Vegetarian meal plan for bodybuilders

Written byListonic team

Updated on Oct 1, 2024

Building muscle on a vegetarian diet? You got this! Packing the right nutrients is crucial for bodybuilders, and that goes for plant-powered physiques too. This guide dives into a Vegetarian Meal Plan for Bodybuilders. We'll show you how to create delicious, protein-packed meals that will fuel your workouts and help you reach your fitness goals. No meat? No problem. Let's get cooking!

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Oats

Chickpeas

Black beans

Lentils

Tofu

Tempeh

Chia seeds

Flax seeds

Peanut butter

Almonds

Walnuts

Fresh grocery

Spinach

Kale

Broccoli

Sweet potatoes

Carrots

Bell peppers

Tomatoes

Avocado

Bananas

Blueberries

Apples

Oranges

Dairy & eggs

Greek yogurt

Cottage cheese

Eggs

Milk

Mozzarella cheese

Bakery

Whole grain bread

Spices & sauces

Olive oil

Hummus

Plant based

Tofu

Tempeh

Meal plan overview

Build muscle on a plant-based diet with the Vegetarian Meal Plan for Bodybuilders. This plan includes protein-rich, vegetarian-friendly meals like tofu stir-fry, lentil soup, and quinoa bowls to support muscle growth and recovery.

Every day, you’ll enjoy balanced meals that provide the essential nutrients for bodybuilding. With this plan, you can stay strong and meet your fitness goals while sticking to a vegetarian diet.

Vegetarian meal plan for bodybuilders exemplary product

Foods to eat

Plant-Based Protein Sources: Tofu, tempeh, lentils, chickpeas, black beans, and edamame for muscle repair and growth.
Complex Carbohydrates: Quinoa, brown rice, oats, sweet potatoes, and whole grain bread for sustained energy.
Healthy Fats: Avocado, nuts, seeds, olive oil, and coconut oil for hormone regulation and joint health.
Fruits and Vegetables: Berries, bananas, spinach, broccoli, and bell peppers for vitamins, minerals, and antioxidants.
Plant-Based Dairy Alternatives: Almond milk, soy yogurt, and cashew cheese for calcium and protein without animal products.

✅Tip

Bodybuilders, try tempeh crumbles with nutritional yeast for a chewier texture and a B12 boost.

Foods not to eat

Empty Calories: Avoid processed snacks and sugary treats that offer little nutritional value.
Refined Carbohydrates: Limit white bread, white rice, and sugary cereals which can spike blood sugar levels.
Highly Processed Meat Alternatives: Minimize intake of heavily processed meat substitutes which may contain additives.
Excessive Sodium: Be cautious with salty snacks and canned foods which can lead to bloating and water retention.
Artificial Sweeteners: Steer clear of artificial sweeteners found in diet sodas and sugar-free products which may disrupt gut health.

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Main benefits

The vegetarian meal plan for bodybuilders offers several unique advantages for muscle growth and recovery without animal products. One major benefit is its focus on plant-based proteins like legumes, quinoa, and tofu, which provide essential amino acids. This diet is also rich in fiber, promoting better digestion and nutrient absorption. Another advantage is the high intake of antioxidants from fruits and vegetables, which helps reduce oxidative stress from intense training. Additionally, it includes healthy fats from nuts and seeds, essential for hormone production and joint health. Lastly, this plan ensures a diverse micronutrient intake, supporting overall health and performance.

Recommended nutrient breakdown

Protein: 40%

Fat: 10%

Carbs: 25%

Fiber: 20%

Other: 5%

How to budget on this meal plan

Building muscle on a vegetarian diet doesn’t have to be pricey. Lentils, beans, and chickpeas are excellent protein sources and very affordable when bought in bulk. Tofu and tempeh can be cost-effective, especially when purchased in larger quantities. Seasonal vegetables and fruits are cheaper and just as nutritious. Buying grains like quinoa, brown rice, and oats in bulk can save a lot of money. Don’t forget to plan your meals and snacks ahead of time to avoid expensive, last-minute purchases.

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Extra tips

Here are some healthy snack options for a vegetarian meal plan for bodybuilders:

Protein smoothie with plant-based protein powder
Quinoa salad with black beans, corn, and avocado
Chickpea salad with diced vegetables
Edamame sprinkled with nutritional yeast
Tempeh strips with barbecue sauce
Baked tofu cubes with soy sauce and sesame seeds
Rice cakes topped with mashed avocado and sliced tomatoes

Vegetarian bodybuilders should prioritize water to support muscle function and recovery. Protein shakes with plant-based protein powders are excellent post-workout drinks. Smoothies made with fruits, vegetables, and nut milk can provide additional nutrients and hydration. Avoid sugary beverages and opt for green tea or herbal teas for a healthy hydration alternative.

In a vegetarian meal plan tailored for bodybuilders, focus on protein-rich plant foods such as beans, lentils, tofu, tempeh, and seitan to support muscle growth and repair. Incorporate high-fiber carbohydrates like quinoa, brown rice, oats, and whole grain bread to fuel workouts and maintain satiety. Include healthy fats from sources like nuts, seeds, avocado, and olive oil to support hormone production and joint health. Ensure sufficient intake of iron, calcium, and zinc through foods like leafy greens, fortified plant-based milk, nuts, seeds, and whole grains for optimal performance and recovery.

Meal plan suggestion

Day 1

Breakfast:Greek yogurt with blueberries, chia seeds, and a banana
Lunch:Quinoa salad with black beans, bell peppers, avocado, and spinach
Dinner:Tofu stir-fry with broccoli, carrots, and brown rice
Snack:Apple slices with peanut butter

Day 2

Breakfast:Oats with almond milk, flax seeds, and chopped walnuts
Lunch:Chickpea and kale salad with olive oil dressing
Dinner:Lentil soup with sweet potatoes and tomatoes
Snack:Cottage cheese with blueberries

Day 3

Breakfast:Scrambled eggs with spinach and whole grain bread
Lunch:Tempeh and avocado wrap with hummus
Dinner:Black bean burgers with a side of roasted bell peppers and quinoa
Snack:Greek yogurt with a handful of almonds

Day 4

Breakfast:Smoothie with milk, banana, spinach, and chia seeds
Lunch:Lentil and quinoa bowl with kale and avocado
Dinner:Tofu and vegetable curry with brown rice
Snack:Carrot sticks with hummus

Day 5

Breakfast:Greek yogurt with flax seeds, blueberries, and a drizzle of honey
Lunch:Chickpea and avocado salad with tomatoes and olive oil
Dinner:Tempeh stir-fry with broccoli, carrots, and quinoa
Snack:Whole grain bread with peanut butter and sliced apples

Day 6

Breakfast:Oats with almond milk, chia seeds, and a banana
Lunch:Black bean and bell pepper wrap with hummus
Dinner:Lentil stew with sweet potatoes and spinach
Snack:Cottage cheese with walnuts

Day 7

Breakfast:Scrambled eggs with kale and whole grain bread
Lunch:Quinoa salad with chickpeas, bell peppers, and avocado
Dinner:Tofu and broccoli stir-fry with brown rice
Snack:Greek yogurt with a handful of almonds

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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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