Fruits and vegetables in shape of bodybuilder

6 Vegan Recipes For Bodybuilding: Plant Based Muscle mass

If your a bodybuilder, you eat a lot of food. So it’s no surprise that non-vegan bodybuilders consume large quantities of meat and dairy. Consuming an animal based diet can have some detrimental effects on your health. So, to stop contributing to poor health, animal torture and environmental destruction, read on for 6 vegan recipes for bodybuilding.


6 Vegan Recipes For Bodybuilding: Plant Based Muscle Mass

Breakfast

When you wake up, drink a glass of water and eat a balanced breakfast. Sleeping burns calories, and since you don’t eat during sleep, your also fasting. So, to refuel your body properly, consume a breakfast with healthy sugars, proteins and fats. By eating this balanced breakfast, you will have long lasting energy, supporting your work both in and out of the gym.

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Protein Fortified Vegan Oatmeal
Creamy oatmeal fortified with yogurt, hazelnut butter and fruit.
Oatmeal with berries
Course Breakfast
Prep Time 3 minutes
Cook Time 2 minutes
Servings
person
Ingredients
Course Breakfast
Prep Time 3 minutes
Cook Time 2 minutes
Servings
person
Ingredients
Oatmeal with berries
Instructions
  1. Cook oatmeal and place in a microwave safe bowl. To make things easier, use instant oatmeal packets and follow the instructions for cooking on the packaging.
  2. While oatmeal is cooking, slice and dice the fruits. Set aside.
  3. Once the oatmeal is finished cooking, add hazelnut butter, chia seeds and yogurt to the bowl. Mix to desired consistency.
  4. After mixing, add chopped fruit to bowl.
  5. Enjoy!
Recipe Notes

Macronutrients:

  • 543 Calories
  • 86 grams of Carbohydrates
  • 17 grams of Fat
  • 19 grams of Protein

 

 

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Pre Workout Meal

Before a workout, you need to top up your stores of carbohydrates and protein to support your efforts in the gym. Try to consume a good quality protein, with complex carbohydrates. Complex carbohydrates digest more slowly, giving you longer lasting energy. It’s also a good idea to make your pre workout meal easy on your stomach.

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Pre Workout Vegan Smoothie Recipe
Sweet and smooth nutrient packed pre-workout vegan smoothie.
Vegan Smoothie Recipe Example
Course Pre Workout
Prep Time 3 minutes
Cook Time 1.5 minute
Servings
person
Ingredients
Course Pre Workout
Prep Time 3 minutes
Cook Time 1.5 minute
Servings
person
Ingredients
Vegan Smoothie Recipe Example
Instructions
  1. In a blender, soymilk, protein powder, dates, peanut butter, and instant coffee. Liquid ingredients first to avoid protein powder clumping.
  2. Blend for 1.5 minutes on high, or until your desired consistency
  3. Pour into serving glass and enjoy!
Recipe Notes

Macronutrients:

  • 520 Calories
  • 56 grams of Carbohydrates
  • 16 grams of Fat
  • 25 grams of Protein
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Post Workout Meal

As a vegan bodybuilder, you’ll be craving calorie rich foods, so feed your hunger adequately. After you destroy your muscle fibers in the gym, you need a big hit of protein and carbohydrates to help your muscles repair and grow. Follow this recipe to go anabolic, and end your post workout hunger.

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Post Workout Vegan Feast
Eat like a vegan Italian stallion!
vegan feast recipe example
Course Post Workout
Prep Time 5 minutes
Cook Time 10-20 minutes
Servings
person
Ingredients
Course Post Workout
Prep Time 5 minutes
Cook Time 10-20 minutes
Servings
person
Ingredients
vegan feast recipe example
Instructions
  1. Cook pasta according to instructions on packaging
  2. While pasta is cooking, cube and sauté the seitan
  3. After pasta is finished cooking, drain the water, and mix in black pepper and olive oil.
  4. Prepare salad by combining tomatoes, romaine lettuce, and topping with vegan ranch dressing
  5. Top pasta with vegan mozzarella, basil, and a dash of black pepper
  6. Enjoy!
Recipe Notes

Macronutrients:

  • 600 Calories
  • 50 grams of Carbohydrates
  • 29 grams of Fat
  • 34 grams of Protein
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Lunch

An hour after your post workout meal, your body is still burning calories and repairing muscle fibers. That means you need to eat in order to stay anabolic. Consume a healthy, balanced meal with plenty of carbohydrates. If your really trying to pack on some mass, have extra servings. Here is a recipe that will satisfy your midday cravings, and keep you anabolic!

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Anabolic Vegan Burger
Keep the muscle train running with this healthy Anabolic Vegan Burger!
Vegan Burger Recipe Example
Course Snack
Prep Time 4 minutes
Cook Time 1.3 minutes
Servings
person
Ingredients
Course Snack
Prep Time 4 minutes
Cook Time 1.3 minutes
Servings
person
Ingredients
Vegan Burger Recipe Example
Instructions
  1. Cook Vegan burger patty according to instructions on packaging. During the last 20 seconds of cooking, place vegan cheese on top of vegan burger patty to make it melt
  2. Crush avocado with fork into a guacamole texture
  3. Slice onions and tomatoes
  4. Toast sesame bun to desired crispiness
  5. Spread avocado onto bun
  6. Add vegan burger patty onto bun with tomatoes and onions
  7. Add desired condiments like ketchup
  8. Enjoy!
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Dinner

When your day is coming to an end, you need to get serious about staying anabolic. Try to consume a meal that is filling, and full of fibrous vegetables, like the following Harbinger of mass Vegan feast recipe. By eating lots of fibrous vegetables, we can encourage a healthy digestion system. This healthy digestion system keeps you working hard in the gym, not the toilet.

Consuming a filling meal a couple of hours before bed also encourages better sleep as you are less likely to have cravings.

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Harbinger of Mass Vegan Feast
Vegan pulled pork salad with an optional side of mashed potatoes.
Vegan Feast Recipe Example
Course Dinner
Prep Time 5 minutes
Cook Time 2 minutes
Servings
person
Ingredients
Course Dinner
Prep Time 5 minutes
Cook Time 2 minutes
Servings
person
Ingredients
Vegan Feast Recipe Example
Instructions
  1. Prepare salad by mixing salad mix with cheese cubes, avocado, onions and tomatoes.
  2. Sauté vegan pulled pork, then add to top of salad
  3. Prepare mashed potatoes as per the packaging instructions
  4. After mashed potatoes are done cooking, add vegan butter. Top with dash of black pepper
  5. Sauté sliced or diced mushrooms until fully cooked. Add to finished mashed potatoes and top with a dash of black pepper
  6. Enjoy!
Recipe Notes

Macronutrients:

  • 558 Calories
  • 45 grams of Carbohydrates
  • 30 grams of Fat
  • 22 grams of Protein
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Late Night Snack

On many a night during a mass building phase, I would wake up ravenously hungry. When your tired and hungry, you can end up throwing caution to the wind and make unhealthy food choices. Being so hungry that it wakes you up can also be a sign you’ve under eaten that day, and that your burning your hard earned muscle. So, a nighttime snack is in order. Ideally, try and eat a healthy meal around 10-15 minutes before going to sleep. This will stem off the cravings and allow you to stay asleep through the night, while staying anabolic.

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Nightcap Of Vegan Champions
Nighttime sweet tooth destroyer and builder of muscle.
Vegan Snack Recipe Example
Prep Time 3 minutes
Servings
person
Ingredients
Prep Time 3 minutes
Servings
person
Ingredients
Vegan Snack Recipe Example
Instructions
  1. In awkwardly large bowl, pour in soy yogurt
  2. Mix in fruits and hazelnut butter
  3. Top with coconut flakes, vegan chocolate flakes and oats
  4. Enjoy!
Recipe Notes
  • 498 Calories
  • 58 grams of Carbohydrates
  • 22 grams of Fat
  • 20 grams of Protein
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Vegan bodybuilder eating salad

From beginners trying to get in shape for the first time, to pro level athletes at the top of their game, these vegan recipes can support all levels of bodybuilders. Being vegan might be something controversial and mysterious to some, but if your a plant based muscle monster, no one will question your vegan diet.

Prove the mainstream wrong and build a vegan bodybuilding physique that will convert others to your vegan ways!

Summary
6 Vegan Recipes For Bodybuilding: Plant Based Muscle mass
Article Name
6 Vegan Recipes For Bodybuilding: Plant Based Muscle mass
Description
To stop contributing to poor health, animal torture and environmental destruction, read on for 6 vegan recipes for bodybuilding!
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