Vegan muscle gain diet plan


Vegan Diet to Build Muscles

Diet plays a lot of roles to build your physique. Without the correct diet, it is difficult for you to build your muscles. Many people believe that eating meat is the best way for building muscles.

It is a common misconception that you cannot build muscle on a vegetarian diet.

Right here is a plan you can follow to get amazing results:

Vegan muscle diet

How to Build Muscle with a Vegan Diet

Building muscles with Vegan diets is not a difficult task. We are going to describe some tips on how to build the muscle with a Vegan diet.

Protein is very important for muscles and if you are vegetarian then the source of proteins can differ from the average person consuming meat. Proteins are available in many plants like beans, lentils, whole grains, nuts, and seeds and dairy.

Build Muscle with a Vegan Diet

If you are busy athletes then you can also use the protein powder to meet the protein needs. If you get the required amount of protein daily then you may be able to get the muscle growth. Furthermore, not all proteins are created equal.

vegan bodybuilding food list

•             Versatile and nutritious, beans and lentils can provide up to 15 grams of protein per cup when cooked. You can use dried beans and your slow cooker to make these Vegan Tacos with Walnuts. Further, it will be also better for you to try lentils in a Moroccan Lentil Soup or Greek Lentil Power Bowl.

Walnuts protein Vegan Diet

•             Soy milk has up to 10-12 grams of protein per cup

soy milk protein Vegan Diet

•             Whole grains can add a surprising source of protein to your diet. Quinoa and whole wheat pasta are grains with the highest protein levels. Quinoa is a great base for your salad.

Oat protein Vegan Diet

•             You can also make great addition to salads, smoothies, and yogurt, nuts, and seeds that will also contribute a good amount of protein. For example, you can use

•             Hemp seeds, almond, and peanut butter are the best sources of proteins and you can increase your body muscles by planning these diets.

Hemp seeds protein Vegan Diet

Consuming protein from a variety of sources will helps you to get a range of nutrients in your daily diet.

For example, If you eat a bowl of oatmeal with walnuts and a glass of milk at breakfast, a black bean for lunch, and a salad with hemp seeds, tofu, and a hard-boiled egg for dinner. You will be very surprised to know that this meal will give you almost 60 grams of protein.

Further, if you use peanut butter sandwich then it will also help you to contribute. So we can say that this amount of protein will meet your needs of 150 pounds to build the body mass.

peanut butter protein Vegan Diet

Carbohydrates are also important and provide energy for all sorts of activities. If you try to limit carbohydrates, you will not be able to build body mass efficiently. You should aim to make 45-60% of your diet come from carbohydrates.

Regardless of how much protein you consume, you may struggle to build muscle without lifting weights.

Get your own personalised Vegan diet plans that maximise muscle building with the correct calories and macronutrients

Amino acid profiles

The correct amino acid profiles can be essential to the muscle-building process and a lot of plant-based sources are incomplete. So if you want to build quality muscle you should need the correct proteins, fats, carbs, and calories. Further for optimal growth of muscles, you should aim to eat 20-30 grams of proteins at a meal.

Amino acid dna

Amino acids may be the building blocks of protein. If your body makes some amino acids it always relies on the foods you eat to supply other amino acids. You should know the two types of proteins.

Complete proteins: It contains 9 essential amino acids. All animal proteins are considered as complete proteins.

•             Incomplete protein:  It does not contain 9 amino acids.

Further, we can say that plant-based proteins are incomplete except for quinoa, soy, and chia.

Most vegetarian proteins, such as beans, lentils, and brown rice are also considered as incomplete.  So it will be necessary for you to pair them with other foods to make a complete protein. When you pair two or more vegetarian sources together then you will be able to get the essential amino acids that are called ‘complementary proteins.

We are giving some pair of complementary plant-based proteins that are given below,

  • Beans and rice
  • Nut butter and whole-grain bread
  • Lentil and barley
  • Hummus and pita
  • Oats and almonds

You can also find various iron sources if you are vegetarian. Iron can play an important role in carrying oxygen throughout the body.  Iron is also important for red blood cells. So we can simply say that if your body does not carry enough iron then your body can not make healthy oxygen-carrying red blood cells. It will result in iron deficiency.

Although protein is a hot topic many people do not think about the daily requirement of proteins. Athletes need more proteins around 1.5 to 2.00 grams of proteins per kg of body weight per day. 

Vegan muscle building

However many people do not estimate the daily requirement of proteins.

Plant based bodybuilding meal plan

If you are a vegan and want to build muscle or simply want to change your body composition then you can choose a professional building diet for vegan. For this purpose, you can employ professional nutritionists. The Vegan Muscle Diet program will design your meals and help to build also amino acid profile,

Get started on the plant based bodybuilding meal plan

The Vegan Muscle Diet is designed to help men and women all over the world get the perfect diet to build muscle as a vegan. .

You can adjust your calories, proteins fats, and carbs. Further, you can download shopping list with all the ingredients needed for the week… It will makes everything simple for you.

Here are reviews from users of the Vegan Muscle Diet

I was asked to give my opinion on the Vegan Muscle Diet plan and I have to say it’s been a game changer!

As a Vegan I really struggled with my diet and could never adhere to the correct macros for more than a few days…

Now it’s easy… Everything is planned for me in advance according to my own personal needs.

I now know EXACTLY what I’m eating every day and the EXACT amount of calories, protein, fats and carbs in each meal.

It’s also so easy to make with video step by step instructions for each meal.

The difference this has made to my physique in just a few short weeks has been nothing short of astounding!

Thomas, New York

I’ve been slogging it out in the gym for a few years now and NOTHING was happening to my body… Literally nothing!

I now realise where I was going wrong and that was my DIET.

I watched the Vegan Muscle Diet sales video and everything clicked into place for me…

My diet was terrible and was completely hindering any gains in the gym.

I would definitely recommend this if you are struggling to build muscle as a vegan, it’s been nothing short of miraculous for me!

Martin Dunn, U.K

vegan muscle training

Importance of Muscle

  • Muscle is helpful to burn more calories than fat. When there will be lean body mass then it can speed up your metabolism.
  • When you have more muscle mass then there will be low fat in your body.
  • Have strength muscles will helpful for strong bones and muscles.
  • More muscles will make easier to perform daily activities.
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By Beejay

Bjojo runs the Vegan MeatLab blog. He is also doing experiments on Spirulina growing and micro greens. The long-term plan for the Vegan MeatLab project is to come up with the ultimate vegan hamburger based on natural vegan food.

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