
   • Beans (e.g., black beans, kidney beans, chickpeas)
   • Lentils
   • Tofu
   • Tempeh
   • Edamame
   • Seitan
   • Pea protein powder
   • Soy milk
   • Plant-based protein bars

2. Grains and Starches:
   • Quinoa
   • Brown rice
   • White rice
   • Oats
   • Whole grain bread
   • Whole wheat pasta
   • Sweet potatoes
   • Russet potatoes

3. Nuts, Seeds, and Nut Butters:
   • Almonds
   • Cashews
   • Walnuts
   • Chia seeds
   • Hemp seeds
   • Flaxseeds
   • Peanut butter
   • Almond butter

4. Fruits and Vegetables:
   • Apples
   • Bananas
   • Oranges
   • Berries (e.g., blueberries, strawberries, raspberries)
   • Avocado
   • Spinach
   • Kale
   • Broccoli
   • Brussels sprouts
   • Carrots

5. Healthy Fats:
   • Avocado
   • Nuts and seeds
   • Olive oil
   • Coconut oil
   • Flaxseed oil

6. Additional Foods:
   • Plant-based milk alternatives (e.g., almond milk, soy milk)
   • Plant-based yogurt alternatives
   • Whole grain cereals
   • Vegan protein bars
   • Plant-based meat alternatives (e.g., veggie burgers, vegan sausages)
   • Vegan protein shakes or smoothies

These foods can provide the necessary macronutrients (protein, carbohydrates, and fats) and micronutrients (vitamins and minerals) to support muscle building and overall health on a vegan diet. Adjust portion sizes and meal timing based on individual calorie and macronutrient needs.

Foods to Avoid on a Vegan Diet

While a vegan bodybuilding meal plan emphasizes plant-based foods, there are still some vegan options that may not be optimal for performance and results. Here are some foods to avoid or limit:

1. Processed Vegan Junk Foods: Just like with any diet, processed junk foods are best avoided. These often contain high levels of unhealthy fats, sugars, and additives that can hinder your progress.
2. Refined Carbohydrates: While carbohydrates are essential for energy, refined carbs like white bread, pastries, and sugary snacks can lead to energy crashes and may not provide sustained energy for workouts.
3. Sugary Drinks: Beverages like soda, sweetened fruit juices, and energy drinks can add unnecessary calories and sugar to your diet without providing any nutritional benefits.
4. Highly Processed Vegan Meat Alternatives: While some vegan meat substitutes can be part of a balanced diet, many are highly processed and may contain additives. Opt for whole-food sources of protein whenever possible.
5. Excessive Alcohol: While the occasional drink may not negatively impact your progress, excessive alcohol consumption can hinder muscle recovery and contribute to dehydration.
6. Highly Processed Vegan Cheeses: Some vegan cheeses are highly processed and can be high in unhealthy fats and sodium. Choose whole-food sources of fats like nuts and seeds instead.
7. Artificial Sweeteners: While they may seem like a healthier alternative to sugar, some artificial sweeteners have been linked to negative health effects. It’s best to limit your intake of these additives.
8. Trans Fats: Avoid foods that contain trans fats, as they can increase your risk of heart disease and may interfere with muscle growth and recovery. Check labels for hydrogenated oils and partially hydrogenated oils.

By avoiding these foods and focusing on whole, nutrient-dense options, you can support your vegan bodybuilding goals and optimize your performance and recovery.

Vegan Bodybuilding Supplements

Vegan bodybuilders have a range of supplement options to support their fitness goals. Here are some commonly used plant-based supplements in vegan bodybuilding:

1. Plant-Based Protein Powder: Protein powder supplements are popular among bodybuilders to ensure they meet their daily protein needs. Opt for plant-based protein powders made from sources like pea protein, rice protein, hemp protein, or a blend of these.
2. Vegan BCAAs (Branched-Chain Amino Acids): BCAAs are essential amino acids that play a crucial role in muscle protein synthesis and recovery. They can be especially beneficial for vegan athletes to ensure they get an adequate intake of these amino acids.
3. Creatine: Creatine is a naturally occurring compound found in meat and fish but can also be synthesized in the body. Supplementing with creatine has been shown to increase muscle mass, strength, and exercise performance, making it a popular choice for vegan bodybuilders.
4. Beta-Alanine: Beta-alanine is an amino acid that can help improve muscular endurance by increasing the levels of carnosine in the muscles. This can delay muscle fatigue during high-intensity exercise, allowing for more extended and intense workouts.
5. Vitamin B12: Vitamin B12 is essential for energy production, red blood cell formation, and neurological function. Since it’s primarily found in animal products, vegan bodybuilders may benefit from supplementing with vitamin B12 to prevent deficiency.
6. Vegan Omega-3 Fatty Acids: Omega-3 fatty acids are crucial for overall health, including heart health and inflammation regulation. While they are commonly found in fish oil, vegan sources include algae oil supplements, which provide EPA and DHA.
7. Vitamin D: Vitamin D is important for bone health, immune function, and muscle strength. Since it’s primarily obtained from sunlight exposure and fortified foods, some vegan bodybuilders may need to supplement with vitamin D, especially if they live in areas with limited sunlight.
8. Iron: Iron is essential for oxygen transport in the blood and energy metabolism. While plant-based sources of iron are abundant, they may be less bioavailable than animal sources. Supplementing with iron can help prevent deficiency, especially for vegan athletes with higher iron needs.
9. Zinc: Zinc is involved in immune function, protein synthesis, and wound healing. Plant-based sources of zinc include legumes, nuts, seeds, and whole grains, but supplementing may be necessary for some vegan bodybuilders to ensure adequate intake.

Before adding any supplements to your regimen, it’s essential to consult with a healthcare professional or registered dietitian to determine your individual needs and ensure safety and efficacy. Additionally, focusing on a well-rounded, whole-foods-based diet should always be the foundation of any supplement regimen.

Benefits of a Vegan Bodybuilding Diet

A vegan bodybuilding diet offers several potential benefits for both pro athletes and beginners. Here are some of the key advantages:

1. Rich in Nutrients: A well-planned vegan diet is rich in essential nutrients like vitamins, minerals, antioxidants, and fiber. Whole plant foods such as fruits, vegetables, legumes, nuts, seeds, and whole grains provide a wide range of micronutrients and phytochemicals that support overall health and athletic performance.^[1]
2. Lower in Saturated Fat and Cholesterol: Vegan diets tend to be lower in saturated fat and cholesterol compared to diets that include animal products. This can have positive effects on heart health by reducing the risk of cardiovascular diseases like hypertension, atherosclerosis, and heart attack.^[2]
3. Lower Risk of Chronic Diseases: Research suggests that plant-based diets may lower the risk of chronic diseases such as type 2 diabetes, certain types of cancer, and obesity. Consuming a variety of nutrient-dense plant foods can help maintain a healthy body weight, regulate blood sugar levels, and promote overall well-being.^[3]
4. Improved Digestive Health: Plant-based diets are typically higher in fiber, which can promote digestive health by preventing constipation, regulating bowel movements, and supporting a healthy gut microbiome. Adequate fiber intake may also reduce the risk of gastrointestinal disorders like diverticulosis and colorectal cancer.^[4]
5. Enhanced Recovery and Muscle Repair: Plant-based foods are rich in antioxidants and anti-inflammatory compounds that can help reduce exercise-induced inflammation and promote faster recovery after workouts. Consuming a variety of plant foods can provide the essential nutrients needed for muscle repair, growth, and recovery.^[5]
6. Environmental Sustainability: Plant-based diets have a lower environmental footprint compared to diets rich in animal products. Producing plant foods typically requires fewer natural resources, produces fewer greenhouse gas emissions, and has less impact on land and water resources. By adopting a vegan diet, individuals can contribute to environmental sustainability and animal welfare.
7. Ethical Considerations: For many people, following a vegan diet aligns with their ethical values and concerns about animal welfare and cruelty. Choosing plant-based foods over animal products can promote compassion for animals and support a more sustainable and ethical food system.
8. Versatility and Variety: Contrary to common misconceptions, vegan diets offer a wide variety of delicious and nutritious foods. With creative cooking techniques and plant-based alternatives, individuals can enjoy diverse meals and flavors while meeting their nutritional needs and fitness goals.

Overall, a well-planned vegan bodybuilding diet can provide numerous health benefits, support athletic performance, and contribute to a more sustainable and ethical lifestyle. However, it’s essential to ensure adequate intake of essential nutrients such as protein, iron, vitamin B12, omega-3 fatty acids, and zinc by consuming a balanced and varied diet or using supplements when needed. Consulting with a healthcare professional or registered dietitian can help optimize a vegan diet for individual health and fitness goals.

Drawbacks of a Vegan Bodybuilding Diet

While a vegan bodybuilding diet offers many benefits, there are also some potential drawbacks to consider:

1. Protein Quality and Quantity: Plant-based protein sources may lack certain essential amino acids or have lower protein quality compared to animal-based sources. This can make it challenging for individuals to meet their protein needs, especially if they have high protein requirements for muscle building and recovery.
2. Digestive Issues: Some plant foods, such as legumes and cruciferous vegetables, contain fermentable carbohydrates that can cause digestive discomfort, bloating, and gas in some people, particularly those with sensitive digestive systems.
3. Nutrient Deficiencies: Vegan diets may be deficient in certain nutrients that are abundant in animal products, such as vitamin B12, iron, zinc, omega-3 fatty acids, calcium, and vitamin D. Without careful planning and supplementation, vegan bodybuilders may be at risk of nutrient deficiencies that can affect energy levels, muscle function, and overall health.
4. Caloric Density: Plant-based foods tend to be less calorie-dense compared to animal products, which means that individuals may need to consume larger volumes of food to meet their energy needs for muscle building and athletic performance. This can be challenging for those with limited appetite or digestive capacity.
5. Food Availability and Accessibility: In some regions or communities, access to a wide variety of plant-based foods, especially fresh produce and specialty vegan products, may be limited. This can make it difficult for vegan bodybuilders to find suitable ingredients and supplements to support their dietary needs.
6. Social Challenges: Following a vegan diet in a non-vegan environment, such as social gatherings, restaurants, or family events, can be challenging and may require extra planning and communication. Some individuals may face pressure or criticism from others due to their dietary choices, which can affect their adherence to a vegan lifestyle.
7. Potential for Over-reliance on Processed Foods: While whole plant foods should form the foundation of a vegan bodybuilding diet, some individuals may rely too heavily on processed vegan products, such as mock meats, vegan cheese, and snacks. These foods may be high in added sugars, sodium, and unhealthy fats, which can negatively impact health and performance if consumed in excess.
8. Cost Considerations: Plant-based diets can be affordable and cost-effective, especially when based on staple foods like grains, legumes, and seasonal produce. However, specialty vegan products and supplements may be more expensive than their animal-based counterparts, potentially increasing the overall cost of a vegan bodybuilding diet.

Despite these drawbacks, many vegan bodybuilders successfully achieve their fitness goals and maintain optimal health by carefully planning their diets, choosing nutrient-rich plant foods, and addressing potential nutrient deficiencies through supplementation and regular monitoring.

Working with a registered dietitian or healthcare professional can help individuals navigate the challenges of a vegan bodybuilding diet and optimize their nutrient intake for optimal performance and well-being.

7 Day Vegan Bodybuilding Meal Plan PDF

Our vegan bodybuilding diet plan is now available in PDF format. Print it out or download it to your phone for convenient reference whenever you need it. Stay fueled and focused on your fitness goals with our vegan bodybuilding meal plan.

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References

1. Łuszczki, E., Boakye, F., Zielińska, M., Dereń, K., Bartosiewicz, A., Oleksy, Ł., & Stolarczyk, A. (2023). Vegan diet: Nutritional components, implementation, and effects on adults’ health. Frontiers in Nutrition, 10, 1294497. https://doi.org/10.3389/fnut.2023.129449
2. Institute of Medicine (US) Committee on Health and Behavior: Research, Practice, and Policy; Board on Neuroscience and Behavioral Health. “Nutrition for the Clinician.” The American Journal of Clinical Nutrition, vol. 119, no. 4, 2024, pp. 1075.
3. Fraser, G. E. (2009). Vegetarian diets: What do we know of their effects on common chronic diseases? The American Journal of Clinical Nutrition, 89(5), 1607S-1612S. https://doi.org/10.3945/ajcn.2009.26736K
4. Sakkas, H., Bozidis, P., Touzios, C., Kolios, D., Athanasiou, G., Athanasopoulou, E., Gerou, I., & Gartzonika, C. (2020). Nutritional Status and the Influence of the Vegan Diet on the Gut Microbiota and Human Health. Medicina, 56(2), 88. https://doi.org/10.3390/medicina56020088
5. Pohl, A., Schünemann, F., Bersiner, K., & Gehlert, S. (2021). The Impact of Vegan and Vegetarian Diets on Physical Performance and Molecular Signaling in Skeletal Muscle. Nutrients, 13(11), 3884. https://doi.org/10.3390/nu13113884