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What I eat - by Robert Cheeke

by Vegan Bodybuilder Robert Cheeke 11th January, 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 natural peanut butter
Multivitamin
16oz orange 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).
Potato wedges with vegan dressing
16oz fruit smoothie with Vega meal replacement powder
16oz water

4PM
Spinach, kale, and cabbage leaves with broccoli, olives, pine nuts, and sliced tomatoes.
Snow peas and green beans
1 large peach or nectarine
16oz water

7PM
Large vegetable platter with hummus
Sliced yams with vegan seasoning
Lentil and black bean soup
16oz fruit smoothie with protein powder and G-glutamine supplement

10PM
2 servings of mixed seeds (pumpkin seeds, sunflower seeds, and sesame seeds)
2 servings of seaweed chips
16oz soymilk


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 soymilk
2 bagels with hummus
Multivitamin
16oz water

10AM
Raw Food bar
1 bowl of citrus fruit
2 servings of protein mix (peanuts, pumpkin seeds, soynuts, granola, sunflower seeds, almonds)
16oz water

1PM
4 servings of marinated tofu
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 chocolate soymilk

10PM
4 servings of seaweed chips
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
Multivitamin
16oz citrus juice

10AM
Slices of cantaloupe, honeydew, and watermelon
Bowl of mixed nuts
Celery sticks with peanut butter
16oz water

1PM
Large plate of mashed potatoes with mushrooms, carrots, peas, green beans, and broccoli.
Green salad with lettuce, 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
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
Soy crisps or seaweed chips
16oz almond milk


High Protein/High Calorie Bodybuilding Nutrition Program

7AM
2 cups oatmeal
2 vegan pancakes
Hemp protein drink (Vega)
8oz soymilk
Multivitamin supplement

10AM
Soy jerky
Hemp protein smoothie (orange juice, protein powder, strawberries, banana, ice cubes)
4 soy yogurts
8oz orange juice with glutamine powder

1PM
4 slices of vegan pizza
Pea protein smoothie (soymilk, protein powder, strawberries, banana, ice cubes)
Tortilla and hummus
Mixed nuts (almonds, peanuts, walnuts, hazelnuts)

4PM
Soy crisps with almond butter
3 bananas
8oz soymilk

7PM
Baked tofu wedges
Summer squash
Refried beans
Avacado
8oz pineapple juice with glutamine powder

10PM
Soy/hemp/pea protein smoothie (soymilk, protein powder, strawberries, banana, ice cubes)
2 soy yogurts
Vitamin and mineral supplements


General Bodybuilding Nutrition Program

7AM
1 bowl of Hi-Lo Cereal with soymilk
1 Soy Yogurt
1 Banana
All vitamins taking today
24oz water

10AM
Protein or Meal Replacement shake
2 whole pieces of fruit
16oz water

1PM
Mock Meat Meal
Bowl of potatoes, broccoli & carrots
24oz water

4PM
Mixed raw nuts, unsalted (cashews, walnuts, almonds)
Vega bar
16oz water

7PM
Tofu/vegetable stir-fry (variety of veggies)
Spinach, lettuce, cabbage salad w/kidney beans/chickpeas
12oz chocolate soymilk
16oz water

10PM
Protein or Meal Replacement shake
Lentil Soup with crackers or wheat bread
12oz water