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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