Vegan meal plan for muscle gain

Written byListonic team

Updated on Nov 22, 2024

Achieve muscle gain on a vegan diet with our meal plan designed for muscle growth. Packed with plant-based and muscle-building recipes, this plan provides the nutrients needed to support your strength training journey. Explore a variety of delicious options that cater to your muscle gain goals on a vegan diet.

Meal plan grocery list

Dry goods

Lentils

Chickpeas

Quinoa

Brown rice

Chia seeds

Flaxseeds

Plant based

Tofu

Tempeh

Edamame

Seitan

Nutritional yeast

Fortified plant-based yogurt

Snacks & sweets

Almonds

Peanuts

Fresh grocery

Spinach

Kale

Broccoli

Avocado

Bakery

Whole-grain bread

Beverages

Water

Meal plan overview

Achieve your muscle gain goals with our vegan meal plan tailored for muscle growth. Packed with a variety of muscle-building and nutrient-dense recipes, this plan provides the nutrition needed to support your strength training journey. Explore a diverse range of delicious options that align with your muscle gain goals while maintaining a vegan lifestyle.

Vegan meal plan for muscle gain exemplary product

Foods to eat

High-Protein Foods: Prioritize lentils, black beans, quinoa, tofu, and tempeh for plant-based protein to support muscle growth.
Calorie-Dense Foods: Include avocados, nuts, and seeds for healthy fats and additional calories to support muscle gain.
Whole Grains: Choose brown rice, oats, and whole wheat pasta for complex carbohydrates to fuel workouts.
Plant-Based Protein Powders: Consider incorporating vegan protein powders into smoothies or post-workout meals for an extra protein boost.
Colorful Vegetables: Include a variety of vegetables for essential vitamins, minerals, and antioxidants to support overall health.
Fortified Foods: Choose fortified plant-based milk and cereals for added nutrients, including protein.
Regular Meals and Snacks: Eat regular, balanced meals and snacks to ensure a consistent intake of nutrients throughout the day.
Hydration: Drink water and electrolyte-rich beverages to stay hydrated, especially during workouts.

✅Tip

Focus on consuming a variety of protein sources throughout the day, including beans, lentils, and edamame, to support muscle recovery and growth.

Foods not to eat

Highly Processed Foods: Limit heavily processed vegan alternatives and prioritize whole, nutrient-dense foods.
Added Sugars: Minimize added sugars from snacks and desserts, choosing whole fruits for sweetness.

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Main benefits

The Vegan meal plan for muscle gain combines high protein with adequate caloric intake. It focuses on nutrient-dense, plant-based foods to support muscle growth and recovery.

Recommended nutrient breakdown

Protein: 20%

Fat: 35%

Carbs: 40%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Invest in high-protein foods like lentils, chickpeas, tofu, and tempeh, which are more economical in bulk. Nuts and seeds, such as almonds and chia seeds, can be bought in larger quantities for savings. Whole grains like quinoa and brown rice are nutritious and budget-friendly. Consider making your own vegan protein powder blends for cost savings.

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Extra tips

Support your muscle-building goals with these vegan protein-rich snacks:

Vegan protein shake with banana
Almond butter on whole grain toast
Baked tofu cubes
Quinoa and black bean salad
Hemp seed and oat energy balls
Spicy roasted pumpkin seeds
Stuffed bell peppers with lentils

For muscle gain on a vegan diet, consider protein shakes with vegan protein powder, soy milk as a high-protein drink, smoothies with nut butter for extra protein and calories, water to keep the body hydrated during workouts, and green tea for its metabolism-boosting properties.

Vegan diets for muscle gain should concentrate on both calorie and protein intake. High-calorie, nutrient-dense foods such as nut butters, seeds, and avocados help in increasing overall calorie intake, while rich protein sources like tempeh, seitan, and legumes are essential for muscle building. Combining these with regular strength training ensures effective muscle growth.

Meal plan suggestion

Day 1

Breakfast:Seitan and spinach scramble with whole-grain bread and avocado
Mid-Morning Snack:A smoothie with fortified plant-based yogurt, peanut butter, and chia seeds
Lunch:Quinoa and lentil bowl with kale, broccoli, and almonds, topped with nutritional yeast
Afternoon Snack:Edamame pods and a handful of peanuts
Dinner:Tempeh stir-fry with mixed vegetables, served with brown rice
Calories🔥: 2000
Fat💧: 75g
Carbs🌾: 190g
Protein🥩: 134g

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⚠️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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