A highly effective diet for putting on lean muscle mass is a whole food, plant-based diet. 7 Day Muscle Gain Meal Plan – Tips All of these foods are loaded with protein and should support your muscle growth. How to Create Your Own Vegan Bodybuilding Meal Plan. Here are two days of sample meal plans to get you started for the week. It's a little different for when you're cutting (and I'll get into that in later articles) but for gaining muscle and simply maintaining your current body fat levels it's d@mn-near impossible to gain fat with this anabolic nutritional strategy. To truly be effective in your efforts, consistency in diet is preparation of meals is key. Laid out below is a full day of eating for a vegetarian with the goal of building muscle. Meal 1 . It also keeps blood sugar levels more balanced. What it takes to lose weight. Ideally, a vegan bodybuilding diet plan consists of 5-6 smaller meals. At the core of building muscle is the need for protein. We give you some tips to make it easier to build and maintain muscle mass. Female, 30, 60kg, 170cm, lightly active, endomorph, lose weight: Download Meal Plan PDF. Vegan Meal Plan Average Macros: Vegan meals contain an average of 400 calories, 20 g protein, 18 g fat, and 50 g carbs per serving. It may sound cliche, but it’s 100% true. You need to be consistent. In a word—No. Filled with healthy plant-based whole foods, you'll give your body the nutrients it needs and none of the stuff it doesn't (think added sugars, refined grains and unhealthy fats). Depending on where you live, some of these items may be a bit expensive, so we recommend that you either substitute the item for another one on the list, or you can get great deals when you buy food in bulk. This gives your body a timely and consistent supply of nutrients for muscle repair and growth. The reason I decided to write the gender-specific “How to Build Muscle for Women” is that there are physiological differences that need to be considered. 7-Day Clean-Eating Vegetarian Meal Plan to Lose Weight: 1,200 Calories Hit the reset button with this clean-eating vegetarian meal plan. Vegetarian is best for: Plant-based eaters who are looking for a little more flexibility and nutrient dense proteins - dairy and eggs are a great source of protein! The day is laid out into 5 meals and 1 post workout shake. 1 tbs of olive oil; 3 jumbo eggs; 1 cup of instant oats (maple and brown sugar) 3 cups of cantaloupe; Meal 1 Nutrition Facts: 859 calories, 100g of carbs, 32g of fat, 35g of protein. Sample Vegan Bodybuilding Meal Plan. Your body doesn’t adapt well to inconsistencies in terms of its ability to lose weight, and gain muscle strength. The easiest way is to signup for our vegan meal plan service, but if you really want to … That’s why you can find aisles full of protein shakes, bars, and powders. Download Grocery List PDF. Sample Vegetarian Muscle Building Meal Plan. Working out has long been broken down to a science. The vegetarian and vegan diet plan and workout can make it hard to build muscle.