Vegan meal plan for abs

Written byListonic team

Updated on Nov 22, 2024

Achieve your fitness goals with our vegan meal plan for abs. Packed with nutrient-dense and metabolism-boosting recipes, this plan offers a variety of delicious meals that support your abdominal goals on a vegan diet. Combine these recipes with your fitness routine for a well-rounded approach to achieving toned abs.

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Lentils

Chickpeas

Chia seeds

Flaxseeds

Plant based

Tofu

Tempeh

Almonds

Vegan protein powder

Unsweetened vegan yogurt

Fresh grocery

Spinach

Kale

Broccoli

Avocado

Blueberries

Strawberries

Tomatoes

Cucumber

Spices & sauces

Olive oil

Beverages

Water

Herbal tea

Meal plan overview

Achieve your fitness goals with our vegan meal plan for abs. Packed with nutrient-dense and metabolism-boosting vegan recipes, this plan offers a variety of delicious meals that support your abdominal goals. Combine these recipes with your fitness routine for a well-rounded approach to achieving toned abs on a vegan lifestyle.

Vegan meal plan for abs exemplary product

Foods to eat

Pre-Run Smoothie: Blend bananas, berries, spinach, and plant-based protein for a quick and energy-boosting pre-run smoothie.
Energy Bars: Choose plant-based energy bars with a mix of carbohydrates, proteins, and healthy fats for sustained energy.
Quinoa Salad: Prepare a quinoa salad with colorful veggies, chickpeas, and a lemon-tahini dressing for a nutrient-packed lunch.
Trail Mix: Create a trail mix with nuts, seeds, dried fruits, and dark chocolate for a portable and energy-dense snack.
Sweet Potato Toast: Top sweet potato slices with almond butter, banana, and chia seeds for a satisfying and fueling breakfast.
Vegan Pasta Salad: Make a pasta salad with whole-grain pasta, cherry tomatoes, olives, and a light vinaigrette for a post-run meal.
Chia Pudding Parfait: Layer chia pudding with non-dairy yogurt, granola, and fresh berries for a tasty and replenishing dessert.
Plant-Based Protein Smoothie: Blend a protein-packed smoothie with plant-based protein powder, almond milk, and frozen fruits for recovery.
Avocado and Hummus Wrap: Fill a whole-grain wrap with avocado, hummus, greens, and veggies for a satisfying post-run meal.
Stir-Fried Tofu and Vegetables: Stir-fry tofu with a variety of colorful vegetables and a flavorful sauce for a nutritious dinner.

✅Tip

Incorporate plenty of plant-based protein sources like tofu, tempeh, and lentils to support muscle growth and definition.

Foods not to eat

Heavy and Greasy Meals: Avoid heavy, greasy meals that may cause discomfort during running or slow down digestion.
Excessive Fiber Before Running: Limit high-fiber foods right before a run to prevent digestive issues.
Processed Sugary Snacks: Steer clear of highly processed sugary snacks that may lead to energy crashes.
Caffeine Overload: Moderate caffeine intake to avoid jitteriness or digestive discomfort during runs.
Spicy Foods: Avoid overly spicy foods that may cause discomfort during physical activity.
Unfamiliar Foods: Stick to familiar foods before a run to minimize the risk of digestive issues.
Large Meals Right Before Running: Opt for smaller, balanced meals to prevent stomach discomfort during runs.
Insufficient Hydration: Ensure adequate hydration before, during, and after running to support performance and recovery.
Alcohol Before Running: Avoid alcohol consumption before running, as it can dehydrate the body and impair performance.
Processed Vegan Meats: Limit consumption of highly processed vegan meat alternatives due to potential additives.

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Main benefits

The Vegan meal plan for abs focuses on foods that help reduce bloating and enhance muscle visibility, such as high-protein and low-carb meals that support muscle growth and fat loss.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Focus on protein-rich foods like quinoa, lentils, tofu, and tempeh, which can be more affordable when bought in bulk. Nuts like almonds and seeds like chia can be bought in larger quantities for savings. Avocado, while sometimes pricey, can be bought on sale. Berries can be purchased frozen for cost-effectiveness. Vegan protein powder can be made at home for cost savings.

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Extra tips

Focus on high-protein, low-fat vegan snacks to help in building abs:

Tofu and vegetable skewers
Edamame with a sprinkle of sea salt
Tempeh strips with a soy dipping sauce
Chickpea salad with lemon vinaigrette
Protein smoothie with pea protein powder
Seitan stir-fry with broccoli and bell peppers
Quinoa and black bean bowl

For vegans focused on building abs, beverages that support muscle building and fat loss are beneficial. Green tea boosts metabolism. Protein shakes with vegan protein powder aid muscle recovery. Black coffee can be a pre-workout energizer. Water, crucial for every diet, helps maintain overall health. Almond milk is a great base for smoothies or protein shakes.

For vegans aiming to sculpt abs, focus on protein-rich foods like tofu, tempeh, and seitan to support muscle growth and repair. Low-calorie, nutrient-dense vegetables and fruits help maintain a calorie deficit while providing essential vitamins and minerals. Include healthy fats from sources like almonds and chia seeds, which help with satiety and metabolic health. Avoid processed foods and excess sugars to reduce body fat and reveal muscle definition.

Meal plan suggestion

Day 1

Breakfast:Quinoa bowl topped with mixed berries and chia seeds
Lunch:Chickpea and spinach salad with sliced almonds and olive oil dressing
Dinner:Tofu stir-fry with broccoli, kale, and brown rice
Snack:Handful of almonds and cucumber slices
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 240g
Protein🥩: 90g

Day 2

Breakfast:Smoothie with kale, spinach, berries, and flaxseeds
Lunch:Tempeh wrap with avocado, tomato, and mixed greens
Dinner:Lentil curry with quinoa
Snack:Vegan yogurt topped with sliced strawberries
Calories🔥: 2100
Fat💧: 75g
Carbs🌾: 250g
Protein🥩: 95g

Day 3

Breakfast:Overnight oats with almond milk, chia seeds, and sliced almonds
Lunch:Brown rice bowl with tofu, broccoli, and cucumber slices
Dinner:Stuffed bell peppers with quinoa, spinach, and tomatoes
Snack:Handful of mixed berries and flaxseeds
Calories🔥: 2050
Fat💧: 72g
Carbs🌾: 245g
Protein🥩: 92g

Day 4

Breakfast:Avocado toast on whole-grain bread with sliced tomatoes
Lunch:Spinach and chickpea salad with avocado, almonds, and balsamic vinaigrette
Dinner:Vegan chili with lentils, kale, and diced bell peppers
Snack:Vegan protein shake
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 240g
Protein🥩: 90g

Day 5

Breakfast:Acai bowl topped with mixed berries, chia seeds, and sliced almonds
Lunch:Quinoa salad with roasted chickpeas, cucumber, and lemon-tahini dressing
Dinner:Tofu and vegetable stir-fry with brown rice
Snack:Vegan yogurt with chia seeds and sliced strawberries
Calories🔥: 2100
Fat💧: 75g
Carbs🌾: 250g
Protein🥩: 95g

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Want to learn more?

Time-restricted feeding in young men performing resistance training: A randomized controlled trial

⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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