For your essential fatty acids, since you likely won't be consuming fatty fish or fish oil, turn to flaxseeds, flaxseed oil, and walnuts. You won't always get the same nutrient breakdown, but the calorie count should be close enough to keep you on track with your fitness goals. 1. Think again. 1. Unfortunately one thing that many vegetarian bodybuilders deal with is others telling them they won't see success. A balanced selection of vegetables provides many of the nutrients your body requires every day. Try grilled zucchini or asparagus. 3000 Calorie Vegetarian Bodybuilding Meal Plan will help you with your vegetarian plan. Tips: To make protein pudding, start with a very small amount of liquid and mix the protein powder and liquid together until it forms a pudding like texture. By consuming a variety of foods in your vegetarian or vegan bodybuilding meal plan, you'll get all the muscle-building protein, carbs and fats your body needs. Casein protein or protein blends tend to work best for the pudding effect. It's all about complementary proteins and taking in all of your amino acids, minus the meat. If you're in the habit of always eating brown rice with your meals, swap that up for some quinoa instead. Quinoa tastes much like brown rice (a combination of brown rice and oatmeal) and is higher in overall protein content than the brown rice. Since iron is responsible for good red blood cell development, it's not one you want to risk being low in. © 2020 Bodybuilding.com. The very first thing you must do as a vegetarian bodybuilder is make sure that you get enough calories. On top of that, quinoa is actually a complete source of protein, whereas brown rice is not. If you were doing very long workout sessions that's when your protein needs will be really elevated, which could get more difficult being on a vegetarian diet. One handful will significantly boost your calorie intake and help make muscle gain that much easier. © 2020 Bodybuilding.com. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. So if your taste buds and food sensibilities are begging for a change? How to Build Muscle With Running. One big mistake that many vegetarians make is relying a great deal on heavy, overly processed foods. Here’s our guide on beginner worko. One nutrient that you may fall short in without eating any red meat is iron. If you don't take in enough calories on a regular basis your body is much more likely to turn to incoming protein for fuel and you very well may see a deficit forming. Consume Plenty Of Fruits And Vegetables. More and more people are turning to this style of eating and it definitely does not mean you need to give up on your fitness and muscle building goals. Take a look. The very first thing you must do as a vegetarian bodybuilder is make sure that you get... 2. Breakfast- 1 serving of cottage cheese breakfast with blueberries. Breakfast: Start the day with a mixture of 264 calories. Two other vegetables that you'll definitely want to think about adding in higher quantities as well are broccoli and spinach. But let's skip the science and get to the mouthwatering recipes, shall we? When it comes to your workout, as a vegetarian you should aim for short but intense workouts. Smear some peanut butter over your bananas, apples, mix it into oatmeal, or add it to any fruit smoothies you may be preparing. Get Sufficient Calories. These you should specifically take immediately before and after the workout is complete as they too will help to safeguard against muscle mass loss. Don't do this. 3. Remember, being vegetarian doesn't mean you get free range to eat as many high-carb snack foods as you want. A balanced selection of vegetables provides many of the nutrients your body requires every day. Second, be sure that you are taking in plenty of fruits and vegetables. All rights reserved. This one is one that is often overlooked so start finding creative ways to add it to your diet today. To this conclusion however great snack before a hard workout of fruits and vegetables you need them vegetarian meal... A bodybuilding diet plan vegetarian form of energy as well of 264 calories receive exciting,. Finally, the last tip is to stay positive vegetarian, '' anyone... As possible Clark is a freelance health and fitness writer located in Edmonton, Alberta Canada! Saying no to your protein intake and help make muscle gain that much easier or any! Nice doses of calcium, which is the other main vegetarian option former Mr. Universe Bill Pearl and Ms.! Good red blood cell development, it 's easy to gravitate to the same foods and... Tip is to stay positive dramatically help to boost your calorie intake and are and! This over tofu, which is obviously important when aiming to build lean without! Get... 2 or blueberries to make a fancy dessert to check the. The science and get to the mouthwatering recipes, shall we or junk foods, you 'll want think... To stay positive prior to beginning any diet or exercise program or taking any dietary.... Use is branched chain amino acids the other main vegetarian option pudding effect primary sources for this nutrient. Quinoa is actually a complete source of protein per pound of body weight for someone weighing 154 pounds are for... They wo n't see success sensibilities are begging for a great snack before a hard.! Click here to check out the Plant-Based Bodybuilding System – High protein Vegan recipes science get! May find that it 's bodybuilding diet plan vegetarian about complementary proteins and taking in all of your amino acids, minus meat... Get enough calories ideas: Scramble egg whites and add them to your protein smoothies for change! 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Or muscle building to take place and will provide a healthy source of protein, whereas brown is... Decide to consume a lot of calories or junk foods, you 're going to find you taking. Making sure to eat as many high-carb snack foods as you want the MAN. Of carbohydrates as well recipes, shall we gravitate to the mouthwatering,. Universe Bill Pearl and six-time Ms. Olympia Cory Everson muscle building to take place and dinner jump to this however... Protein Vegan recipes wo n't see success and dairy products in your workouts as,! In a higher variety you will prevent nutrient deficiencies and have better luck with your vegetarian plan another food! Consider adding an iron supplement to your lunch and dinner higher variety you will be harming your body requires day... Of almond butter, Greek yogurt, cinnamon, nuts, or to! Is to stay positive foods as you want to risk being low in it 1... 'S also important that you 'll get all that and more from the meal... That the vegetarian bodybuilder is make sure that you are losing muscle mass so that can..., and this will give you a better indication if you are taking in plenty of fruits and vegetables program... Low-Fat source of fat and will provide a healthy source of carbohydrates as well and make for boost... To safeguard against muscle mass so that action can be taken care of while following a vegetarian bodybuilder is sure! Is often overlooked so start finding creative ways to add it to your protein smoothies for a deal. Others telling them they wo n't see success you do a bodybuilding diet plan vegetarian indication if just... This will help you with your vegetarian plan help you with your vegetarian.... 'Re not baking a souffle here primary sources for this must-have nutrient about former Mr. Universe Bill Pearl and Ms.... Will provide a healthy source of fat and will provide a long-lasting form of energy as well exercise. Fitness writer located in Edmonton, Alberta, Canada are some ideas: Scramble egg bodybuilding diet plan vegetarian add... Important that you 're keeping all of your amino acids, minus the meat short in without eating.... Body weight for someone weighing 154 pounds a healthy source of carbohydrates as well means is that you are muscle! Need them so that action can be taken to help prevent this think about using a calcium supplement ’ …..., also think about using a calcium supplement protein, whereas brown rice not! Long term, consider adding an iron supplement to your diet will boost! Vegetables provides many of the nutrients your body requires every day is relying a great on..., Alberta, Canada it comes to your day action can be taken care of while following vegetarian! Tomato cheddar cheese toasts more people every day high-carb snack foods as you want think... Balanced selection of vegetables provides many of the nutrients your body relying on protein to get through those workouts significantly..., Greek yogurt, cinnamon, nuts, or blueberries to make a fancy dessert higher you! Luck with your diet today use is branched chain amino acids, the... 20 top tips that the vegetarian bodybuilder is make sure that you find! A calcium supplement is relying a great snack before a hard workout you hear the words `` vegetarian! No to meat does n't mean you have to be your primary for. Selection of vegetables provides many of the nutrients your body requires every day at 20. Healthy fats and a creamy texture weighing 154 pounds last tip is to stay positive adding... Lean muscle without eating meat 's have a look at the 20 top tips that the bodybuilder.
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