Untitled Document
 
  Sample Muscle Building Nutrition Programs from the Vegan Bodybuilding & Fitness book
by Robert Cheeke

These nutrition programs are for an average 180-pound male looking to maintain and build muscle, but the themes throughout are consistent for any gender, any size; just tailor your own programs to your individual caloric needs.  These are simply examples and have not been approved by the FDA or other governing body.  They are purely based on my experiences and observations as a competitive and champion vegan athlete over the past 15 years.  Listed after these meal programs from my book are custom made meal programs for women based on general fitness, not bodybuilding per se.

Men’s Meal Program #1

Meal #1

Bowl of oatmeal

Green protein smoothie

16 ounces of water

 

Meal #2

3 pieces of whole fruit

1 cucumber

16 ounces of water

 

Meal #3

Large green salad with mixed greens and Vega Omega 3-6-9 EFA Oil

2 artichokes and bowl of mixed beans and sprouts

Protein drink (Vega Whole Food Health Optimizer)

16 ounces of water

 

Meal #4

Celery sticks with almond butter

16 ounces of water

 

Meal #5

Ethiopian food dinner (bread and beans, greens, lentils, hummus, and a variety of other dips)

16 ounces of water

 

Meal #6

Tofu “chicken” sandwich with vegan mayonnaise, lettuce, and tomato

Bowl of rice with peanut sauce

16 ounces of water

 

Estimated Totals:

 

Total Calories = 4300

Total grams protein = 175g

Total grams of carbohydrates = 675g 

Total grams of fats = 100g

Total water consumption = 120 ounces (factoring in water for protein drinks too)

 

Men’s Meal Program #2

 

Meal #1

2 pieces of whole fruit

Yerba mate drink

Fruit Smoothie

 

Meal #2

Whole food based Energy bar

Assorted fresh vegetables (carrots, cucumbers, peppers)

16 ounces of water

 

Meal #3

Burrito with rice or quinoa, greens, beans, and avocado

Small green salad with Vega omega 3-6-9 EFA Oil

12 ounces of hemp milk

16 ounces of water

 

Meal #4

3 pieces of whole fruit

16 ounces of water

 

Meal #5

Large green salad with steamed green vegetables and tempeh

Bowl of carrot/ginger soup

12 ounces of almond milk

16 ounces of water

 

Meal #6

2 whole food based Protein or Energy bars

Protein drink (Vega Whole Food Health Optimizer)

16 ounces of water

 

Estimated Totals:

Total Calories = 4,000

Total grams protein = 180g

Total grams of carbohydrates = 660g

Total grams of fats = 70g

Total water consumption = 104 ounces (factoring in water for protein drinks too)

 

Men’s Meal Program #3

 

Meal #1

2 pancakes with maple syrup

Small bowl of potatoes and broccoli

Green Smoothie

16 ounces of water

 

Meal #2                                        

Almond butter sandwich

Whole food based protein drink (Vega Whole Food Health Optimizer)

16 ounces of water

 

Meal #3

Collard green wraps with hummus or vegetable pate, beans, sprouts, and vegetables

Bowl of lentil, bean, or vegetable soup

16 ounces of water

 

Meal #4

3 pieces of whole fruit

16 ounces of water

 

Meal #5

Bell peppers stuffed with rice and seasonings

Green salad with Vega omega 3-6-9 EFA Oil

Bean sprouts and fresh or steamed vegetables

16 ounces of water

 

Meal #6

Whole food based Protein drink (Vega Whole Food Health Optimizer)

2-3 servings of assorted nuts

 

Estimated Totals:

Total Calories = 4,500

Total grams protein = 160g

Total grams of carbohydrates = 760g

Total grams of fats = 90g

Total water consumption = 104 ounces (factoring in water for protein drinks too)

 

Sample Muscle Building/Muscle Maintaining Nutrition Programs for active women

These programs have been created for the female audience and the quantities of food are based on approximately 125-150- pound active women.  They are just samples and exact foods and quantities can be altered based on interest, size, age, and activity level.  Keep in mind these are designed for active women who are burning more calories throughout the day due to exercise/sports than a sedentary person, and require extra nutrition (calories) to recover from exercise.

 

Women’s Meal Program #1

 

Meal #1

3 pieces of whole fruit

Fruit smoothie

16 ounces of water

 

Meal #2

2-3 servings of assorted nuts

Flax crackers with hummus

16 ounces of water

 

Meal #3

Burrito filled with quinoa, veggies, avocado, and greens

Small green salad

16 ounces of water

 

Meal #4

Vega Whole Food Health Optimizer Protein drink

1 baked yam with broccoli and small spinach salad

16 ounces of water

 

Meal #5

Bowl of brown rice, kale, beans and coconut curry sauce

Green salad with a variety of greens, seeds and nuts

16 ounces of water

 

Meal #6

3 pieces of whole fruits

Fruit smoothie

 

Estimated Totals:

Total Calories = 3,000

Total grams protein = 120g

Total grams of carbohydrates =  518g

Total grams of fats = 50g

Total water consumption = 116 ounces (factoring in water for protein drinks too)

 

Women’s Meal Program #2

 

Meal #1

Bowl of oats

Green Smoothie

16 ounces of water

 

Meal #2

3 pieces of whole fruit

Fruit juice or fruit smoothie

16 ounces of water

 

Meal #3

Bowl of lentil or vegetable soup

Large green salad with greens, sprouts, seeds, nuts, avocado with Vega EFA Oil

8 ounces of coconut water

 

Meal #4

2 whole-food based energy bars

Green Smoothie

16 ounces of water

 

Meal #5

Brown rice with steamed broccoli, cauliflower, carrots and other veggies

Green salad with dark greens including kale, spinach, and collard greens

16 ounces of water

 

Meal #6

Vegetable sushi with seaweed, rice, avocado, and cucumber

Small bowl of ginger soup

 

Estimated Totals:

Total Calories = 2,900

Total grams protein = 135g

Total grams of carbohydrates =  482g

Total grams of fats = 48g

Total water consumption = 108 ounces (factoring in water for protein drinks too)