Vegan Bodybuilding Diet Plan

Creating a vegan bodybuilding diet plan is one of the best things you can do for yourself. With a little effort, you will have a diet plan that even meat-eating people will envy. Some people say that vegans or vegetarians cannot become bodybuilders due to diet and especially the low intake of protein. An intake of good quality protein is essential in building strong muscles and staying healthy.

If you are a true vegan, getting the proper intake of good, quality protein is even more difficult. Being a vegan bodybuilder poses more problems, as you will have to stay on a strict regimen with a varied diet consisting of different sources of protein, including isolated soya.


Wake up call at 7:30 am. Immediately drink one scoop isolated soya protein with water.

Breakfast at 8:00 am includes whole-wheat cereal with one half pint soya milk, 2 slices whole meal bread toasted with olive oil spread, 1 scoop isolated soya protein with one half pint oat/coconut/ rice milk powder at 26g and 100 ml orange juice with 1-tablespoon olive oil.

An alternative breakfast includes one-cup oats, ¼ cup raisins, ¼ cup walnuts and 8 ounces soy milk.

Mid Morning Snack

At 10:30 am, drink one half pint rice/oat/coconut milk with multidextrose powder and one scoop isolated soya protein.

Train for two hours. After training, drink two scoops isolated soya protein in water.


At 1 pm, eat a veggie burrito, a bowl of potatoes, carrots, corn and broccoli with 24 ounces of water.

An alternative lunch includes two Boca burgers with tomato, onion and lettuce on a whole-grain pita and one 8 ounce yam.

Mid Afternoon Snack

At 3 pm, drink one half pint rice/oat/coconut milk with two scoops isolated soya protein and multidextrose powder.

Train for two hours. After training, drink two scoops isolated soya protein in water.

Evening Meal

At 7 pm, eat Vegetable stir-fry with mango chutney, spinach, cabbage salad with beans and chickpeas and 12 ounces chocolate hemp milk and 24 ounces water.

An alternative evening meal includes lentil stew, one cup barley and two cups broccoli.

Evening Snack

At 10 pm, eat a protein bar or drink a protein shake; eat an apple or some dates with coconut oil and 16 ounces of water.

There are many great protein sources, and you can change the diet plan above to fit your special palate. Some other protein sources include nuts, dried beans, hummus, coconut, corn, rice, baked beans, rice milk and oat milk. A wise vegan will also include in their diets vitamin B12, and seaweed as a vegan diet is insufficient in vitamin B12.

This plan is just a guide; you must eat protein sources from a variety of different food groups every day. Drinking plenty of water is essential to stay hydrated especially during training. If you began to gain unwanted fat, cut back on portion sizes and carbohydrate foods. Remember to balance your caloric intake with your energy output. and because you are a bodybuilder in training, your fluid intake must increase to compensate.


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Posts By Sequoia
  • Sarada Sapphire

    How many protein shakes should i be drinking a day? I’m female 5’7 124 pounds

    I dont like the protein bars.