Sample #Vegan One Day Meal Plan for the #Bodybuilder

THE NO-MEAT MENU

THIS ONE-DAY VEGAN PLAN WILL HELP YOU BUILD MUSCLE AND BURN FAT
 

BREAKFAST
OATMEAL
1 cup oats (measured dry)
1/4 cup walnuts
1/4 cup raisins
8 oz soy milk

MID AFTERNOON SNACK
SHAKE
1 1/2 servings of Vega meal-replacement
powder
1 cup mixed berries (strawberries
and blueberries)

MIDMORNING SNACK
SHAKE
1 1/2 servings of Vega meal-replacement
powder
1 cup mixed berries
(strawberries and blueberries)

LUNCH
VEGETARIAN BURGERS
2 Boca Burgers with
lettuce, tomato, and onion
1 whole-grain pita
8 oz yam

DINNER
LENTIL STEW *
1 1/2 cups lentils (measured
cooked)
1 cup barley (measured
cooked)
2 cups broccoli
* See mensfitness.com/vegan
for a full recipe for this stew.

NIGHTTIME SNACK
PB&J SANDWICH
2 tbsp natural peanut butter
2 tbsp All Fruit Spread
2 slices whole-grain bread
8 oz rice milk
2 tbsp rice protein powder

TOTALS 3,560 calories
216 grams protein
510 grams carbs
73 grams fat

KILLER COMBINATIONS PUT THESE FOODS TOGETHER TO GET ALL THE ESSENTIAL AMINOS IN YOUR MEALS

Peanut butter and whole-grain bread

Tofu (with barley)

Hummus with whole-grain pita bread

Soy milk with oatmeal

Alvino, John
 

Source Citation (MLA 7^th Edition)

Alvino, John. "Vegan bodybuilding: vegetarians (or wannabes), take heart! You can build muscle without eating meat." Men's Fitness Oct. 2008: 92+.