A Vegan Bodybuilding Diet: Guide and Meal Plan

Embarking on a journey towards a muscular physique while adhering to a vegan lifestyle? Discover the power of plant-based nutrition in bodybuilding, and learn how to effectively plan your meals to fuel your workouts and muscle growth.

Reduces heart disease risk

People following vegan diets seem to be at a significantly lower risk of developing heart disease (7).

This may be partly attributed to a reduced intake of saturated fats and cholesterol and a higher intake of fiber and various plant compounds.
Traditionally, vegans tend to have lower blood pressure and levels of total and LDL (bad) cholesterol than the general population.

Fill up on high protein plant foods

Many vegan protein sources usually do not contain all of the essential amino acids, so higher amounts and a wider variety of these foods need to be eaten to regularly meet your needs

Filling up on vegan foods such as seitan, tofu, legumes, and quinoa can help you meet your protein needs to maximize muscle gain

Day 5: Protein pancakes made with whole grain flour and vegan protein powder with toppings of your choice

Dinner: vegan sloppy joe made with lentils and veggies

Snack: chocolate-peanut-butter protein shake
Useful Tools
Plan out several days of meals to make shopping easier.

Can promote a healthy body weight

People who follow a vegan diet typically have a lower body mass index (BMI) than those following a traditional Western diet, which reduces the risk of several disease factors.

One 16-week study looked at the effects of the vegan diet on 75 people with excess weight. It found the diet to be more effective at improving body weight, fat mass, and insulin resistance markers than a control diet.

Can increase your risk of nutrient deficiencies

By excluding animal products from your diet, your intake of various essential nutrients is reduced – primarily calcium, omega-3s, iron, zinc, and vitamins B12 and D (7).

The vegan diet for bodybuilding

High in fruits, vegetables, and plant-based protein

Excludes all animal-based products and is usually higher in protein than a traditional vegan diet
Takes careful planning to ensure sufficient intake of protein, calories, and several micronutrients a vegan diet may lack

Make sure to eat enough fat

Fat provides twice the number of calories as carbs and protein per gram

The general recommendation for fat intake for off-season bodybuilders is 0.5 grams per pound (1 gram per kg) of body weight daily
This equates to around 80 grams of fat per day for a male bodybuilder weighing 175 pounds (80 kg).

Educate yourself

Education plays an important role in following a vegan diet

It’s crucial to know which foods provide the key nutrients the diet may otherwise lack
Fortunately, with the rise in popularity of the vegan diet, educational resources have been created that can lead you in the right direction

Higher fiber intake

The recommended dietary fiber intake is 14 grams per 1,000 calories, which is easily exceeded on a vegan diet.

Excessive fiber intake can also lead to a feeling of fullness and reduced appetite, which could limit bodybuilding progress if sufficient calories are not consumed.

Can be tough to meet protein and calorie needs

A vegan diet may make it challenging to eat more calories than your body burns to support your bodybuilding goals.

This can be counteracted by increasing portion sizes, adding healthy fats, and eating cooked vegetables instead of raw ones to reduce their volume.

May protect against certain cancers

Following a vegan diet has been associated with a reduced risk of various types of cancer, compared with a traditional Western diet

This effect is likely due to the increased legume, fruit, and vegetable intakes associated with the vegan diet, which lead to higher fiber, micronutrient, and phytonutrient intakes
The vegan diet also has also been linked to a reduction in BMI
Some downsides to consider include increased risk of colorectal cancer and higher risk of heart disease

May be overly restrictive for some people

The vegan bodybuilding diet usually includes many of the following foods: Beans and legumes, hemp, flax, sunflower, and chia seeds

Quinoa and amaranth
Meat substitutes
Soy products
Calcium-fortified plant milks and yogurts
Oats
Whole grains and cereals
Nuts and nut butters
Tahini
Healthy oils
Vegan dark chocolate
Spirulina
Coconut oil

Dietary supplements

Supplementing is not necessary on the vegan diet, but can reduce the chances of nutrient deficiency and optimize the diet for bodybuilding purposes.

The vegan bodybuilding diet tends to avoid or limit the following foods: animal foods, meat, fish, poultry, dairy, eggs, and bee products, mock meats and cheeses, plant-based foods, and foods that might not be vegan-friendly.