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Soy-Free Vegan Bodybuilding Nutrition Programs
by Robert Cheeke, Vegan Bodybuilder, September 13th, 2007
Keep in mind these programs have not been approved by the FDA or any other authority on nutrition. They are designed for active vegans of all types from the serious athlete to the fitness enthusiast. The 6 meals a day plan helps keep your body in an anabolic state with a positive nitrogen balance and will keep you nourished throughout the day. Eating frequent meals will also speed up metabolism, your body's ability to burn fat.
The programs listed may incorporate more foods than you are used to eating in one day, but remember they were created by a bodybuilder :)
Healthy Food Defines You - Train Hard Eat Plenty
Enjoy, and happy eating!
Mostly Raw Food Bodybuilding Nutrition Program
7AM
Bowl of mixed berries (strawberries, blueberries, raspberries, blackberries)
½ grapefruit
2 bananas with raw coconut oil
Multivitamin
16oz fresh squeezed juice
10AM
Bowl of mixed nuts (walnuts, almonds, hazelnuts, cashews, peanuts)
2-4 servings of dates
16oz fruit smoothie with Vega meal replacement powder
1PM
Bean/Broccoli salad (Kidney beans, garbanzo beans, broccoli, spinach, snow peas, green beans, carrots, green peppers, romaine lettuce, beets).
16oz fruit smoothie with Vega meal replacement powder
16oz water
4PM
Spinach, kale, and cabbage leaves with broccoli, avocado, pine nuts, and sliced tomatoes.
Snow peas and green beans
2 large peaches or nectarines
16oz water
7PM
Large vegetable platter with hummus and raw flax crackers
Green salad with sprouts, greens, nuts and seeds
Live pizza or raw soup
16oz fruit smoothie with protein powder
10PM
2 servings of mixed seeds (pumpkin seeds, sunflower seeds, and sesame seeds)
2 servings of seaweed chips or dulse
16oz water
Moderate Protein/Calorie Intake Bodybuilding Nutrition Program
7AM
Fruit smoothie with orange juice, strawberries, blueberries, bananas and Vega Meal Replacement Powder
Bowl of vegan cereal with hempmilk
2 bagels with hummus or almond butter
Multivitamin
16oz water
10AM
Raw Food bar
1 bowl of citrus fruit
2 servings of protein mix (peanuts, pumpkin seeds, cashews, flaxseeds, sunflower seeds, almonds)
16oz water
1PM
Veggie sandwich or chili
2 yams
Large green salad
16oz natural fruit juice
4PM
Vega Meal Replacement Powder mixed with 12oz juice or water
2 bananas with almond butter
16oz water
7PM
4 slices of homemade vegan pizza
Plate of brown rice, green beans, kidney beans, and peas.
16oz hempmilk, juice or water
10PM
Whole veggies or fruits (carrots, cucumbers, tomatoes, broccoli, apple, pear, orange)
2 servings of pineapple
16oz water
Mostly fruit and Veggie Nutrition Plan
7AM
2 kiwis
2 sliced peaches or nectarines
Fruit smoothie with Vega Meal Replacement powder
16oz citrus juice
10AM
Slices of cantaloupe, honeydew, and watermelon
Bowl of mixed nuts
Celery sticks with coconut oil
16oz water
1PM
Large plate of mashed potatoes with mushrooms, carrots, peas, green beans, and broccoli.
Green salad with kale, spinach, cabbage, tomatoes, olives, and sprinkled seeds or nuts
16oz fruit juice
16oz water
4PM
Fruit salad (slice up apples, pineapple, banana, peaches, and pears, mango)
Green salad with sprinkled nuts and seeds
16oz fruit juice or soymilk
7PM
Corn on the cob (or off the cob)
Steamed eggplant or squash.
Brown rice and beans with mixed veggies
16oz protein smoothie
10PM
Vegetable soup
Flax crackers or seaweed chips
16oz almond milk
16oz water
High Protein/High Calorie Bodybuilding Nutrition Program
7AM
2 cups oatmeal
2 vegan pancakes
Hemp protein drink (Vega, or other)
16oz hempmilk or almond milk
Multivitamin supplement
10AM
2 energy/protein bars (Organic Food Bar, Vega Bar, Smart Monkey Bar)
Hemp/rice protein smoothie (orange juice, protein powder, strawberries, banana, ice cubes)
2 Mangos
16oz orange juice
16oz water with L-Glutamine Amino Acid
1PM
4 slices of vegan pizza
Pea protein smoothie (hempmilk, yellow pea protein powder, strawberries, banana, ice cubes)
Tortillas and hummus
Mixed nuts (almonds, cashews, walnuts, hazelnuts)
16oz water
4PM
Veggies with coconut oil or almond butter
3 bananas
16oz hempmik
16oz water
7PM
Large Veggie burrito (brown rice, black beans, pinto beans, avocado, tomato, onion, tortilla)
Summer squash
Green salad
Avocado spread on flax crackers or celery sticks
8oz pineapple juice
16oz water with L-Glutamine Amino Acid
10PM
Hemp/pea protein smoothie (hempmilk, hemp/pea protein powder, strawberries, banana, ice cubes)
Yams or sweet potatoes
Vitamin and mineral supplements
General Bodybuilding Nutrition Program
7AM
Large bowl of oats
Vega Smoothie Infusion (protein, fiber, greens, essential fats)
2 Bananas
Vitamin and mineral supplements
24oz water
10AM
Protein or Meal Replacement shake
2 whole pieces of fruit
20oz water
1PM
Veggie burrito or sandwich
Bowl of potatoes, broccoli, carrots, peas and baby corn
24oz water
4PM
Mixed raw nuts, unsalted (cashews, walnuts, almonds)
2 energy/protein bars (Organic Food Bar, Vega Bar or Pro Bar)
20oz water
7PM
Vegetable stir-fry with quinoa and mango chutney
Spinach, lettuce, cabbage salad w/kidney beans/chickpeas
12oz chocolate hempmilk
24oz water
10PM
Protein or Meal Replacement shake
Apples or dates with coconut oil
16oz water For more information about meal programs, training programs or anything to do with Vegan Health or Fitness visit www.veganbodybuilding.com or e-mail Robert@veganbodybuilding.com |
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