Building muscle on a vegan diet isn’t just possible — it can be powerful. With the right balance of calories, protein, and nutrient timing, you can achieve serious gains without animal products. But if you’re unsure what to eat or how to structure your meals, this 3-day vegan bodybuilding meal plan will help you fuel your workouts, maximize recovery, and support lean muscle growth.
Whether you’re in a bulk or maintaining lean mass, this plan combines whole foods, high-protein meals, and smart carb timing to optimize performance.
How to Build a Vegan Bodybuilding Meal Plan
Before jumping into the meals, here’s the formula to keep in mind:
- Calories: Surplus of +250–500 for muscle gain
- Protein: 1.6–2.2g per kg of bodyweight
- Carbs: 3–6g per kg for training fuel
- Fats: 0.8–1g per kg for hormone support
💡 Tip: Focus on complete proteins (soy, quinoa, buckwheat) and combine legumes + grains to hit amino acid needs.
🥗 3-Day Vegan Bodybuilding Meal Plan (2,800–3,000 Calories)
Day 1: Leg Day Fuel
Breakfast:
- Tofu scramble (½ block tofu, peppers, spinach)
- 2 slices Ezekiel bread
- 1 cup soy milk
~550 calories, 35g protein
Snack:
- Vegan protein shake (25g soy isolate)
- Banana + 2 tbsp peanut butter
~450 calories, 30g protein
Lunch (Pre-workout):
- Lentil quinoa bowl with roasted broccoli and tahini
~700 calories, 35g protein
Dinner (Post-workout):
- Chickpea pasta with vegan marinara and spinach
- Side of roasted sweet potatoes
~800 calories, 40g protein
Evening Snack:
- Almond yogurt + hemp seeds + berries
~300 calories, 15g protein
Day 2: Upper Body Volume
Breakfast:
- Overnight oats with chia, almond milk, vegan protein, and blueberries
~600 calories, 35g protein
Snack:
- Rice cakes + almond butter + pumpkin seeds
~350 calories, 12g protein
Lunch (Pre-workout):
- Black bean burrito bowl with brown rice, corn, avocado, and salsa
~750 calories, 30g protein
Dinner (Post-workout):
- Stir-fry with tempeh, snap peas, bell pepper, cashews, and basmati rice
~800 calories, 45g protein
Evening Snack:
- Vegan protein bar + oat milk
~400 calories, 25g protein
Day 3: Recovery + Light Cardio
Breakfast:
- Chia seed pudding with flax, almond butter, and banana
~500 calories, 15g protein
Snack:
- Protein smoothie with soy milk, frozen berries, oats, and 1 scoop protein
~500 calories, 30g protein
Lunch:
- Hummus wrap with lentils, arugula, tomato, and olive oil drizzle
- Side of baked carrots
~700 calories, 25g protein
Dinner:
- Vegan curry with chickpeas, sweet potato, and brown rice
~800 calories, 35g protein
Evening Snack:
- Vegan cottage cheese or Greek-style almond yogurt with cacao nibs
~300 calories, 20g protein
Key Takeaways
- A successful vegan bodybuilding meal plan balances plant protein sources, caloric surplus, and nutrient timing.
- Use a mix of soy, legumes, grains, seeds, and fortified products to meet protein and vitamin needs.
- Don’t rely only on one source — combine multiple plant foods for a complete amino acid profile.
- Supplement with B12, omega-3s (DHA/EPA), and vitamin D if needed.
- Tracking calories and protein using tools like MyFitnessPal can help you fine-tune your intake for muscle gain.
Read Next
- Fueling Your Gains: The Ultimate Vegan Bodybuilding Diet
- 5 Best Soy Protein Powders for Bodybuilding
References
- Position of the Academy of Nutrition and Dietetics: Vegetarian Diets
- Plant-Based Protein and Muscle Health – Nutrients Journal
