Billions of people around the world have Micronutrition Deficiency that is a very serious concern. Most of us are deficient in key minerals, which areessential to live a healthy life. We normally think that if we are hitting our macros then we are fulfilling all our nutritional required but that’s not the case. If you really want to be truly healthy and avoid chronic diseases down the line then you have to take care of your micronutrient intake. That’s where fruits, veggies, beans, nuts, and grains come to our rescues.
Vegetables- A Good Source of Protein for Vegan Bodybuilders:
Apart from nutritional values, bodybuilders are normally concerned with their proteins intake to support muscle strength and reap maximum benefits from their intensive workout routine. Surely, they require sufficient level of protein to recover properly. Although the magic number still needs to be unfolded but fitness gurus are of the opinion that 0.7-1.0g per lb of bodyweight is an adequate intake for a muscle building (calorie surplus) diet.You would be astonished to know that it is a lot easier to obtain a majority of your proteins through plant-based sources. Below are some of the important sources of proteins for vegan bodybuilders:
- Black Beans
- Kidney Beans
- Garbanzo Beans/Chickpeas
- Wheat Gluten
- Nut Butters
- Chia Seeds
- Nuts (almonds, cashews, etc)
- Whey Protein
- Casein Protein
Vegan Meals a “Tasty Choice”
Being vegetarian can be rewarding this we already know but do you know that a non-meat diet can be highly delicious as well? Surely it is!
You can have any fruit, vegetable, bean and whole grain to choose from. The variety is endless to suffice all of your proteins requirements through plant-based foods. Although, you have to be sure that you are getting enough calories from a wide variety of nuts, seeds, legumes and grains. Black beans and rice combined with a salad is an excellent example of a vegetarian meal.
Best Vegetarian Meal Options?
Mostly bodybuilders feel confusedabout theperfect vegetarian meal plan that could fuel muscle building.This is a very tricky part of your vegetarian diet as your proteins intake would depend on your Body Mass Index “BMI”. Proteins requirement of a particular bodybuilder might differ from the other one. It is of utmost importance to balance your protein intake as per your body type. We have devised some of the most common vegetarian items that can suffice your protein intake requirement on a daily basis.
5 High Protein based Vegan Options
- Sundried Tomato & Herb Scrambled Egg Grilled Cheese Recipe
- Snickerdoodle Pecan Protein French Toast Sticks
- Chocolate Peanut Butter Protein Crepes Recipe
- Red Velvet Protein Pancakes Recipe
- Pumpkin Spice Protein Donuts with Cream Cheese Frosting Recipe
- High Protein Chipotle Cheddar Vegetarian Quesadilla Recipe
- Low-Fat, High-Protein Vegetarian BBQ Cobb Salad Recipe
- Low Carb Broccoli Slaw Stir Fry
- Tempeh Gyros with Tzatziki
- High Protein Mushroom Lentil Burgers
- Vegetarian Shepherd’s Pie
- Italian-Style Spaghetti Squash with Tempeh
- Easy Whole Wheat Vegetarian Spinach Lasagna
- Vegetarian Mexican Casserole with Black Beans
- Peanutty Quinoa Bowls with Baked Tofu
- Double Chocolate Protein Avocado Brownies Recipe
- Chocolate Peanut Butter Protein Granola Recipe
- Quick & Easy Protein Brown Rice Pudding Recipe
- Triple Chocolate Chip Deep Dish Proteins Cookie Recipe
- Protein Packed Chocolate Ice Cream Sandwiches Recipe
These 20 high proteins items can easily fulfill your proteins requirements. Moreover, you can also add some side vegetables and fruits to ensure that you are acquiring a wholesome micro-nutritional requirement as well.
Sample Vegan Meal Plan
This meal plan has been vigilantly and intelligently designed for vegan bodybuilders to facilitate their muscle building goals.
- 1 tbs of olive oil
- 3 jumbo eggs
- 1 cup of instant oats (maple and brown sugar)
- 3 cups of cantaloupe
859 calories, 100g of carbs, 32g of fat, 35g of proteins
- Vegetarian Quesadilla (linked above)
- 6oz of carrots
- 4tbsp of hummus
744 calories, 84g of carbs, 32g of fat, 72g of protein
- Low Carb Broccoli Slaw Stir Fy (linked above)
- 1 cup of jasmine rice
- Natural Pre-workout
690 calories, 103g of carbs, 16g of fat, 30g of protein
380 calories, 46g of carbs, 9g of fat, 31g of proteins
- Vegetarian Shepherd’s Pie (linked above)
717 calories, 63 carbs, 34g of fat, 28g of proteins
Meal 5 (Before Bed)
- 1 scoop casein
- 1oz raw almonds
290 calories, 7g of carbs, 15g of fat, 34g of proteins
Daily totals: 3,680 calories, 402g of carbs, 139g of fat, 230g of protein
Pick of the Day
The abovementioned meal plan also calls for an immediate boost to your strength level to cater to your intensive workout routine. Achieving protein content is no more a myth for vegan muscle builders and through variety of vegetable to your menu you can achieve your muscle targets and can also satisfy your taste buds. Furthermore, veggies enhance your overall health by supporting a strong immune system. They have abundance of vitamins and minerals (vitamins C, B, D and A) with high concentration of pigments like chlorophyll (found in green vegetables), caretenoids (found in yellow and orange vegetables) and anthocyanins (found in red and blue vegetables).
The healthy source of proteins is the foundation of a healthy body and a healthy body is essential for any bodybuilder. The trend has changed and now vegan bodybuilders are head to head with non-vegetarian body builders in terms of strength and bulkiness. Their vegetarian diet has presented them with the energy level which is a pre-requisite of any bodybuilding platform. So start your vegan meal plan from today and toss it off with colors all around to explore the way veganism helps your body transform.